Welcome to part 3 of Brain Tricks to Beat Procrastination! Today we’re talking about Type 3: Perfectionism procrastination.

How many times have you delayed doing something because you couldn’t do it perfectly RIGHT NOW? That’s perfectionism procrastination.

Author and TED talk sensation Brene’ Brown says:

“Perfectionism is not the same thing has striving to be your best. Perfectionism is the belief that if we live perfect, look perfect, and act perfect, we can minimize or avoid the pain of blame, judgement, and shame. It’s a shield. It’s a twenty-ton shield that we lug around thinking it will protect us when, in fact, it’s the thing that’s really preventing us from flight.” (Brene Brown, The Gifts of Imperfection)

I’d say yes… and where she says “preventing us from flight” – I’d add “sometimes just preventing us from ACTION… preventing us from starting and finishing.”

Perfectionism will keep you from doing TONS of worthwhile things.

Strategies to deal with Perfectionism Procrastination:

Strategy #1: Identify unrealistic expectations.

What are unrealistic expectations I have right now?

• I can get many things done before I leave?
• I must always be on time?
• I can’t make a mistake?
• Chaos doesn’t happen to me?
• No one will have a different idea?
• I can do it all?

How could I cut my unrealistic expectations down by 50%?

What weakness do I have in this area, and how can I admit it to someone right now?

Strategy #2: Create an anti-perfectionism mantra.

A mantra is a short phrase that is loaded with meaning to you, that you can employ to remind and calm your negative emotions in a short time.

• “I am loved and accepted by God, even with my imperfections.”
• “I’m not perfect, but I’m growing.”
• “God has never looked at me and been mad about me doing the best I can.”
• “Jesus loves me just like I am, and he loves me so much, he won’t leave me this way.”

Or, you can find someone else’s mantra. Here’s my favorite:  “Anything worth doing is worth doing imperfectly.”

Leonard Cohen wrote one that contains these lyrics: Ring the bells that still can ring / forget your perfect offering / there’s a crack in everything / that’s how the light gets in.” (Leonard Cohen, “Anthem”)

You could also create a physical mantra, and action that has deep emotional significance to you. Say “I’m putting down my desire for perfection so I can fly.” While you say this, physically mime taking the “20 ton shield” and lay it to one side.

Strategy #3: Identify the false dichotomies.

A dichotomy is an “either-or” statement. A false dichotomy is an either-or that ignores other actual choices.

Perfectionism thrives on false dichotomies.

For instance:

• Either I must be the best and most involved dad, or I should give my children up for adoption.
• Either I must be the best pastor who never fails, or I must avoid everything and binge watch Netflix.

Either I must ___ or I must ____.

Identify your false either/or that is leading to your procrastination. Give the fake version, then counteract it with this:

“Actually, a third option would be to take this imperfect action now: __________, because anything worth doing is worth doing imperfectly.”

What strategies have you found helpful that you think should be added to this list?

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