What is the Connection Between Procrastination and Perfectionism?

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Have you ever been accused of being lazy, when in reality, you are plagued with anxiety about starting a project? Perhaps people around you think you would simply rather be doing other activities than the specific task you are putting off—when in actuality, you are so worried about a subpar result that you avoid the task altogether. If you relate to this, you may be struggling with perfectionism and procrastinating as a way of dealing with the uncomfortable emotions that come with it. Keep reading to learn more!

Difference Between Procrastination and Perfectionism

You may think that these two terms describe completely opposite people. Procrastinators are typically thought of as lazy, irresponsible, and Type B. They wait until the last minute to complete or start a task, and can often be seen doing other activities that they enjoy instead of the task they must complete. Perfectionists, on the other hand, are typically thought of as highly organized, high-achieving, and Type A. They get things started early to ensure that everything is done “perfectly”. 

But what if this isn’t actually the case?

It very well may be that you know someone people who fits into these exact descriptions of a “procrastinator” and a “perfectionist.” But, the truth is, many procrastinators are perfectionists, and many perfectionists are procrastinators. Here’s why!

The Connection Between Procrastination and Perfectionism

To understand how these traits are linked, it is first important to understand the root cause behind perfectionism: a fear of failure. Perfectionists tend to experience a great deal of anxiety when a task they care about isn’t completed in a way that meets their high expectations. The task could be anything: a homework assignment, a business presentation, or even a hairstyle. For perfectionists, the thought of failing at said task negatively impacts their self-esteem and self-worth. This is why perfectionists often work extra hard for extra long to get the task as “perfect” as possible. 

But this anxiety can also manifest in other ways. Particularly, it can manifest in avoidance. 

Perfectionists may be so psyched out over the thought of failing to perfect a task that they decide to postpone it for as long as possible, or even forever. They may also subconsciously use procrastination as a way to justify things not being perfect so that this imperfection doesn’t have as much of a negative impact on their self-esteem. For example, getting a mediocre grade on an assignment they started last minute and didn’t put full effort into may hurt their self-esteem less than if they worked day and night on that assignment and still got a mediocre grade. In other words, the fear of imperfection may be so daunting that you decide to put things off for as long as possible, or not try as hard, to avoid this feeling. 

Tips for Perfectionist Procrastinators

If you believe you may be using procrastination as a way to deal with your perfectionism, here are some tips for you:

• Set realistic expectations. Almost everyone enjoys it when things go “perfectly.” But, this does not mean that absolute perfection is attainable, or even necessary. Even A+ papers and stellar performances contain areas for improvement. So, instead of putting so much pressure on yourself to be “perfect,” focus on more realistic expectations. For example, instead of telling yourself “I need to work on this essay until it is perfect,” tell yourself, “I am going to work on this essay over the next few days until it meets all of the sections highlighted in the assignment’s rubric.” 

• Start small. The looming thoughts of failure can be daunting, but starting small—and getting started, in general—is often the way to beat these feelings and get the ball rolling. Have you ever felt scared to start a big task, and spent all day feeling anxious and avoidant with it swirling around in the back of your mind, only to find that once you start it, it’s much easier than you thought? Take this mindset and apply it to all your projects. Things may not be easy or look promising at first, but getting just a bit of the task done is much better than not starting it at all. 

• Use deadlines. Individuals who struggle with starting tasks due to perfectionism may benefit from setting rough deadlines for themselves, such as “By X day, I will begin the assignment. By X day, I’ll have half of it done. By X day, I’ll ask for feedback,” and so on. This can help them get started instead of leaving start dates up in the air. 

• Practice self–compassion. Imperfection is inevitable. Nobody is perfect, and everybody “fails” from time to time. Try not to be hard on yourself if you don’t succeed in the way you expected. Instead, pat yourself on the back for putting in effort and completing something, especially since it was likely a bit anxiety-inducing to even start. 
• Reframe mistakes as opportunities for learning. Similar to the last point,  reframing your thought processes can turn “failures” into ways to grow. If you never made mistakes, you wouldn’t know half the things you do now. We are constantly practicing, evolving, and improving ourselves, so remind yourself of that!

Overcoming perfectionism and procrastination can be a rough journey, but with determination and confidence, you can tackle them and become a mentally healthier and happier you!

To discuss how therapy could help you during this season of your life, please contact me or schedule your free 15-minute consultation.

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