What Psychology Says About Procrastination and Perfectionism
🧠 What Psychology Says?
A Bloomingology Series on the Mind, Healing, and Growth
This blog series is grounded in psychological theory and research, designed to help midlife women rest, reset, and rise with clarity and intention.
“Progress over perfection. Grace over grind.”
Written by: Brela Delahoussaye, BSBM, Psychology Graduate Student
Post Topic: Procrastination and Perfectionism
Introduction
Sis, let’s talk about something too many of us carry quietly—procrastination wrapped in perfectionism. You ever delay starting a project not because you’re lazy, but because you’re scared it won’t be perfect? That’s not a character flaw. That’s a psychological pattern.
As women in our bloom era, we’re often balancing expectations, transitions, and identity shifts. So, it’s no wonder these patterns show up more now than ever. Let’s unpack what psychology says about it—and how to stop letting perfectionism delay your purpose.
The Psychological Link Between Procrastination and Perfectionism
Psychology defines procrastination as the voluntary delay of an intended action despite expecting to be worse off for the delay (Steel, 2007). Meanwhile, perfectionism is the tendency to set excessively high standards, accompanied by overly critical self-evaluations (Frost et al., 1990).
Research shows these two traits are closely linked. In fact, a specific kind of perfectionism, maladaptive perfectionism, is a major predictor of procrastination (Sirois, 2014). When we tie our worth to doing things flawlessly, we delay action as a form of self-protection. Deep down, we fear that trying and “failing” would confirm our worst thoughts about ourselves.
For many midlife women, this shows up as putting off personal dreams, avoiding creative projects, or delaying necessary life shifts. We don't want to disappoint others or ourselves, so we wait until the conditions are just right, which often means... we wait forever.
Real-Life Application: How to Disrupt the Pattern
Here’s what I want you to do, sis: stop aiming for perfect and start aiming for progress. Progress is what builds confidence, not flawless execution. Here’s how you can reframe it:
💡 Journal Prompt: “What fear is hiding behind my procrastination?”
✍🏾 Affirmation: “Done is better than perfect. My worth isn’t based on outcomes.”
🧠 Mind Trick: Give yourself a 15-minute timer and start messy. Action quiets anxiety.
When you release perfectionism, you give your future self a chance to breathe and bloom.
Interactive Study Notes
Q: What kind of perfectionism is linked to procrastination?
A: Maladaptive perfectionism.
Q: What is one psychological reason women procrastinate?
A: Fear of failure or self-judgment tied to unrealistic standards.
Q: What’s one mindset shift that helps disrupt this cycle?
A: Focus on progress, not perfection.
Key Things to Remember
Procrastination isn’t laziness; it’s often a symptom of perfectionism.
Maladaptive perfectionism causes fear-based delays in action.
Midlife is a powerful time to reset this mindset and choose grace over pressure.
Journaling and affirmations are practical tools for rewiring your response.
Your worth is not measured by perfection, but by the courage to show up.
References
Frost, R. O., Marten, P., Lahart, C., & Rosenblate, R. (1990). The dimensions of perfectionism. Cognitive Therapy and Research, 14(5), 449–468. https://doi.org/10.1007/BF01172967
Sirois, F. M. (2014). Out of sight, out of time? A meta–analytic investigation of procrastination and time perspective. European Journal of Personality, 28(5), 511–520. https://doi.org/10.1002/per.1947
Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin, 133(1), 65–94. https://doi.org/10.1037/0033-2909.133.1.65
