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!
