Perfectionism & Procrastination: Understanding the Connection

What Is the Connection Between Perfectionism & Procrastination?

Perfectionism and procrastination are intrinsically linked. The high standards and fear of failure associated with perfectionism can lead to delaying or avoiding tasks as a coping mechanism for the distress of potentially not meeting these standards. This causes paralyzing anxiety, creating a cycle where tasks are postponed indefinitely to avoid failing.

Signs of Perfectionism-Induced Procrastination

A key sign of perfectionism-induced procrastination is setting a standard so high it feels impossible to start the task. Additional signs include continued revisions to make details perfect and an all-or-nothing thinking when it comes to completing an assignment.¹

Common signs of perfectionism-induced procrastination include:

• Abandoning a task if it can’t be done perfectly
• Creating endless revisions to something
• Having difficulty starting a task
• Planning to the point of over-detail
• Having all-or-nothing thinking about a task
• Noticing an increase in negative thinking and a shift in overall well-being
• Having a fear of failing

Impact of the Perfectionism & Procrastination Cycle

The impact of the perfectionism and procrastination cycle can take a toll and lead to heightened stress and reduced productivity in various aspects of life. When constantly striving for perfect outcomes with a prolonged delay, you may foster feelings of inadequacy and guilt. This cycle can lead to heightened levels of mental health issues like anxiety and depression.

Are Perfectionism & Procrastination Always a Bad Thing?

Perfectionism and procrastination can sometimes have a positive impact. Perfectionism can drive a motivation of attention to detail and lead to high-quality outcomes. Procrastination can leave time for reflection and insight to make better decisions. The important piece of both of these traits is finding a balance when either trait might become too restrictive.

When perfectionism and procrastination begin to impact deadlines, relationships, and daily activities, the balance has been lost on these traits. It is important to recognize that balance includes understanding when to push to strive for excellence and when to accept that there will be imperfections that can help you learn and grow.

How to Break the Perfectionism & Procrastination Cycle

Breaking the cycle of perfectionism-induced procrastination starts with challenging your perfectionistic thought patterns. Learning to embrace imperfections will free you up to begin projects that you may not be able to execute perfectly. By gradually exposing yourself to imperfections, you can reframe how you think about success and failure.²

Here are eight tips for how to manage perfectionism and procrastination:

1. Set Realistic Goals

Setting realistic goals can be powerful if you are struggling with perfectionism-induced procrastination. Set small steps for goals that are manageable to reduce the pressure of a larger goal needing to be perfect. Each step that you take toward the big goal should be reflected on and recognized that you are adding up to a larger accomplishment.

This approach can give you a sense of accomplishment that will encourage you to meet obtainable goals. For example, if you are writing a book, set goals to create an outline, finish one chapter at a time, and even illustrate. This can be helpful rather than looking at the project as one big task to complete in full.

2. Utilize Time Management Techniques

Effective time management techniques can help you balance your workload and reduce procrastination. Some helpful methods are the Pomodoro Technique, prioritizing tasks, and scheduling dedicated work periods with breaks to enhance focus and productivity. By breaking tasks up into smaller periods of time, you are able to prevent burnout. When you use time management efficiently, you are able to concentrate and reduce pressure.

3. Practice Self-Compassion

Self-compassion can be a tool used to overcome your perfectionist tendencies that go alongside procrastinating. When you treat yourself with kindness, you are able to relieve pressure from unrealistic standards. If you criticize yourself for not meeting deadlines, you are likely to procrastinate because of how harshly you treat yourself if you do not meet your goals.

Instead of being harsh on yourself for not meeting standards, it is helpful to reflect and embrace self-compassion. When you have a resilient mindset, you are able to accept moments of imperfections that will happen along the way to your goal. Forgiveness of yourself can start by accepting a mistake, reflecting on it, and releasing the guilt related to that mistake.³

4. Seek Professional Support

Seeking professional support for perfectionism is helpful when your life or mental health has been significantly impacted in a variety of aspects of your life, including activities of daily living, relationships, work, and other responsibilities. Using an online therapist directory or online therapy platform can be helpful in finding someone quickly. You can also search online psychiatrist options if needing anxiety medication management.

5. Challenge All-or-Nothing Thinking

Perfectionism creates all-or-nothing thinking and can make you believe that you should only work on something if it can be perfect. One way you can decrease this thinking is by reframing your mindset. Acknowledge the small steps of success as building blocks to larger growth. Continued practice will reduce the unrealistic mindset of needing to ensure things can be perfect before getting started.

Remind yourself that while aiming for success is the goal, some imperfection throughout will not ruin the entire outcome. It takes a conscious effort to embrace the idea that flaws are acceptable and that it is only a way to learn new skills.

6. Focus on the Process, Not Just the Outcome

Shifting focus from only the outcome to recognizing the process can help you push against perfectionism. Enjoying the journey can allow you to learn along the way and foster a healthier relationship with tasks rather than emphasizing only the result. This approach also allows you to recognize that mistakes are a part of the process and gain comfort in making mistakes.

7. Set Boundaries

Setting boundaries is a crucial piece of managing perfectionism and procrastination. Being able to say no and set limits can prevent feeling overwhelmed. Prioritizing tasks and setting realistic time frames can help you avoid overcommitting and reduce pressure to achieve unattainable standards. These boundaries can create a structured environment that fosters manageable actions.⁴

Perfectionism can impact personal life, and if boundaries are not set, lines can become blurred. Setting boundaries will allow your personal life not to be impacted by procrastinating work and can help you with your work-life balance.

8. Reward Progress

Rewarding your progress can be a powerful tool against perfectionism and procrastination. Taking the time to acknowledge a milestone can bring a positive mindset and reinforce the effort you are making. Celebrating progress will fuel you with motivation and break the cycle of delayed gratification only to celebrate a larger outcome. This will bring in a sense that each small task is an accomplishment.⁵