My therapist would encourage you to do things wrong on purpose! They don't have to be big things like for instance, in a shop give the cashier the wrong money, then say whoops sorry and hand over the correct money, briefly talk too loud on your phone in a museum or library, call a wrong number....expose yourself to the feeling of shame, will you survive it? Of course.
Thing is when we strive for perfection in everything we set ourselves up to fail every time, who do you know who is perfect? Why set yourself standards that no one on earth can live up too?
So my advice as 'wrong' as it may sound is go and f**k a few things up and learn your still standing after. Apologies for the cursing, I'm far from perfect