Procrastination and perfectionism are strongly linked. The more you believe that you can only feel good about yourself base on how well you do in something, the more you believe you have to do it perfectly, and the more you will put it off. The negative effects of procrastination can then make you feel like a failure as a person, and make you feel like you have to work even harder. But these high standards will make you feel even more stressed and put off your work for fear of failure.
You can overcome procrastination by looking at its costs and benefits, using behavioural experiments, thought records, problem-solving and breaking down tasks into manageable chunks.
Making time to balance achievement and rest, and including pleasant events in your life can improve your mood and how you feel about yourself.
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