The Challenges of Perfectionism and Procrastination
When a Perfectionist Procrastinates…
It’s not the right time.
It doesn’t feel right.
It doesn’t look right.
I’ve got plenty of time to do that.
What if I mess it up?
So many times these thoughts have run through my head.
Perfectionists don’t like to make a mistake and they consistently fear doing “the wrong thing.” For example, for myself, it hits across the board and can come down to doing something in my own business or terraforming ideas on Animal Crossing (gotta get those cliffs and waterfalls in just the right spot).
Understandably, there is no deadline or repercussions for me on Animal Crossing but it is just another way that perfectionism sneaks in there and can show up. But like I said, it hits across the board so I feel pressure and my brain has the same thoughts as if this were a life-altering decision.
There are a lot of times though when perfectionism and procrastination have hit me and impacted the choices I’ve made.
When you experience perfectionism, it can be paralyzing and cause you to procrastinate. Perfectionism doesn’t care if it is a major life decision or a small random thing.
It’s an equal opportunity offender.
In this blog, I’m sharing with you what happens when perfectionism leads to procrastination.
I am a virtual therapist in Wilmington NC providing therapy in North Carolina and Maryland. I specialize in therapy for stressed out and anxious high achievers. I work with high-achieving women and provide therapy for perfectionism and overcoming burnout.
Ready to get started in treatment for perfectionism with me? Click the button below to schedule your free 15-minute consultation on the date and time of your choice.
Keep reading for more information on perfectionism and procrastination.
What is Perfectionism?
Perfectionism is what occurs when you are working to be flawless and be the best. Perfection often comes with setting unrealistically high expectations of yourself, others, and events. The unachievable goals that are set, tend to be moving targets because to a perfectionist, it’s never good enough.
Perfectionism is often linked to stress, anxiety, depression, imposter syndrome, and burnout.
Why is Procrastination Common with Perfectionism?
Perfectionism plays on fear and feeds the “I’m not good enough” story. Making it easy to get caught up in the analysis paralysis. Hello, avoidance!
Fellow therapist, MacKenzie Bradke of Follow Your Arrow Counseling in St. Charles, MO, also specializes in treatment for perfectionism, says “Procrastination is the ugly stepsister to perfectionism.”
I LOL’d (for real) with this one because it is true. Procrastination shows up at the party and kicks things up a notch.
Don’t get it twisted though, this is not a party you want to attend.
MacKenzie also states “Procrastination is the, often subconscious, thoughts that I'm not going to do this thing well so I'm going to put it off as long as I can.”
BOOM!
When perfectionism and procrastination link up, it can be dangerous.
4 Common Problems Caused by Perfectionism’s Procrastination
Let’s take a look at some of the problems that perfectionism and procrastination create over time.
Perfectionism’s Procrastination Problem #1 - Difficulty relaxing
This one is a bit of a no-brainer. Perfectionism already creates enough challenges with trying to relax and go easy but then add on the behaviors with procrastination too and now it is the exact opposite of trying to achieve relaxation. You become too caught up in worrying, stress, and anxiety.
Perfectionism’s Procrastination Problem #2 - Keeps you feeling stuck
Procrastination is avoidance.
Avoidance keeps you stuck because it limits your opportunity for growth. In the short-term avoidance feels great but in the long-term, it’s not doing you any favors.
This brings me to…
Perfectionism’s Procrastination Problem #3 - Reinforce unhealthy cycles
I can’t tell you how many times I come across this one. Procrastination is like a super shady and slimy magician with terrible sneaky tricks.
Have you ever stressed out about work or school projects, waited until the last minute, may have had an anxiety attack or “breakdown”, got yourself together, and then pulled off the assignment or task and received positive feedback or glowing reviews?
This is what I’m talking about slimy and sneaky. You got it done and received positive feedback in the end so your brain says WOOHOO and you remember this positive outcome the next time. Rinse and repeat!
But what about all the other stuff you went through? The stress, the anxiety, and the worry all took a toll on you mentally, emotionally, and physically before you received that positive feedback.
Oh, this sounds like…
Perfectionism’s Procrastination Problem #4 - increase depression and anxiety
Depression and anxiety are all too common when it comes to perfectionism and procrastination.
I already shared that perfectionism and procrastination can amplify negative thoughts of the “I’m not good enough” story you carry around with you, impacting your self-esteem.
Both procrastination and perfectionism can increase worries, feelings of impending doom, feelings of sadness, low motivation, and low energy.
The truth is the ripple effect perfectionism and procrastination have can go far and wide impacting your relationships, work, home life, and social life.
Begin Therapy for Perfectionism in Wilmington, NC at Calm Waters Counseling
Being a perfectionist isn’t a “bad thing” but it can lead to a lot of challenges, such as procrastination if it becomes unmanageable.
If you are experiencing challenges with perfectionism and procrastination, help is available.
Perfectionism is typically linked with anxiety and depression. I use Acceptance and Commitment Therapy for perfectionism treatment.
You can find out more information on ACT therapy in Wilmington, NC, and if you think ACT therapy would be a good fit for you.
Get started in therapy at Calm Waters Counseling by following these 4 simple steps:
Click the button below to schedule your free 15-minute consultation
Complete the brief questionnaire sent to your email before the consultation
Meet with your ACT therapist
Start living your life being more flexible
Anxiety Therapy in Wilmington, NC at Calm Waters Counseling
Running a household, being a boss, managing a business, and taking steps forward in your career, is a lot of work day in and day out. It can be overwhelming and stressful. On top of kicking ass in your arena this anxiety stuff just adds an extra layer to it all.
I get it!
I understand the challenges anxious high-achieving women experience and the sacrifices they make along the way to get to where they want to be. This is why therapy for high achievers is so important.
Check out all services at Calm Waters Counseling, listed below:
Anxiety therapy in Wilmington, NC
Treatment for Perfectionism in Maryland
Burnout Counseling in Wilmington, NC
Therapy for Imposter Syndrome in Wilmington, NC
Online Treatment for Perfectionism in Maryland
Online therapy is a helpful and effective tool for the busy high-achiever.
Online acceptance and commitment therapy for perfectionism works and provides the client with a similar experience as being in an in-person therapy session.
If you are interested in online Acceptance and Commitment Therapy in North Carolina or Maryland, click the links below to learn more.
online therapy for perfectionism in North Carolina
online perfectionism treatment in Maryland
Still, have questions? Click the buttons below to learn even more!
Written by: Laura Rippeon, LCSW, LCSW-C
Updated 3/18/23