Procrastination Vs Perfectionism
- andyballcoaching
- Sep 15
- 4 min read
Updated: Sep 24

One of the things I’ve been learning in my training with ADDCA is about procrastination – and the sneaky role perfectionism often plays in it.
Sometimes, perfectionism feels like the bigger brother of procrastination. It’s just another excuse, another barrier, another reason I quietly tuck a task behind me.
I’ll tell myself: “Unless I can do this to a certain standard, or make it look a certain way, I won’t even start.”
And of course, I don’t have the energy or time to hit that standard. So, the task sits on the shelf. And sits. And sits.
The irony? That task was always going to be a challenge – but with perfectionism raising the bar, it starts to feel impossible. Something that might once have been achievable suddenly feels like a sacred challenge. No wonder I avoid it even more.
So instead of just lowering the bar and getting it done, I end up faffing about. I’ll clean the house, fold the washing, or organise my sock drawer – anything but the actual thing I meant to do. And then I beat myself up afterwards: “Why didn’t I just do the thing?!”

The Trap of High Standards
There isn’t one neat reason why we procrastinate. Nor is there one tidy explanation for chasing perfection (I’ve deliberated avoided the role of dopamine). It’s layered, messy, and often hard to spot in ourselves.
Take this blog, for instance. I’ve been meaning to start writing it for months. But each time I thought about it, perfectionism chimed in:
It needs to look a certain way.
It has to look as good as other coaches’ blogs
It has to reflect my voice exactly.
It must demonstrate my skills as a coach.
It must show my intellect.
And what happened? Nothing. No words, no connection, nothing for you to read – because perfectionism stopped me even starting.
What I’ve also learned is that ADHD perfectionism isn’t always about wanting things perfect.
Often it’s about needing things to feel “perfectly right” before we start – like waiting for the stars to align, the mood to be just so, or the ideal block of time to appear. Of course, that moment rarely comes, or at least not whilst I’ve been matching and folding my odds socks!
How I’m Getting Around It
The way forward for me, I’ve realised, is to take that very first step – however small or scrappy. For this blog, that meant speaking into my phone. Suddenly, I had something to work with. Something I could shape.
I remind myself: it doesn’t need to be the most insightful or intelligent article ever written. Sometimes, it’s enough if a few people read it and think, “Yes, I do that too.”
That shared empathy matters far more than the perfect article or blog.
One strategy I love is the idea of working in sprints, not marathons. Long projects can feel endless – but breaking them into quick, focused bursts makes them more doable and even fun. Treat yourself halfway through or add some music/ minor distraction to help you start. Often once we get going, there’s no stopping us…..and that’s another blog for another day!!
Using curiosity and gentle self-talk can be really helpful:
What would feel good here?
Lets figure it out as I go!
Let’s see what happens if I just try this one thing, first step.
Curiosity Beats Perfection
Instead of aiming for perfect, I try to stay curious and ask myself:
What’s actually stopping me from starting this task?
Is it genuinely too big?
Am I setting my standards too high?
Could I break it down into something smaller?
And then – most importantly – I ask: what workaround will help me begin? Help your brain build momentum, don’t start hard, start easy!
For me, it’s often about lowering the bar. Truthfully, I get a lot done because I can live with low standards that still meet the intent of what I want to achieve or need to deliver. Its often that delicate balance between one more hour of work or 2 miles extra on my walk with Arlo 😊
I may never be the most polished professional out there. But I will have a blog. I will connect with my tribe and I will provide help for those looking for greater peace and happiness…… And I will move my coaching practice and dodgy blog content forward too 😉.
Incompletions: The Silent Energy Drain
One concept that really resonated with me is the idea of incompletions. These are all the half-finished tasks – the half-cleared cupboard, the half-written article, the project we swore we’d get back to.
The problem is, every time we notice them, they drain a little energy. It’s like carrying mental clutter. For people with ADHD, this is extra tough, because coming back to a half-finished thing often feels like trying to pick up a story halfway through a book without remembering the plot. It’s like having many background tabs open in my brain!!!
The advice? Decide: do it or let it go. Honestly, choosing either option can feel like a relief.

A Final Thought
If you’re stuck on something right now, try bringing curiosity to it. Ask yourself:
Is this task too big?
Do I need to lower the bar?
Am I chasing perfection instead of progress?
Then find your own workaround. Step lightly, smile at the inventive ways your ADHD brain finds to get things done – and just start.
If this resonates, and you’d like more strategies for tackling procrastination and perfectionism, I’d love to explore that with you – as your thinking partner, and as your coach.
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