Stop Waiting, Start Doing: Tips to Overcome Procrastination
Perfectionism can be a debilitating force, transforming simple tasks into insurmountable obstacles and turning the joy of accomplishment into the dread of impending failure. I used to be the QUEEN of procrastination. I would start the night before the twenty-page research paper's due date. Ethics midterm—let’s stay up all night in the library chugging energy drinks and eating fast food. Research proposal—who needs sleep anyway?! Despite my best intentions, writing deadlines in my planner, and wanting to start ahead on papers, I was notorious for waiting until the last minute to get started. Procrastination fueled by lack of sleep, anxiety, and perfectionism ruled my life. I always did everything in time but sacrificed everything to get there.
Procrastination is SO common. And there are reasons why we procrastinate even though we know it causes more stress. Most of us procrastinate as a way to avoid certain feelings or thoughts. For me, I would procrastinate on tasks that I felt overwhelmed by, found too difficult, or doubted myself on. When there’s procrastination, there can also be anxiety, lack of motivation, and perfectionism. Whatever is underneath procrastination, there are a few simple things you can do to leave behind the stress of procrastinating.
Understanding Perfectionism and Its Link to Procrastination
Perfectionism is often rooted in fear—fear of failure, fear of not being good enough, and fear of criticism. This fear can be paralyzing, leading to avoidance behaviors such as procrastination. The thought of not being able to meet our own high standards can be so overwhelming that we delay starting a task altogether. This creates a vicious cycle: the more we procrastinate, the more anxious we become about not meeting our standards, which in turn leads to more procrastination.
One of the biggest challenges with perfectionism is that it creates unrealistic expectations. We convince ourselves that we need the perfect conditions to start working on something, or that our first attempt must be flawless. This is an impossible standard to meet, and it sets us up for failure before we even begin.
Strategies to Overcome Perfectionism and Procrastination
Set Realistic Goals: Break down your tasks into smaller, manageable pieces. This makes the overall task seem less daunting and helps you to make steady progress. For example, instead of aiming to write a twenty-page paper in one sitting, set a goal to write two pages each day. This approach not only makes the task more manageable but also builds momentum.
Embrace Imperfection: Accept that your work does not have to be perfect. Aim for progress, not perfection. This mindset shift can be incredibly liberating. Understand that making mistakes and learning from them is a crucial part of growth. By allowing yourself to be imperfect, you create room for creativity and improvement.
Prioritize Tasks: Identify the most important tasks and focus on them first. Use tools like the Eisenhower Matrix to categorize tasks based on their urgency and importance. This helps in reducing the feeling of being overwhelmed by a long to-do list and ensures that you are working on tasks that truly matter.
Develop a Routine: Establish a consistent work routine that includes regular breaks. A routine helps in creating a sense of normalcy and reduces the anxiety associated with starting a new task. Incorporate techniques like the Pomodoro Technique, where you work for 25 minutes and then take a 5-minute break. This helps in maintaining focus and preventing burnout.
Seek Support and Accountability: Don’t hesitate to ask for help when needed. Whether it’s seeking advice from a mentor, discussing your challenges with a friend, or joining a support group, sharing your struggles can provide new perspectives and solutions. It also helps in feeling less isolated in your journey.
Practice Self-Compassion: Be kind to yourself. Acknowledge your efforts and celebrate small victories along the way. Self-compassion reduces the harsh self-criticism that fuels perfectionism and procrastination. Remember, you are doing your best, and that is enough.
Reflect and Adjust: Regularly reflect on your progress and adjust your strategies as needed. What worked for one task may not work for another, and that’s okay. Flexibility is key to finding what works best for you. Use journaling as a tool to track your progress and identify patterns in your behavior.
Final Thoughts
Overcoming perfectionism and procrastination is not an overnight process; it requires consistent effort and self-awareness. However, the benefits of conquering these challenges are immense. You’ll find that you have more time, less stress, and a greater sense of accomplishment.
For me, the journey began with acknowledging that self-doubt and anxiety were underneath my procrastination. I started implementing some of the strategies mentioned above. And while it didn’t happen overnight, I gradually noticed that I no longer waited until the last minute to start my tasks. I knew how to prioritize my to-do list, feel motivated, and be more productive.
If you struggle with perfectionism and procrastination, know that you are not alone. Many people face these challenges, but with the right strategies and mindset, it is possible to overcome them. Start small, be patient with yourself, and remember that progress is a journey, not a destination. By taking these steps, you can break free from the shackles of perfectionism and procrastination and move towards a more productive and fulfilling life.
Can therapy help with procrastination?
YES! Therapy is a wonderful resource for you to explore what is underlying your procrastination so you can get unstuck and be more productive. Your life does not have to be ruled by self-doubt, imposter syndrome, or perfectionism. I would love to help you be more productive without anxiety and self-doubt.
Ready to make a change?
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I’m Dr. Molly Moore, a licensed psychologist in Austin, Texas. I am here to help you leave behind the self-doubt and constant overwhelm that keeps you stuck. I want you to have a rich and fulfilling life without sacrificing what matters most to you. I offer effective online therapy anywhere in Texas for clients experiencing self-doubt, anxiety, and burnout. If you’re ready to make changes and do the hard work- reach out today to get started!