Overcoming Perfectionism and Procrastination: A Guide for Adults with ADHD and Executive Functioning Challenges

Perfectionism is a common challenge for many adults with executive functioning (EF) struggles, including those with ADHD. While striving for excellence can be motivating in some contexts, perfectionism can quickly spiral into procrastination, self-doubt, and feelings of overwhelm. This blog post explores the dynamics of perfectionism, its connection to procrastination, and how individuals can use self-talk to overcome the mental blocks that prevent them from starting tasks before they feel “ready.” Understanding the root causes and implementing strategies to break free from perfectionism can help individuals move forward, reduce stress, and accomplish their goals more effectively.

Perfectionism is the belief that any task, project, or personal accomplishment must be flawless. It’s the idea that anything less than perfect is a failure. Perfectionists often set excessively high standards for themselves and others, creating unrealistic expectations and pressure to succeed. While perfectionism may sound like a positive trait, it can be paralyzing and counterproductive. When tasks feel too daunting or mistakes seem unacceptable, individuals may avoid starting or completing them altogether, falling into procrastination patterns. 

In particular, individuals with ADHD are often more prone to perfectionism because of challenges related to executive functioning, such as time management, impulse control, and sustained focus. These challenges can amplify feelings of self-doubt and the pressure to do everything “perfectly” on the first try. As a result, many adults with ADHD might experience chronic procrastination, which only exacerbates their sense of being overwhelmed.

Perfectionism and procrastination often go hand-in-hand, especially for adults with ADHD. This connection can be understood through the lens of executive functioning challenges, such as difficulty managing time, planning, and prioritizing.

For many people with ADHD, the mental effort required to achieve perfection can feel exhausting. As a result, they may put off tasks in an attempt to avoid the discomfort of trying to meet impossible standards. In other words, the perfectionist mind resists starting or finishing a task because the fear of not doing it perfectly seems too overwhelming.

One powerful strategy for combating perfectionism is to recognize that “good enough” is often sufficient. The concept of perfection can be paralyzing because it sets an unrealistic standard that most tasks do not need to meet. Many tasks can be completed to a satisfactory degree without needing to be flawless. Learning to recognize when something is “good enough” is an essential skill for adults with ADHD and executive functioning challenges.

Not every task requires perfection, and many things are better off done imperfectly than left undone. In fact, anything worth doing is worth doing just good enough—and the key here is to be intentional about deciding what “good enough” looks like for each task. The question you need to ask yourself is: What is the minimum standard I need to meet for this task to be considered done? It’s helpful to think of this in terms of what the goal of the task is.

For example:

• For an email, the goal might be to communicate your message clearly, not to craft the perfect, grammatically flawless note.
• For a presentation, the goal might be to share your ideas with your audience, not to deliver it with perfect smoothness and without any ums or pauses.
• For a household chore, the goal might be to tidy up enough that the space is functional and comfortable, not pristine.

Learning to embrace “good enough” is liberating. It removes the need for everything to be flawless and allows you to move forward, checking tasks off your to-do list and reducing the mental burden that perfectionism imposes. It’s essential to see this as freedom—the freedom to make progress, the freedom to take action without waiting for the perfect moment, and the freedom to let go of self-criticism.

It may seem difficult at first, especially for those who are used to high standards and internal pressure, but it’s possible to get there incrementally. The journey involves practicing self-compassion and self-forgiveness—understanding that imperfection is part of the process of living a balanced, productive life.

Perfectionism can be a major roadblock for adults with ADHD and executive functioning challenges, contributing to procrastination, overwhelm, and stress. However, by understanding how perfectionism manifests in both front-end and back-end ways, and by using self-talk techniques to coach yourself into action, you can begin to break free from the cycle of avoidance. Shifting from a perfectionistic mindset to a progress-oriented approach can help you overcome procrastination and start taking steps toward achieving.