It may seem strange at first to learn that perfectionism and procrastination are related. One normally thinks of perfectionism in a positive light, characterized by high quality, complete, and timely work. Procrastinators might be viewed as irresponsible and lazy for putting off things that should be done. Psychology studies now indicate a relationship between perfectionism and procrastination.
Perfectionism and Procrastination
Psychology studies of perfectionism describe three types of perfectionists: those who have very high expectations and standards for themselves (self-oriented), those who believe others expect perfection from them (socially-prescribed), and those who expect perfectionism from others (other-oriented). Procrastination is often seen in perfectionists of the first two types, self-oriented, and socially-prescribed.
Perfectionists may procrastinate at goal achievement out of fear of failure to be perfect at a task. By failing to undertake an activity the risk of failure is avoided.
Though perfectionists are often highly regarded for the quality of their work and their accomplishments, they are at high risk for depression, anxiety, stress, and suicidal thoughts.
Why Do People Procrastinate?
There are several reasons why people put off tasks. In addition to fearing failure to perform with perfection, a person might chronically procrastinate for other, less complex reasons, such as poor time management, failure to set priorities, and poor goal-setting abilities.
As with perfectionism, chronic procrastination carries several risks. Research studies indicate chronic procrastination has been associated with depression, guilt, low exam grades, anxiety, neuroticism, irrational thinking, cheating and low self-esteem.
Tips for Overcoming Procrastination
Timothy A. Pychyl, Ph.D., Psychology Today's expert on procrastination, offers three straightforward tips for overcoming procrastination. These tips may not get to the root cause of one's failure to undertake a task, but they can be helpful in moving forward to accomplish necessary responsibilities.
Just get started: Pychyl suggests that convincing oneself that more planning or research is needed may be just another excuse for the procrastinator to avoid the task. His research indicates that often a task predicted to be un-enjoyable turns out to be enjoyable once one undertakes it, so moving forward despite initial reluctance may offer a surprising result.
Suck it up: Pychyl's advice to "get over it" may seem inconsiderate of the procrastinator's feelings, but he suggests that the benefit of getting a task completed despite negative emotions endured while involved in the activity will help form the habit of completing necessary, though undesirable tasks.
Be honest: Procrastinators often rationalize putting-off an activity with thoughts that it will be easier to do tomorrow, or that more research is needed, or some similar excuse. Pychyl encourages the procrastinator to be honest and accept that these are just excuses to feel better about delaying a necessary task.
Pychyl summarizes his advice this way, "Trust me, procrastination is not a time-management problem. It's a complex problem involving personality, situations and motivation. When you're looking for quick tips to help, the three above are well-based in research and will definitely reduce your procrastination."
Underlying Causes for Procrastination
Michael Neenan, a cognitive-behavioral therapist, provides a technique for finding the underlying causes of procrastination using Rational Emotive Behavior Therapy (REBT). Neenan's process proceeds from the belief that all procrastination results from emotional problems and his REBT intervention acts to release awareness of an irrational belief at the source of the problem.
Neenan summarizes his ABC technique for treating procrastination as an activating event (A) triggers an irrational belief (B) resulting in a procrastinating behavior (C). By facing the belief (B) at the heart of a particular procrastination behavior (C), Neenan suggests the belief can be examined and recognized (perhaps with coaching or therapist help) to be irrational, thereby freeing one to more easily undertake the activity without negative emotion.
Overcoming Procrastination
Psychology studies indicate that procrastination can result from several causes, such as perfectionism, fear of failure, poor time management, or lack of effective goal setting behaviors. This article suggests several interventions to help the procrastinator move forward in accomplishing necessary tasks.
Sources:
Pychyl, Timothy A., "The Pernicious Perils of Perfectionism," PsychologyToday.com, April 12, 2010
Pychyl, Timothy A., "Tackling procrastination: A practical counseling approach," PsychologyToday.com, May 29, 2008
Shahar, Tal-Ben, The Pursuit of Perfect, McGraw Hill, 2009
Jerry Lopper - IPPA member, business and engineering degrees. Jerry's passion for personal development shows in 5 books, hundreds of articles & ...
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