Most people think that your procrastination is simply a lack of discipline or willpower. But the real reason you put off important tasks until the last minute might have more to do with your perfectionism anxiety showing itself.
What is Perfectionism Anxiety & How Does it Affect Your Procrastination
Perfectionism anxiety is when the fear of not being good enough causes you to avoid taking any action at all. It’s that little voice in your head that tells you “you can’t do this” or “you’re not good enough.” This type of anxiety is often masked as procrastination because it’s easier to avoid taking action than it is to face the possibility of failure.
And even if you do take action, you’re likely to second-guess yourself every step of the way which can lead to more anxiety and less productivity.
You procrastinate because you think you need more time to perfect your work, but the truth is more frequent than not, you will never feel completely ready. Your procrastination is only fueling more of your anxiety and stress that you’re experiencing while you’re anxiety and stress is causing you to procrastinate more.
This is such a viscous loop.
If this sounds like you, then it’s time to take steps towards overcoming your perfectionism anxiety so that it doesn’t continue to hold you back from achieving your goals in both your personal and professional life.
7 Steps to Overcome Perfectionism Anxiety & Reduce Procrastination
1. Accept that you’re not perfect and that’s okay.
This may be the hardest step for perfectionists, but it’s an important one. You need to come to terms with the fact that you’re not perfect and that’s okay. Everyone has flaws and makes mistakes. This is what makes us human! What matters most is how you learn from your mistakes and use them to improve in the future.
It’s not easy to release this perfectionism anxiety, especially if it’s something that you’ve experienced for a long time or maybe even most of your life. It will take a little time to start rewiring the brain that perfect does not exist and does not need to exist.
You are perfectly imperfect exactly the way you are.
Next, try to focus on your strengths and accomplishments, rather than dwell on your faults. This can help you to feel more positive and accepting of yourself and can help to give you momentum and energy before you start a new project.
In addition, you might consider exploring where this idea of needing to be perfect came from? Were your parents highly critical? Was there someone in your life that made you feel like you were never good enough? Once you understand where it came from, it can be easier to start letting go of these perfectionistic tendencies that may be holding you back.
2. Permit yourself to make mistakes.
This step goes hand-in-hand with the first one. Once you accept that you’re not perfect, it becomes much easier to permit yourself to make mistakes. This doesn’t mean that you should strive to make mistakes but rather learn to release the fear of them so they do not prevent you from taking any action at all.
Making mistakes is an essential part of learning and growing as a person. By making mistakes, we can learn from our mistakes and become better people. In addition, making mistakes can help us to be more creative and innovative, as we can come up with new ideas by trying new things and taking risks. Overall, the value of making mistakes is essential to our development as individuals.
Embrace your mistakes and use them to become a better version of yourself!
3. Set realistic expectations for yourself.
One of the main reasons anxious perfectionists procrastinate is because they set unrealistic expectations for themselves. If you’re constantly setting the bar too high, then it’s no wonder you’re anxious about taking any action at all!
Start by setting realistic expectations for yourself and your work. This will help to reduce the perfectionism anxiety you’re feeling and make it more likely that you’ll take action towards your goals.
Not sure where to start?
Start small. You can always add in more later but there is no reason to overwhelm yourself with trying to do it all!
One of my biggest takeaways from working in corporate was to underpromise and overdeliver if you want to have a happy client. Take this same advice and apply it to your situation so you can have the energy and brain capacity to get you started.
4. Take small steps towards your goal.
Trying to achieve something big all at once can be overwhelming and often leads to procrastination. If you’re finding it difficult to get started, then break down your goal into smaller steps that you can complete. This will make the task feel less daunting and more manageable.
You can then focus your energy on one step at a time and eventually reach your goal. A pro tip for creating these mini-goals is to have the first word be a verb or an action you take. This way you can remove the thinking power of what direct next step you need to take. You ultimately save yourself some little brain power you can commit to the actual task.
For example, if you need to finish a project for school or work, instead of just writing the name of the project, write down what it is exactly you need to do. Perhaps research xyz topic, write first draft, review draft, etc.
In addition, making these steps small and even short activities can be really motivating to complete. If you can have a task that’s only 5 minutes to complete vs. 60 minutes, you’re more likely to get started on that 5-minute task than that 60-minute task. Sometimes we can “trick” our minds into believing we can do hard things by breaking them down into bite-size time blocks!
Making your steps both small and easy to finish can be fundamental in kicking that procrastination anxiety to the curb!
5. Focus on the process, not the end result.
Focusing on the end result can be detrimental for anxious perfectionists because it leads to disappointment if things don’t go as planned. Instead, focus on the process and the journey towards your goal. This will help you to enjoy the experience more and appreciate the small successes along the way.
You can create check-in points throughout the process to see and acknowledge what is going well. Taking time to shift your energy into focusing on the good in your life, even if they are not perfect can help you more deeply enjoy the process.
They can also be great reminders to breathe and relax the body. Allow time to acknowledge how you’re feeling and who knows maybe you’re doing great or maybe it’s time for a break. If you aren’t intentionally taking time to check-in with yourself, you could be pushing yourself too hard or maybe on the edge of burn-out.
Taking time to be present in the process can help you more deeply enjoy the work that you are doing so that you can maintain the momentum of whatever it is you’re doing!
6. Be kind to yourself.
Perfectionists are often their own worst critic. If you’re constantly putting yourself down, then it’s no wonder you’re anxious about taking any action! Start by being more compassionate and understanding towards yourself. This will help to reduce the perfectionism anxiety you’re feeling.
When we are kind and understanding to ourselves, we can let go of the perfectionism that often stands in our way. Start by noticing when you’re being hard on yourself, and then counter those thoughts with kindness and understanding. Remember that everyone makes mistakes – it’s part of being human! – and that you’re doing the best you can. Be patient with yourself, and remember that progress is more important than perfection.
7. Seek support.
If you’re finding it difficult to manage your perfectionism anxiety on your own, then consider seeking professional help. A therapist can provide you with the tools and support you need to overcome your perfectionism anxiety.
You’re also always welcome to come and join the free private Facebook Community where we can further brainstorm some ideas to ease this perfectionism anxiety so you can stop procrastinating on the things you need to get done!
You are not alone!
Perfectionism anxiety is a common problem that prevents MANY people from taking action towards their goals. If you’re struggling with this issue, then try out these steps above to help you overcome it. Remember, you’re not alone and there is help available if you need it!
As James’ Clear said “All big things come from small beginnings. The seed of every habit is a single, tiny decision.”
Learning how to overcome perfectionism anxiety and procrastination is learning these key habits and practicing them regularly. It will get easier with time and practice.
Tell me down in the comments which step resonated most with you or the one you need to work on most!
