Procrastination & Perfectionism: How to Fight Two Challenges with One Change

Me: “It’s due tomorrow and I haven’t even started it.”

Friend: “Me neither!”

Whether you’re in school or not, you’ve probably had some version of this conversation. Procrastination isn’t just about papers and exams, it creeps into adulthood as a never-ending cycle of scheduling appointments at the last minute, scrambling between meetings, or letting the laundry pile up because ugh, who has the time (or energy)?

But here’s the thing: procrastination often has a sneaky partner in crime: perfectionism. We hold off on starting because we want the end result to be flawless. “If I can’t do it perfectly right now, I’ll just wait until I have the perfect moment.” Spoiler alert: that moment rarely comes. And the longer we wait, the more overwhelming the task feels, which leads to (you guessed it) even more procrastination.

So what can break this cycle? The answer is surprisingly simple: starting small. Lower the bar. Instead of aiming for perfect, aim for progress. Write the messy first draft. Fold just half the laundry. Send the email even if it’s not perfectly worded. Progress, no matter how imperfect, builds momentum–the key to fighting off procrastination.

The best part? Once you take that first imperfect step, you usually realize it’s not as scary or time-consuming as your brain made it out to be. By giving yourself permission to be imperfect, you free yourself to actually finish.

So next time you catch yourself saying, “I’ll do it later,” try this: do a tiny, imperfect version of the task right now. You might be amazed at how far that one small change can carry you.

If the cycle of procrastination and perfectionism is keeping you stuck, professional support can help you reframe your habits and expectations. Carve Your Own Path offers counseling services to help you break free from these patterns and build lasting progress. Visit our site to learn more about starting your journey toward greater productivity and peace."

Written by: Molly Gilreath, BSW Intern at CYOP