Patterns of Procrastination and Perfectionism.
- Vikki da Rocha
- Mar 4
- 5 min read
Well, this is a timely subject this week!
Picture this: last month, I was feeling on top of the world, aligned with my values, focused, certain and really believing I've got this. And then suddenly, last week, it all changed…
I was awake at night, filled with a mountain of "what if" questions: "What if I make a mistake?" "What if it all goes wrong?" "What if I don't get it right?" The barrage of doubt pounded in my head, refusing to stop.
So, what did I do? I froze. Instead of moving forward on the project I needed to complete, I found myself scrolling Instagram (it's research, I told myself. PS: I don't work with cute dogs). I'd sit, staring at the screen, my mind full yet with nothing to show. Then I'd make a cup of tea, check the fridge for the hundredth time, clean a 'mess' that didn't exist, put on a load of washing, and bring down the washing (because surely it was dry by now). And so, the cycle continued.
By the end of the week, my head was full of fuzzy noise, and my body was exhausted from doing everything except the thing that mattered. I was drained, frustrated, and short-tempered, wanting nothing more than to fall onto the couch and be alone.
It wasn't until I said it aloud to Jorge (poor guy) that the noise finally started to quieten. I was scared. Scared about the next steps in our business. How was I meant to win people over? Why would anyone listen to me? As the words left my mouth, I could hear the same procrastination and perfectionism patterns I helped my clients break through.
I needed my own coach. Someone to pull me out of my noisy head. As I spoke, I felt lighter as I let each worry, fear, and anxious scenario escape into the air. Like I wasn't alone. Like this wasn't mine to battle in silence, it was a relief.
So, after feeling completely burnt out, I picked myself back up and started working through the pattern. How did I get myself into this situation? Procrastination and perfectionism are huge topics with my clients. How did I let this get so bad?
So, I had to find out. I am obsessed with the formulas of our behaviour and how our unconscious mind connects things together, almost like an equation: This = That. It's our brain's way of making sense of the world. And once we see the equation, we can change it.
So, after digging through my client notes on procrastination (and reflecting on my own very real experience), here's what I've found, and I cannot wait to share it with you.
Because, let's be honest, a week of procrastination and perfectionism burnout is not pretty.
The "What If" Mind Reader
This little trap lives in all of us.
Ever held back from sending an email because it might not be good enough? Or did you stay silent in a meeting because you worried what they might think? Or did you hesitate to share your idea, even though you knew it was solid, just in case you looked stupid?
That's mind-reading.
A sneaky mental shortcut where our brain assumes we know what others are thinking without any real evidence. It's like a crystal ball of self-doubt, which shows up most when procrastinating or chasing perfection.
Why does our brain do this?
It's pure survival mode. Your brain doesn't like uncertainty, so it fills in the gaps. And because it's designed to keep you safe (hello, cavewoman days), it creates worst-case scenarios because back then, being left out of the tribe meant actual danger.
The result? A mental spiral that exhausts you before you've even started.
What to do about it:
Get it out of your head: Write down every single What if? swirling in your mind. Seeing them on paper will make you realise how little truth they hold.
Challenge it: Ask yourself: How do I actually know this will happen? Then flip the thought: What if it goes right?
Take action anyway. Even a tiny step forward can break the fear. Just one small move can start shifting the momentum.
The Fight Between Values: When Procrastination is a Tug-of-War
Sometimes, procrastination isn't about laziness or willpower; it's a battle between two values we don't know how to align.
A client of mine was stuck in a cycle of perfectionism and avoidance, torn between her need for purpose and her desire for fun. Whenever she tried to start a project, these values clashed. Purpose demanded depth and meaning, while fun wanted lightness and freedom. The result? She froze.
The breakthrough came when we uncovered a deeper truth: both values were actually rooted in bravery. When my client realised fun wasn't careless and purpose wasn't heavy, but that both required her to be bold, she finally moved forward with ease.
When I was stuck in my procrastination spiral, I asked myself: Which two values are fighting right now?
For me, it was Purpose vs. Pride. I knew my purpose was to grow, be brave, and show up, but my pride was paralysed by the weight of "What if I fail?"
Instead of choosing one over the other, I found common ground. What did these values both need? It was a certainty. A certainty that we would still be absolutely fine no matter what. Once I understood what they needed to work together, I could move forward.
The moment your values work together, the resistance fades.
The Easy Hits: Why We Chase the Quick Wins
Your brain loves instant gratification.
When faced with a big, overwhelming task, it senses discomfort and seeks an escape. So, instead of doing the thing, you reach for easy hits. Quick, achievable tasks that give you a little dopamine boost.
Emails, tidying up, and checking your to-do list again give a fleeting sense of accomplishment, but the real task? Still waiting. It's growing heavier. I really struggled with this one, as the dopamine hits are so easy to achieve. I had to understand the first two in order to overcome this last hurdle. So, how do we do it?
How to break the cycle?
The Five-Task Swap: Before diving into an easy task, ask yourself: Would I trade five of these for finishing the big one?
The 80% Rule – Perfectionism fuels procrastination. Aim for 80% done, not perfect. Progress beats perfection paralysis.
Reward Yourself Properly. Not with more busy work, but with something that refuels you: a walk, a stretch, gym, coffee in the sun (my favourite). Because real wins deserve real rewards.
Now that you know the patterns and have strategies to work through them, here's the most significant truth: The quickest way to break through procrastination and perfectionism is to talk about it. The moment I spoke to Jorge, it started to shift.
Remember, our brains love to hoard fears in the dark. But the moment we speak them out loud, they lose their grip. If you're feeling stuck, talk to someone about it (but the person must call you out on it, not keep you in procrastination, so be deliberate about who you choose). Or get yourself a coach (insert my smiling face here). Someone who won't let you sit in it will call you out, challenge the equation, help you move forward with clarity, and use the tools I shared with you.
To all my fellow procrastinators and perfectionists, we've got this. We are capable. We will be fine. We just need to get out of our heads.
All my love,
Vikki
