Perfectionism and procrastination: why it makes you delay – and how to practise "good enough"
Perfectionism is the tendency to set very high standards for yourself while worrying intensely about every mistake and what others will think. It is that second part – fear of mistakes and judgement – that is linked to procrastination: if the result has to be perfect, not starting feels safer. It helps to separate high goals from the fear of failing, work in versions ("the first version is allowed to be bad") and use time limits. Below: what research says about perfectionism, how to tell the healthy and unhealthy forms apart, and six daily steps.
- Research distinguishes perfectionistic strivings (high goals) from perfectionistic concerns (fear of mistakes, self-criticism, worry about judgement) (Stoeber & Otto, 2006).
- Procrastination is linked mainly to the concerns; high standards on their own have little link to it (Sirois, Molnar & Hirsch, 2017).
- Perfectionism among young people in the US, Canada and the UK rose between 1989 and 2016, according to a meta-analysis by Curran and Hill (2019).
- Working in versions and with time limits lowers the "it must be perfect right away" pressure and helps you start.
- Forgiving yourself for a mistake or a delay is useful, not soft: students who forgave themselves procrastinated less later (Wohl et al., 2010).
What perfectionism is
Perfectionism is not "I like things done properly". Psychologists describe it as a combination of very high standards and overly critical self-evaluation. Joachim Stoeber and Kathleen Otto (2006) proposed a useful split into two parts:
- Perfectionistic strivings – high goals and standards of quality.
- Perfectionistic concerns – fear of mistakes, doubts about your work, worry about what others think, and harsh self-criticism.
Strivings on their own can help. The trouble starts when concerns come with them – then a high bar turns into a wall.
Why perfectionism leads to procrastination
Fuschia Sirois, Danielle Molnar and Jameson Hirsch (2017) pooled dozens of studies: procrastination is linked mainly to concerns, while high standards on their own barely are. It makes sense. If you start, you risk an imperfect result. If you do not start, you have not failed yet. Delay protects you from an unpleasant feeling in the short term – the same mechanism described in why do I procrastinate.
Healthy high standards vs. perfectionism
| Healthy high standards | Perfectionistic concerns |
|---|---|
| I want it to be good | It must be flawless, or I have failed |
| A mistake is information | A mistake proves I am not good enough |
| I start and improve | I won't start until I know it will be perfect |
| I know when it is done | There is always more to fix, so I never hand it in |
| I take what is useful from criticism | Criticism hurts for days and colours everything |
Thomas Curran and Andrew Hill (2019) found in a meta-analysis that perfectionism among college students in the US, Canada and the UK rose between 1989 and 2016 – especially the pressure people feel from those around them. If you recognise yourself in the right-hand column, you are not alone.
6 steps to practise "good enough"
- Define "done" in advance. "The presentation is done when it has 8 slides and one colleague has read it." Without a definition, you can polish forever.
- Work in versions. Version 1 is allowed to be bad – its job is to exist. Version 2 is for fixing.
- Set a time limit. "15 minutes for the opening paragraph." Short time stops endless tweaking. How a time box works: Parkinson's law.
- The 80% rule. For most tasks, 80% quality comes in a fraction of the time. Put extra effort only where it really matters.
- Show your work earlier. Send a rough draft to someone you trust. Feedback on work in progress saves hours.
- Talk to yourself like a friend. Michael Wohl and colleagues (2010) found that students who forgave themselves for putting off revision procrastinated less afterwards. Kindness works better than a whip here.
When to get help
Perfectionism itself is not an illness or a diagnosis. But if your standards keep costing you sleep, joy and relationships, if you check things again and again even though you know they are fine, or if you struggle with strong anxiety or low mood, talk to a therapist or doctor. Perfectionism can be worked on, and a professional can help.
Try it now: a bad first version in 15 minutes
In CORTEX (free for everyone) split the task into subtasks "Version 1" and "Version 2" and start a 15-minute Focus session on the first. Finishing version 1 earns XP – a reward for starting, not for perfection. More on getting going in how to get motivated to do anything.
Frequently asked questions
What is perfectionism?
Perfectionism is a mix of very high standards and overly critical evaluation of your own performance, often with fear of mistakes and of what others will think. Research separates high strivings from perfectionistic concerns.
Is perfectionism a disorder?
No, perfectionism is not a diagnosis. It can, however, go along with anxiety, burnout or depression. If it keeps costing you sleep, joy or relationships, talk to a therapist or doctor.
Why do perfectionists procrastinate?
Because starting means risking an imperfect result. Delay protects you in the short term from the fear of mistakes and judgement. Research shows procrastination is linked mainly to these concerns, not to high standards themselves.
How do I overcome perfectionism?
You do not need to drop high standards. Define "done" in advance, work in versions, use time limits, show work earlier and speak to yourself more kindly. If anxiety is strong, a professional can help.
Is perfectionism good or bad?
It depends on the part. High goals can help when they are not paired with fear of mistakes and harsh self-criticism. Those concerns are what is linked with procrastination, stress and exhaustion.
Sources and further reading
- Stoeber, J. & Otto, K. (2006). Positive conceptions of perfectionism: Approaches, evidence, challenges. Personality and Social Psychology Review, 10(4), 295–319
- Sirois, F. M., Molnar, D. S. & Hirsch, J. K. (2017). A meta-analytic and conceptual update on the associations between procrastination and multidimensional perfectionism. European Journal of Personality, 31(2), 137–159
- Curran, T. & Hill, A. P. (2019). Perfectionism is increasing over time: A meta-analysis of birth cohort differences from 1989 to 2016. Psychological Bulletin, 145(4), 410–429
- Wohl, M. J. A., Pychyl, T. A. & Bennett, S. H. (2010). I forgive myself, now I can study. Personality and Individual Differences, 48(7), 803–808
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