Procrastination And Perfectionism: Taking The Pressure Off

Some may think that being a perfectionist can keep someone away from delay or procrastination, as someone with a perfectionist mindset may strive to ensure they’re always on time. However, some perfectionists experience limiting views that can lead to increased procrastination. 

Although perfectionism is not necessarily connected to procrastination in every case, it can be helpful to understand when this personality trait may be holding you back and when it might be serving you. 

What is procrastination?

Joseph Ferrari, Ph.D., a psychologist with the American Psychological Association (APA), states that 20% of US adults are chronic procrastinators who put off tasks at home, work, school, and in relationships. Procrastination involves intentionally putting off a task until soon before the deadline. Some procrastinate to the point that they forgo or complete the task after the deadline. 

Not all tasks necessarily have a deadline. Some people procrastinate tasks like doing the laundry, cleaning the dishes, or shoveling their sidewalk in the winter. These forms of procrastination can lead to long-term sanitary concerns, as they do not have a deadline and require time management and motivation to complete. 

What is perfectionism?

According to the APA, perfectionism is the tendency to demand from others or oneself a high or flawless level of performance, often more than what is required. Although some people may associate perfectionism with ambition, success, and detail orientation, the APA reports that perfectionism is often associated with depression, anxiety, and other mental illnesses. If you’re a perfectionist, you might have the following traits: 

• Obsessive thinking or rumination
• Inflexibility (such as in changing plans) or rigidity (regarding structure) 
• Low self-esteem paired with harsh self-criticism
• Difficulty accepting failure or criticism from others
• All-or-nothing (black-and-white) thinking 
• Feelings of looming pressure 

How are procrastination and perfectionism related? 

Several studies have found a link between procrastination and perfectionism. While this may seem counter-intuitive, the studies below can explain how the connection originates and explain why it persists. 

Perfectionistic anxiety

Studies have found a close relationship between perfectionism, procrastination, and anxiety. Perfectionistic individuals often experience worrying or rumination (perfectionistic concerns), leading to constant pressure, disbelief in one’s experiences, and a lack of self-esteem. 

In the study, participants reported a high level of concern about mistakes and doubts that they could succeed. In addition, the anxiety the participants felt was often related to criticism they had heard as children from their parents and not as much to their own standards. 

Perfectionists often procrastinate to lessen their anxiety; however, this avoidance may cause further anxiety, as perfectionistic individuals often feel highly self-critical for not completing a task by the deadline. 

The pressure to perform

Although some people claim they perform well under pressure, studies show that certain types of pressure can increase procrastination. For example, time pressure, such as that imposed by a personal or professional deadline, can reduce productivity. When a person procrastinates, they put off a task until the last minute or until after it is due, which can cause significant time pressure. 

Pressuring yourself to perform in a certain way or complete a task after you’ve put it off can lead to more significant resistance. Due to the boomerang effect, people are likelier to do the opposite of what they’re told. Consistently telling yourself to complete a task you’ve procrastinated on may worsen the procrastination. For this reason, some experts recommend taking pressure off instead of putting it on to meet essential deadlines.   

Socially prescribed perfectionistic traits

The messages you hear from your parents or caregivers growing up can affect how you think about and treat yourself as an adult. These beliefs may start to feel like personality traits instead of demanding perfection from yourself. Studies have shown that negative social messages can lead to a chronic sense of pressure, which may lead to hopelessness throughout adulthood. 

For instance, if a parent tells their creative child they can’t follow their dreams and that they won’t amount to anything if they try to be an artist, the child may react by trying to prove their worth to their parent, taking on perfectionist traits to try to live up to an unrealistic standard.

Instead of following their dreams as a creator, they might take on a high-energy career path, working in an area they hate to try to gain the love and affection of their parent. Doing so may lead to procrastination, as the pressure to succeed in an area without passion can lead to mental burnout.  

As an individual struggles to succeed due to this procrastination, pressure, and burnout, they might start to experience symptoms of depression, anxiety, or another mental health condition. Mental health conditions can further exacerbate socially prescribed procrastination and solidify their parent’s initial messaging in their mind. It can become a cycle of self-loathing and a limiting mindset. 

Can perfectionism reduce procrastination? 

Although perfectionism is related to many adverse mental health impacts, some forms of perfectionism may boost productivity. One study found that positive self-regulation and perfectionistic strivings (adaptive and self-oriented perfectionism) were associated with higher productivity levels.

Another study examined self-determined motivation and found that students who were self-determined and organized in their perfectionism were less likely to procrastinate. However, those who gave themselves negative feedback had lower self-worth and more frequent adverse outcomes. 

How to tackle perfectionism and procrastination simultaneously 

To break the perfectionism procrastination loop simultaneously, there are a few tips you can keep in mind. 

Take the pressure off

If you have been setting unrealistic standards for yourself or repeating mental messages from childhood, it may be beneficial to take this pressure off yourself. Due to the boomerang effect that perfectionists tend to encounter, telling yourself you “must” complete an activity can cause you to want to do the opposite. Instead, tell yourself, “I trust myself to complete this activity when I’m ready,” and “I am capable of this activity.” 

Offering yourself empowerment can remind you that you are capable of what you want to complete and that limiting thoughts don’t hold you back. It can also take the pressure off and give you a chance to prioritize whatever you want instead of telling yourself you “should” or “must” take on a task for which you’re not ready. 

Practice self-care

Self-care may help you ground yourself as you work to take the pressure off and reduce negative feelings as a perfectionistic procrastinator. Self-care activities are often designed to provide calm and comfort and remind you of your worth. If you often repeat unkind thoughts about yourself in your mind, consider the following self-care activities: 

• Taking a warm bath after a long day with candles and soaks
• Eating your favorite meal
• Spending time with family, friends, or pets
• Writing in a journal
• Swimming, running, or engaging in some other form of exercise
• Practicing mindfulness for ten minutes a day 
• Hiking or walking in nature 

Self-care can also improve your mental health, which may reduce procrastination caused by anxiety, depression, or stress. 

Reframe your thoughts and beliefs 

Reframing your thoughts is a technique called cognitive restructuring, commonly used in cognitive behavioral therapy (CBT). Maladaptive thoughts can contribute to over-perfectionism and procrastination. Below are a few examples of restructuring maladaptive thoughts related to perfectionism: 

• “I will never get this done” vs. “I will give myself time to get this done.” 
• “I’m a failure” vs. “I make mistakes, but I’m resilient.” 
• “I’ll never succeed” vs. “I look forward to the successes of my future.” 
• “I should do better” vs. “There are a few areas of growth I’d like to work through.”
• “I’m not enough for others” vs. “I am enough for myself.” 

Connect with a professional

Many variables can go into procrastination. You're not alone if you’re experiencing this challenge alongside perfectionism, anxiety, or burnout. You may find relief when you reach out to a licensed therapist for support. 

If you feel that adding a face-to-face appointment to your schedule would exacerbate your stress, you can also try online counseling through a platform like BetterHelp. With an online platform, you can set appointments on your own time and choose between phone, video, or live chat sessions. You can also receive resources outside sessions and send messages to your therapist. 

Studies support the effectiveness of online therapy, as well. One trial found that online therapy could reduce symptoms of mental burnout and improve symptoms of depression and anxiety. These impacts were sustained long-term and comparable to in-person therapy studies.