The Perfectionism, Procrastination & ADHD Connection

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:

• Endless refining: You get things done, but only after spending way too much time making everything “just right.”
• Exhaustion: High standards can push you to overwork, leading to burnout.
• Harsh self-criticism: Even when you do great work, you might not feel satisfied, which fuels stress and imposter syndrome.
• Avoiding risks: Fear of mistakes can keep you playing it safe, missing out on creative opportunities or growth.

Perfectionism and ADHD
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:

• Celebrating progress over perfection
• Cutting yourself some slack
• Taking small, manageable steps

It’s not about being perfect—it’s about moving forward, even if it’s just one imperfect step at a time.

I'm here for you,
Coach Minda