Why Perfectionism Is Procrastination

How we use “perfectionism” as a shield for failure… and success

Aug 27, 2024

I’ve struggled with perfectionism my whole life, and I recently read a passage in week 8 of The Artist’s Way by Julia Cameron that really resonated with me. Here it is:

The perfectionist is never satisfied. The perfectionist never says, “This is pretty good. I think I’ll just keep going.” To the perfectionist, there is always room for improvement. The perfectionist calls this humility. In reality, it is egotism. It is pride that makes us want to write a perfect script, paint a perfect painting, perform a perfect audition monologue. Perfectionism is not a quest for the best. It is a pursuit of the worst in ourselves, the part that tells us that nothing we do will ever be good enough—that we should try again. No. We should not. - Julia Cameron, The Artist’s Way

Perfectionism is the relentless pursuit of an ideal that may ultimately be unattainable. It’s the belief that if only we can reach that perfect standard, then everything will be right, and we’ll finally be satisfied or be loved or accepted. Its deceiving because on the surface, striving to do our best - to be “perfect” - sounds like a noble aspiration. However, perfection is powerful in hindering our progress instead of supporting it. You may think of perfectionism as trying to get it right, as setting high standards for yourself or trying to fix broken things in your life. It is not. Perfectionism is a refusal to let yourself move ahead. It is an obsessive and debilitating closed loop that causes you to get stuck in the details of what you are creating and to lose sight of the bigger picture. Perfectionism is a type of procrastination which has us trying to rationalize working on one task because we just have to make it “perfect”.

In this blog post we’ll talk about how perfectionism manifests itself, why we can grow to develop that kind of mentality, and finally we’ll cover ways we can combat perfectionist-procrastination and start getting things done.

In this article:

Why we become perfectionists
The Illusion of Perfection: Fear and Wasted Potential
How perfectionism manifest and fuels procrastination
9 ways to break the cycle
Conclusion

Why are we perfectionists?

Perfectionism frequently develops as a coping strategy to deal with the shame stemming from childhood trauma and past memories. Rooted in fear of failure or abandonment, perfectionism becomes a way to avoid criticism, rejection, or further trauma by striving for flawlessness in every aspect of life and therefore gain a sense of control and security in their environment.

Individuals who have a deep-seated sense of unworthiness or inadequacy, may strive for perfection as a way to counteract or conceal their perceived flaws and vulnerabilities. Some maladaptive perfectionists often believe that if they don't conceal their mistakes, their manager, professor, or partner may not admire them or may not think they're good enough.

This relentless pursuit of is a type of coping mechanism to help people manage feelings of shame and self-doubt, as individuals seek external validation and acceptance to quell their inner turmoil. However, perfectionism ultimately perpetuates a cycle of self-criticism and anxiety, which reinforces the underlying shame. The high standards and fear of failure associated with perfectionism will eventually lead to delaying or avoiding tasks to deal with the distress of potentially not meeting these standards.

Acknowledging a problem

Perfectionism and procrastination are intrinsically linked.

The perfectionist fixes one line of a poem over and over—until no lines are right. The perfectionist redraws the chin line on a portrait until the paper tears. The perfectionist writes so many versions of scene one that she never gets to the rest of the play. The perfectionist writes, paints, creates with one eye on her audience. Instead of enjoying the process, the perfectionist is constantly grading the results. - Julia Cameron, The Artist’s Way

Recognizing that perfectionism is a response to inner shame is crucial in fostering self-compassion and healing from past traumas.

How perfectionism manifests & fuels procrastination

Even if you feel "so far from perfect so much of the time", you may be guilty of perfectionism if you:

Fear of Failure: Perfectionists believe that if their work isn’t perfect, it’s not worth doing at all. This fear can lead to avoidance behaviors where individuals procrastinate on starting tasks because they’re anxious about not meeting their high standards.
Analysis Paralysis: Perfectionists often get caught up in analyzing every detail of a task, trying to make every element perfect before they can move forward. This excessive focus on minute details can lead to procrastination as they become overwhelmed by the enormity of their own expectations.
Procrastination as a Shield: For some, procrastination becomes a defense mechanism. If they delay starting a project, they can avoid the risk of falling short of their own impossible standards. By not starting, they avoid the chance of failure and the accompanying self-criticism.
Overwhelm from Unreachable Standards: When the standards we set for ourselves are unreasonably high, it can be paralyzing. Instead of taking action, the daunting task of meeting these standards can lead to a kind of inertia where doing nothing seems preferable to the possibility of not achieving perfection.

