Perfectionism: The Role Time Plays

Perfectionism is often viewed as a double-edged sword. On the one hand, it can drive you toward high achievement. On the other hand, a relentless pursuit of perfect can lead to stress, anxiety, procrastination, and an inability to complete tasks. A frequently overlooked factor in the discussion of perfectionism is the role of time.

This article explores the link between perfectionism and how we use time. Surprisingly, an abundance of unstructured time can fuel the quest for perfectionism. Learn more about this linkage and how the Pomodoro Technique may provide an antidote.

The Nature of Perfectionism and the Role of Time

Perfectionism comes in two forms: adaptive and maladaptive.

Adaptive perfectionism merges high standards with resilience and self-compassion. Maladaptive perfectionism involves excessive self-criticism, fear of failure, and a relentless pursuit of flawlessness that can hinder performance and well-being. This tendency can become even more pronounced with an overabundance of available time.

When time is limited, efficiency needs to be prioritized over perfection. Deadlines and other constraints encourage decision-making and a more practical approach to tasks. However, when time is not a factor, it is easier to fall into the trap of excessive refinement, endless revisions, and an inability to let go of work and consider it completed.

Consider an artist given a strict deadline to complete a painting. The time constraint forces the artist to make decisive strokes, accept imperfections, and move forward. Now, consider the same artist given an indefinite amount of time to complete a painting. Without pressure, the artist may continuously tweak minor details, start over multiple times, or obsess over perceived flaws. The same principle applies to any domain—whether it is students over-editing essays, professionals delaying projects, or someone excessively refining personal goals.

Procrastination and the Perfectionist’s Dilemma

One of the outcomes of maladaptive perfectionism, when paired with excess time, is procrastination. Perfectionists often avoid starting or completing tasks out of fear that they will not meet their own impossibly high standards. When time is readily available, taking action can be delayed in favor of more research or further goal refinement before beginning the project. "Analysis paralysis" is shorthand for this challenge.

Too much available time can create an illusion of infinite possibilities, making it difficult for perfectionists to make definitive choices. This is known as "decision paralysis." When faced with multiple options, perfectionists may struggle to commit to one, fearing they will make the wrong choice.

For example, a student writing a research paper with an extended deadline may spend an excessive amount of time gathering information, outlining, and reworking drafts rather than submitting a completed work. The more time available, the more opportunity the student has to convince themselves that their work is inadequate, leading to last-minute scrambling or, in some cases, not submitting the work at all.

Strategies for Managing Perfectionism and Time

Understanding the relationship between perfectionism and excess time is a first step toward breaking this cycle. These strategies are designed to balance time and expectations, while maintaining focus on productivity.

• Practice self-compassion: Perfectionists often equate their self-worth with their achievements. Learning to be kind to oneself, recognizing that mistakes are part of growth, and adopting a more forgiving mindset can help counteract perfectionist tendencies.
• Engage in structured activities: Too much unstructured time can feed into perfectionism. Filling the day with meaningful activities—whether work, hobbies, or social interactions—can prevent over-immersion in a single task and reduce the tendency to fixate on perfection.
• Set time limits: Deadlines, even self-imposed ones, can prevent overworking a project and promote decision-making. Using something like the Pomodoro Technique*—where work is broken into focused intervals—can help perfectionists stay on track.
• Prioritize progress over perfection: Shifting the focus from flawless outcomes to consistent progress can alleviate the pressure of perfectionism. The mantra "never let perfect get in the way of done" can help.
• Embrace constraints: Limiting available resources, whether time, tools, or options, can reduce the tendency to overthink. Working within constraints promotes creativity and decisive action, rather than allowing room for endless revisions.
• Seek external feedback: Perfectionists often struggle with an internalized sense of inadequacy. Seeking feedback from others, like a supportive mentor or friend, can provide a more balanced perspective and help individuals recognize when their work is good enough.

*The Pomodoro Technique Explained

The Pomodoro Technique is a time management method developed by Francesco Cirillo in the late 1980s. It uses a kitchen timer to break work into intervals, typically 25 minutes in length, separated by short breaks. Each interval is known as a "pomodoro", from the Italian word for tomato, after the tomato-shaped kitchen timer Cirillo used as a university student.

The original technique has six steps:

1. Decide on the task to be done.

2. Set the pomodoro timer (typically for 25 minutes).

3. Work on the task.

4. End work when the timer rings and take a short break (typically 5 to 10 minutes).

5. Go back to Step 2 and repeat until you complete four pomodori.

6. After four pomodori are done, take a long break (typically 20 to 30 minutes) instead of a short break. Once the long break is finished, return to Step 2.

Cirillo and his proponents encourage a low-tech approach, using a mechanical timer, paper, and pencil to track this process. The physical act of winding the timer confirms the user's determination to start the task; ticking externalizes the desire to complete the task; ringing announces a break. Flow and focus become associated with these physical stimuli.

Cirillo began teaching the Pomodoro Technique in workshops and seminars in the 1990s and continues to this day.