3 Simple Ways to Stop Procrastinating Today (as a Perfectionist)

If you're a high-achieving woman with a tendency toward perfectionism, you’ve probably found yourself stuck in a loop of procrastination, self-judgment, and burnout. You want to get things done. You need to get things done. But somehow, you keep putting them off and then beating yourself up for it.

Sound familiar?

Before we get into it, there’s something you need to know about procrastination… Procrastination is NOT laziness! In fact, procrastination is your nervous system’s way of trying to protect you from something that feels overwhelming or emotionally uncomfortable. But with a few gentle mindset shifts and practical strategies, you can stop the spiral today without hustling yourself into exhaustion.

Here are 3 simple, powerful ways to shift out of procrastination and into aligned, sustainable action:

1. Pause and Ask: What emotion am I avoiding?

Before forcing yourself to "just do it," or diving straight into another episode of Yellowstone, take a breath and pause. Ask yourself:

What am I actually avoiding right now?

Procrastination is a mask for emotions like fear, shame, or self-doubt. Maybe you’re scared it won’t be perfect. Maybe you feel overwhelmed, or you're afraid of what others will think.

Naming the emotion helps deactivate it. It's no longer a vague, shadowy pressure - it becomes something you can work with compassionately.

📝 Try this: “I’m procrastinating because I don’t want to feel [fill in the blank]. That awareness alone can start to shift your energy.

2. Break it Down into Bite-Sized, Imperfect Steps

Perfectionists tend to look at the whole mountain and feel crushed by the weight of climbing it in one flawless leap (hello, all-or-nothing mindset).

Instead of viewing your task as an entire mountain, break it down into smaller milestones. If you’re procrastinating on working out, don’t focus on the discomfort of working out, just put your gym clothes on and then focus on the next step. If you’re dreading a presentation, don’t focus on standing and speaking, focus on planning the content then go to the next step.

This not only helps you to move through the emotion identified in Step 1, but it also helps to fuel motivation to keep going. Win, win!

🎯 Remember: Whether it’s writing one messy sentence, sending a draft that’s “just okay,” just doing something will help break the paralysis of procrastination.

3. Match Your Tasks to Your Energy (Not Your Ideal Schedule)

You don’t need more discipline, you need more alignment.

Energy management is critical to productivity, especially if you are prone to burnout!

Instead of pushing through when you’re exhausted (which leads to burnout), start noticing your natural energy patterns. Are you more focused in the morning? Do you crash after lunch? Is your creativity highest in the evening? Are there certain tasks (or people) that give you energy or drain your energy?

Use this crucial data to schedule your day and most importantly, listen to your body throughout the day and give it what it needs. Stay hydrated and fuelled (not with sugar and caffeine); move your body; take regular breaks; and eliminate draining distractions like social media. 

Organise your day around your real energy, not your ideal self or an influencer’s schedule. You’ll get more done and feel way less depleted doing it.

💡 Pro tip: Save creative or emotionally heavy tasks for when your energy is highest. Use low-energy times for admin, organising, or rest.

Final Thoughts: You don’t have to hustle to be productive

Procrastination isn’t a flaw, it’s a signal. When you learn to work with your emotions, energy, and nervous system (instead of against them), you unlock a whole new kind of productivity. One that’s compassionate, focused, and sustainable.

If you’re ready to ditch burnout and reclaim your time without self-punishment, I’ve created something just for you...

Burnout-Free Productivity is my free guide and workbook designed for high-achieving women like you who are done with burnout and ready for balance.