Controlling Perfectionism and Procrastination

While at first glance perfectionism and procrastination may not appear to be linked, there are significant correlations between these two behaviours. Gordon Flett, a York University psychologist, found that students are more likely to procrastinate when they feel external pressures to achieve perfection (Macleans.ca). This strive for perfection can in turn result in procrastination, as students may fear finishing a paper that does not meet their unattainably high goals. As such, the two coexist in a cyclical manner and make overcoming one difficult without overcoming the other. However, all is not lost! It is possible to manage the cycle of perfectionism and procrastination, and we’ve got some useful tips to help you in controlling these habits.

What is perfectionism? Perfectionism refers to the act of self-defeating thoughts and behaviours aimed at achieving excessively high and unrealistic goals. Although often seen as valuable and necessary for success, perfectionism often stands in the way of achievement. Some causes of perfectionism are a fear of failure or making mistakes, a fear of disapproval, or an all or nothing attitude. Some possible outcomes of perfectionism are frustration, anger, impatience, test anxiety, or poor grades.

Strategies to control perfectionism:

• Set realistic goals. Be sure to set reasonable and attainable goals based on the timeframe you are working within. Remember to be flexible – life often gets in the way!
• Embrace your mistakes. Making mistakes is part of learning! Try and see these mistakes as opportunities to learn and improve because failure is an integral part of success.
• Focus on the process. Value the process and not just the outcome. Rather than focusing solely on the finished product, try and recognize what you enjoyed about the task.
• Aim for less than 100%. This will help you realize that the world will not end if you do not achieve perfection. Instead try aiming for excellence – this will allow you to work strenuously, not obsessively, to achieve your goals and still succeed.
• Avoid negative thoughts. Don’t beat yourself up if you do not achieve 100%. Reward yourself for your accomplishments and recognize the hard work and effort you’ve put in thus far has helped you get to where you are today!
• Get help when needed. Asking for help is not a sign of weakness or something to be ashamed of. Rather, it is the smart thing to do!

What is procrastination? Procrastination is the act of putting off/delaying work that needs to be done. It is the act of thinking that there is going to be a better time to do a certain task or that you should wait until you are in a better mood/mindset to do something that needs to be done. Some causes of procrastination are a fear of failure or success, a fear or separation (from family or friends) or losing control (“I’ll decide when to hand this paper in!”), or as a result of bad habits or distractions. Some possible outcomes of procrastination are stress, disappointment, low motivation, test anxiety, or poor grades.

Strategies to control procrastination:

• Divide the task. Break your large task into smaller, manageable tasks. Plan ahead to work in segmented time slots to avoid doing too much of the same activity in one sitting. This can make your studying/assignment seem more manageable.
• Set realistic goals. Be sure to set reasonable and attainable goals based on the timeframe you are working within. Remember to be flexible – life often gets in the way!
• There is no time like the present. Avoid putting things off. By dividing the task into smaller sections, the task can appear less daunting and more feasible for you to begin right away. Focus on one thing at a time and use the “D.I.N. rule” of do it now – making even minimal progress on a task increases the likelihood you can and will finish it.
• Take time to relax and reward yourself. Try to intersperse rewards, relaxation, and gratification within your work schedule for work completed. This will make you less resentful toward the task and the work that still needs to be done.
• Monitor your progress on the small steps. Create a task list of things you need to complete each day and prioritize them from most to least important. Keep track of the segments of your tasks and how they fit together, reassessing time commitments as necessary. Assess problems as they arise and deal with them quickly and efficiently.
• Get help when needed. Asking for help is not a sign of weakness or something to be ashamed of. Rather, it is the smart thing to do!

Information on perfectionism and procrastination resources for graduate students at the University of Guelph can be found through Learning Services at the following link: http://www.lib.uoguelph.ca/assistance/learning_services/handouts/controlling_procrastination.cfm

This post was adapted from Simon Fraser University’s ‘Perfectionism’: (http://learningcommons.sfu.ca/sites/default/files/218/Perfectionism.pdf), Simon Fraser University’s ‘Procrastination’: (http://learningcommons.sfu.ca/sites/default/files/218/Procrastination.pdf), University of Dundee’s ‘Perfectionism’: (http://www.dundee.ac.uk/studentservices/counselling/leaflets/perfect.htm), University of Guelph’s ‘Controlling Procrastination’: (http://www.lib.uoguelph.ca/assistance/learning_services/handouts/controlling_procrastination.cfm), University of Illinois at Urbana-Champaign’s ‘Overcoming Procrastination’: (http://www.counselingcenter.illinois.edu/?page_id=111), University of Reading’s ‘Perfectionism (and procrastination)’: (http://www.reading.ac.uk/web/FILES/counselling/Perfectionism_and_procrastination_2011.pdf), On Campus’ ‘Perfectionists tend to procrastinate: York U. psychologist’ by Macleans.ca: (http://oncampus.macleans.ca/education/2012/09/06/perfectionists-tend-to-procrastinate-york-u-psychologist/), and Massey University’s ‘Procrastination and perfectionism’: (http://owll.massey.ac.nz/study-skills/procrastination-and-perfectionism.php).