Have you ever felt like you’re not able to get something just right and keep stalling repeatedly, with the hopes that once you start, you’ll do it perfectly? Why do we defer our tasks and at the same time want to complete it without any faults?
Our fixation with pursuing perfection and consequently postponing due to the severe standards we set for ourselves can lead to what is called a perfectionism-procrastination loop. That dreaded project that we have been distressed about and ended up procrastinating will only take a few hours to complete. But by wanting to submit it without a glitch and delaying continuously, we have made a molehill into a mountain when it could have been managed.

People having the perfectionism personality trait being liable to procrastination might sound strange as this trait is usually perceived as a threat to productivity. As someone who aims to perform without any flaws, wouldn’t they be less likely to avoid doing tasks in the last minute?That’s where it gets interesting. People who aim for perfection are often inclined to procrastinate because they fear their efforts won’t measure up to their impossible ideals. The worry of failure immobilizes them to the point where they end up not even trying to succeed!
Before we learn about the perfectionism-procrastination loop, let’s understand the characteristics of perfectionism and procrastination:
What is Perfectionism?
Perfectionism is the tendency to pursue flawlessness and set exceedingly high standards for ourselves. It can perpetuate the detrimental belief that our self-worth is exclusively tied to our accomplishments and makes us extremely self-critical. The more self-deprecatory we are of our efforts and achievements, the more we strive for the epitome of perfection that we believe leads us to being successful. This internalized belief that scrambling for perfection will lead to success can be counterproductive and seriously undermine our mental well-being. Attempting and not succeeding at meeting these extreme expectations can be quite damaging. Research has suggested that people with perfectionistic tendencies are susceptible to anxiety, stress, depression and suicide.
Read More: The Psychology of Self-Perception
What causes Perfectionism?
Perfectionism can be driven by both internal and external contributions:
- Perfectionism is heavily driven by the inherent desire to avoid failure or being perceived as imperfect by others.
- Perfectionism is more inclined to rear its ugly head when a person is in a competitive or ruthless environment, combined with excessive academic/professional pressures.
- Societal expectations, social comparisons and cultural norms which only place value on success and extreme standards of productivity, might be contributing factors towards perfectionism.
- Social media can profoundly influence our outlook on achievements, beauty and productivity.
- Being raised by caretakers who value perfection over progress can result in the child developing a fear of failure. They might end up feeling conditionally loved or appreciated only when they meet the unreasonable standards set by the caretakers.
- When we associate our self-worth with the amount of validation we get from others or from our accomplishments, this can cause lead to perfectionism.
- Perfectionism is also motivated by the inherent yearning to feel in control of our life and success.

What is Procrastination?
Procrastination is a complex behavior we exhibit when we stall or postpone doing our responsibilities and delay making decisions, even though we are aware of the heavy cost of not doing our tasks or making those decisions. When we procrastinate, we end up prioritizing temporary comfort or distractions over longstanding goals or duties.
Why do we procrastinate?
There are various psychological, emotional and behavioral factors that influence procrastination:
- Due to poor time management and task management, we are inclined to procrastinate our responsibilities.
- When we prioritize instant gratification from leisure activities or distractions over long-term rewards like completing an assignment, we deviate from our accountabilities.
- If we spend a lot of time overthinking or being indecisive, we will be in a psychological state of freeze and avoid doing what is needed.
- External distractions such as social media, message notifications and anything that demands our immediate attention can sidetrack us from our responsibilities.
- We are more likely to procrastinate tasks that evoke a sense of boredom or anxiety or discomfort.
- Environmental factors such as noise, other people and disorganized surroundings can make it harder to focus and prioritize our tasks.
- People with conditions like ADHD, Depression and Autism find it extremely challenging to plan, organize or initiate their tasks and hence procrastinate.
- Some people experience procrastination when they believe they work or perform better under deadline-induced pressure.
What is the Perfectionism-Procrastination Loop?
The perfectionism-procrastination loop is an incessant and vicious cycle where perfectionism and procrastination affect each other and cause patterns of postponement, anxiety, stress and performance/decision paralysis. Here’s how this cycle forms:
- The initial stage of this cycle begins with perfectionism which occurs because of the unrealistic standards that we set for ourselves believing that anything less than perfect is not acceptable.
- The perseverance towards achieving perfection can cause intense feelings of anxiety, stress, and self-doubt.
- To avoid the overwhelming discomfort caused by these distressing emotions, we might avoid initiating or continuing with our responsibilities.
- As the panic of the approaching deadline occurs, we might rush to complete it and in the process sacrifice sleep, the quality of our work and might even fail to complete it on time.