Breaking the Cycle

So how can you break free from the cycle of perfectionism and procrastination? Here are a few strategies:

Reject the flourish or fail mindset

All-or-nothing thinking, or the flourish or fail mindset, refers to thinking in extremes. For any task you attempt, either you perform flawlessly, meeting all standards and exceeding all expectations, or you fail miserably. If you're not one hundred percent, then you're a zero. Your performance was either perfect or it was terrible. It is a binary way of thinking that doesn’t allow for any grey area of celebration. If you don't perform perfectly, you have failed, and therefore, you and your work are worthless. It's an oversimplified way of making sense of a much more complicated and nuanced world.

By rejecting the flourish or fail mindset, you can expand your definition of success. This allows you to reflect on your values and focus taking small, yet significant steps forward. Encourage yourself to embrace process of learning and growing from completed projects/tasks with curiosity. The next time you feel the mounting pressure of perfectionism, remind yourself that your "success is as unique as you are, and you don't need to be perfect to succeed”.

Resolve the Identity Crisis

A 2017 study published in Personality and Individual Differences indicates that procrastination arises when a significant disparity exists between our perceived abilities and actual capabilities. This struggle unfolds as a conflict between our ideal self, representing who we believe we should be, and our actual self, embodying who we are. To transform your perspective from believing “Perfect work is expected from me” to realizing that “what I do is enough and my worth comes from being my authentic self,” it’s essential to explore the underlying reasons for your pursuit of perfection.

Recognize that it may be in your genes

Some research shows that perfectionism has biological components and may be linked to genetic markers. Acknowledging that your perfectionism may be inherited can help push back against negative feelings of self-blame.

Progress over perfection

Perfect is the enemy of good.

Understand that perfection is an illusion and that striving for it can be counterproductive. Allow yourself to make mistakes and learn from them. Perfection is not a destination but a moving target that rarely, if ever, aligns with reality. Avoid tethering yourself to unrealistic ideals; instead, strive for growth and advancement. Shift your focus from seeking perfection in the initial attempt to valuing incremental progress. Recognize that each effort and every addition matters, and each mistake brings you closer to improvement.

Anything worth doing is worth doing poorly.

Interrupt the self-critical voice in your head

Replace it with a positive statement, or try to redirect your thoughts to more constructive thinking. Tell yourself, “It’s okay if this isn’t perfect.”

Practice imperfection

Done is better than perfect.

Set the bar lower…. lower……. and then lower it some more.

When the standards we set for ourselves are unreasonably high, it can be paralyzing. Instead of taking action, the daunting task of meeting these standards can lead to a kind of inertia where doing nothing seems preferable to the possibility of not achieving perfection.

As a creative writer, what I find helps is to try and purposefully create an imperfect piece of work. When I'm going to write a piece, I tell myself, "OK, my job right now is to create a piece of crap work. I want you to write something awful". Then the pressure is off and I just write in the direction I want, but with the mindset that the objective here is to write something awful. And that more times than not produces something I can build on, that I can shape to better.

Practice self compassion - celebrate your wins

Constant self-criticism is exhausting and often leaves students with no energy or motivation for their studies. Set small attainable goals and reward yourself when you achieve them, you will see a huge difference in your mindset. By rewarding behaviors over outcomes, you bring success within your realm of control. This allows you to feel pride in yourself and can increase self-confidence.

Kick analysis paralysis in the balls - set deadlines

Perfectionists often get caught up in analyzing every detail of a task, trying to make every element perfect before they can move forward. This excessive focus on minute details can lead to procrastination as they become overwhelmed by the enormity of their own expectations.

Set strict time limits for tasks. This can help you stay focused and prevent you from getting bogged down in endless revisions. When you have a deadline, you’re more likely to produce work within the constraints you set, which can help combat the effects of perfectionism. However, make sure these deadlines are realistic and support your work. Instead of punishing yourself for not completing work fast enough, celebrate small wins and successes for work completed.

Reach out for support

You’re not alone in your battle.

Pryor’s research shows that individuals with maladaptive perfectionism are less likely to seek out help from family and friends or professionals. If you are suffering from perfectionism, talk about it; seek counseling. Reach out to friends, family, or your health care provider if you need assistance finding a counselor and don’t know where to start.

Conclusion

"There's no question," Dr. Brown agrees. "I call perfectionism 'the 20-ton shield.' We carry it around thinking it's going to protect us from being hurt. But it protects us from being seen.”

You can embark on your journey of change by gradually empowering yourself to tackle tasks you fear failing at. Always remember, it's not about being “good enough,” but about making progress and becoming better than before.

Remember, no one can overcome perfectionism perfectly! It's a process of letting go of old habits and standards and embracing a new perspective. Focus on small manageable goals, celebrate your wins and reward behavior that encourages a conscientious mindset. Your best is worth pursuing, so don't let perfectionism get in the way!

Most importantly, remember you’re not in this alone.

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