|
Coach Minda's
BLOG
|
These blogs are a way to share my thoughts and insights with you. Feel free to comment and share.
|
 Which way do I go? So many different routes! As a coach, I see it all the time: perfectionism fueling procrastination, ADHD traits making time management trickier, and self-criticism keeping people stuck in avoidance mode. It’s not laziness (well, sometimes it is — let’s be real! 😉), but more often, it’s the complex combination of perfectionism, procrastination, and sometimes, ADHD symptoms that makes it harder to get things done.
There’s a ton of research in psychology, neuroscience, and organizational behavior that sheds light on these challenges. These challenges rarely stand alone. More often than not, they overlap and feed into each other in ways that can make progress feel frustratingly out of reach. And the good news? Once you see how these patterns work, you can start to loosen their grip and make progress with less stress. Perfectionism and Procrastination Perfectionists set the bar sky-high making it hard to even start a task.Then, when a task feels overwhelming, procrastination kicks in as a way to dodge the discomfort. Before you know it, time disappears, and stress levels spike. Sound familiar? That’s because perfectionism and procrastination love to work together to mess with your time management. Perfectionism without Procrastination Not all perfectionists procrastinate. Some are highly productive but at a cost. If you’re constantly tweaking, overworking, or feeling like your best is never enough, you might be paying in other ways:
For many people with ADHD, perfectionism adds another layer of frustration. Missing deadlines, avoiding tasks, or struggling to finish projects often ties back to perfectionist tendencies. Other times, it’s as simple as “I wasn’t in the mood” or “I forgot about it.” Whatever the reason, the result is the same: increased stress, low self-esteem, and that awful feeling of letting yourself down. What the Experts Say I love digging into research, and these three experts offer some great insights into the perfectionism-procrastination trap: Adam Grant: Done Is Better Than Perfect Organizational psychologist Adam Grant points out that perfectionists often get stuck in endless tweaking mode, leading to missed deadlines and lost momentum. His advice? Shift your focus to progress over perfection. Getting something done at 80% is usually better than spending twice as long chasing 100%. Perfectionism drains time, energy, and motivation—and the cost isn’t always worth it. Rick Hanson: Your Brain Loves to Focus on the Negative Neuropsychologist Rick Hanson explains that our brains are wired to dwell on mistakes more than successes. This negativity bias keeps perfectionists locked in self-criticism, afraid of failing, and hesitant to start. His take? Train your brain to celebrate small wins instead of obsessing over flaws. The more you recognize progress, the less perfectionism holds you back. Timothy A. Pychyl: Perfectionism Fuels Procrastination Procrastination expert Timothy A. Pychyl says perfectionists often put off tasks because they fear their work won’t be good enough. The solution? Just start. A messy first draft is better than no draft at all. He also suggests focusing on starting, not finishing. Instead of thinking, “I have to finish this,” tell yourself, “I’ll work on this for 10 minutes.” Once you’re in motion, it’s easier to keep going. Moving Forward Perfectionism, procrastination, and ADHD can make everyday tasks feel like a battle. But understanding how these tendencies interact can help you shift your mindset and take back control of your time. Start by:
I'm here for you, Coach Minda
1 Comment
  Over the past decade, I’ve listened to countless client stories—moments of self-doubt, cycles of overthinking, struggles with daily tasks, and the crushing weight of stress and overwhelm.
That curiosity about how we navigate these mental loops led me down a deep exploration: a mindfulness-based stress reduction (MBSR) course, a meditation practice, workshops I developed and led, and an endless stream of books, podcasts, and courses on perfectionism, procrastination, and time management. One thing became crystal clear: we don’t control the thoughts that pop into our heads. They arrive uninvited, whether we’re busy planning tomorrow’s schedule, replaying an awkward conversation from last week, or wondering what’s for dinner. But in moments of deep focus—like when I’m coaching or fully immersed in a dance class—those thoughts fade into the background. And when an intrusive thought does break through, it’s easier to let it go. The challenge isn’t the thoughts themselves—it’s how we relate to them. I’ve noticed three common assumptions that keep people stuck:
But not every thought is worth a front-row seat in our minds. I’ve learned this the hard way—especially when I bump up against something that feels unfair, unkind, or just doesn’t align with my values. My instinct is to analyze, process, and find perspective. Perspective intrigues me—it fuels my curiosity and keeps me engaged. It challenges the judgments, rules, and standards we impose on ourselves and others, creating space for new ways of seeing. Stepping back and considering different vantage points reveals a fuller, more dynamic picture of any experience. I find energy in uncovering possibilities, exploring explanations, and breaking free from habitual ways of thinking. But if I catch myself stuck in a loop—replaying the same story, taking the same position, getting nowhere—it’s time to shift gears. Here’s what helps:
We don’t always get to choose what thoughts pop into our minds, and sometimes, unwelcome ones show up uninvited. But we do have a say in which thoughts we engage with and which ones truly matter to us. The rest? They don’t need our energy or attention. Coach Minda |
My family, relationships, movement, nature, flexibility of mind, exploration of alternative perspectives & openness are central to my life.Archives
February 2025
|