- When we face or perceive failure, heavy emotions such as guilt and shame can affect us and we tend to become extremely critical of ourselves. We might blame ourselves or others for failing to meet our ideal standards.
- To tackle the apparent failure, we would vow to have better and rigorous standards for the next project we undertake. We set these standards with the belief that procrastination can be prevented this way but we end up reinforcing the perfectionism-procrastination cycle all over again.
- Avoidance driven by the fear of failure, the short term relief of stalling, along with self-sabotaging/self-destructive habits and unreachable standards can end up extending this detrimental loop.
What happens when you’re stuck in this loop?
The perfectionism-procrastination loop can have a lot of negative impacts on various aspects of our life:
Effects on Emotions:
- High levels of stress and anxiety that comes from the fear of not finishing tasks before the impending deadline.
- Feelings of chronic guilt for putting off tasks. The heavy emotions anger and shame are felt for not attaining perfection.
- Low levels of self-esteem caused by constant self-doubt and perceptions of being a failure.
- A person stuck in this loop will be undergoing the overwhelming effects of both procrastination and perfectionism. This will take a toll on their mental health and lead to emotional fatigue and burnout.
Cognition:
- Due to excessive self-criticism and poor self-esteem, negative perceptions and core beliefs become deep-rooted and reinforces the feeling of being inadequate.
- When there is a lingering fear of failure, decision paralysis occurs and we might struggle to make decisions.
- Spirals of overthinking can occur as we are obsessively focused on performing perfectly and this will be an obstruction to progress.
Behavior:
- The time we spend delaying or being consumed by details or imperfections can affect our productivity.
- When we are in a rush to complete our tasks, we are under intense pressure to perform, which can lead to inefficiency in the quality of work.
- Fear-based avoidance can make us miss out on important prospects, challenges and making informed choices.
- Perpetual procrastination can become a habitual pattern and fortify the destructive loop.
Academics and Profession:
- Repeated patterns of procrastination will lead to a damaged reputation and perceptions of being unreliable in academic or professional settings.
- Fear of inadequacy or failure can stunt our growth and prevent us from pursuing new avenues, challenges and opportunities at work or school.
- The quality of our academic or professional performance will be compromised when we are stuck in the perfectionism-procrastination loop.

How to overcome this dangerous loop?
When we address the source behind our predisposition to procrastinate and the innate trait of perfectionism, we can overcome the procrastination-perfectionism loop. These are some of the ways to get out of this perpetual cycle:
- Redefine what success means to you by replacing the negative or false beliefs surrounding the meaning of success with alternatives like growth and completion. For example: Instead of wanting to deliver a perfect speech, focus on speaking in a way that conveys the message you want to share.
- Set realistic goals by breaking your tasks into small and achievable steps. You can also set smaller deadlines for each step of your task. For example, preparing a framework before doing the main task.
- Counter your self-critical and negative thoughts or beliefs by practicing self-compassion. For example, practice having self-affirming beliefs like, “It is okay if I slipped up, I can fix it.”
- Identify habitual tendencies to self-sabotage and take accountability for your own actions and behavior.
- Use time management, task management and productivity techniques such as the Kanban Boards, Mind Mapping, Pomodoro technique, SMART goals, Eat the Frog method, Eisenhower Matrix, etc.
- Having an accountability partner with whom you can share your goals may prevent procrastination. They can keep you on the track and remind you to complete your responsibilities. This can also be a valuable strategy for people with neurodivergence as it helps to combat the adverse effects of executive dysfunction.
Conclusion
Ultimately, the best way to conquer the perfectionism-procrastination loop is by learning to accept that mistakes and imperfections are part of life and by prioritizing progress over perfection. Getting out of this loop requires a major shift in how we perceive success and failure. By setting actionable goals, managing how we spend our time, efficiently managing our tasks and practicing self-affirmation, the overwhelming impact of the combined forces of perfectionism and procrastination can be assuaged.
FAQs
What is Perfectionism?
Perfectionism is the tendency to set extremely high standards for oneself and a persistent drive to achieve perfection. It involves a fear of making mistakes and a desire for everything to be perfect in order to avoid criticism, failure, or disappointment. Perfectionism becomes challenging when it leads to unrealistic expectations, self-criticism, and a sense of discontent or inadequacy.
What is Procrastination?
Procrastination is a common behavior where people avoid doing things that need to be done, because the task feels boring, overwhelming, uncomfortable, or anxiety-inducing. Instead of completing the required tasks, people may engage in leisure activities, like browsing social media, watching TV or playing games.
What is the Perfectionism-Procrastination Loop?
The perfectionism-procrastination loop is a vicious cycle in which the fear of not achieving perfection can cause procrastination. This delay in starting or finishing tasks compounds feelings of guilt, shame, anger, anxiety and regret which reinforces the desire to be perfect, causing more procrastination, and the cycle goes on.
References +
- Coldwell, W. (2023, June 4). The rise of perfectionism – and the harm it’s doing us all. The Guardian. https://www.theguardian.com/society/2023/jun/04/the-rise-of-perfectionism-and-the-harm-its-doing-us-all
- Perfectionism. (2024, July 10). Psychology Today. https://www.psychologytoday.com/intl/basics/perfectionism
- Low, K. (2023, March 3). The relationship between ADHD and procrastination. Verywell Mind. https://www.verywellmind.com/adhd-and-chronic-procrastination-20379
- Scott, E., PhD. (2024, June 17). Perfectionism: 10 Signs of Perfectionist Traits. Verywell Mind. https://www.verywellmind.com/signs-you-may-be-a-perfectionist-3145233
- Travers, M. (2024, June 3). A psychologist explains how to beat ‘Perfectionism-Procrastination.’ Forbes. https://www.forbes.com/sites/traversmark/2024/04/13/a-psychologist-explains-how-to-beat-perfectionism-procrastination/
- PsyD, S. S. (2024, April 30). End the vicious cycle that keeps us stuck and ineffective. Psychology Today. https://www.psychologytoday.com/intl/blog/what-the-wild-things-are/202404/the-3-ps-perfectionism-procrastination-and-paralysis
- How to overcome Perfectionism and Procrastination. (2023, August 29). Faculty of Health and Behavioural Sciences – University of Queensland. https://habs.uq.edu.au/blog/2023/06/how-overcome-perfectionism-and-procrastination
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