Cognitive restructuring
'Cognition' is a word used to denote a thought or belief, and 'restructuring' involves challenging a cognition by looking at the evidence for or against it. The basic idea behind cognitive restructuring is that thoughts themselves are not facts; you need to consider whether the thoughts you are having are true and to consider whether there are any other ways to thinking about a particular situation. At first this can be a real challenge: we often believe what we think and don't question our own thoughts. However, often our thinking is biased, and with perfectionism it can be biased towards thinking too negatively and harshly about yourself.
What areas of my life do I procrastinate in?
The first step towards overcoming procrastination is to identify what areas of your life you procrastinate in, and what exactly you do when you procrastinate.
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Take a look at the following example.
Areas of perfectionism
Task
Procrastination
Is this procrastination a problem?
Academic performance
Writing an assignment.
Make a coffee.
Clean study desk
Re-write notes from class.
Read articles not directly related to topic.
Intimate relationships
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Finding a romantic partner.
Reject dates from potential partners who do not meet your ideal standard.
Put off asking for a potential partner for a date.
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In what areas of my life do I need to overcome procrastination?
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Perfectionistic Predictions
Each of these procrastination behaviours are supported by a belief or prediction about what would happen if the task was completed. Often, these predictions stem from perfectionism or the inner critic.
Areas of perfectionism
Procrastination behaviours
Perfectionistic prediction
How procrastination increases belief in prediction
Academic performance
Make a coffee.
Clean study desk.
Re-write notes from class.
Read articles not directly related to topic.
I will not be able to write a high quality report.
The more time I spend procrastinating, the less time I'll have to complete my work, which will impact the quality of my writing, and reinforce my prediction I cannot write a high quality report.
Intimate relationships
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Reject dates from potential partners who do not meet your ideal standard.
Put off asking for a potential partner for a date.
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I will know when I meet the perfect person for me. Trying to date anyone who is not a perfect match means I am settling.
Putting off dates and waiting for someone who meets my standards means I am less likely to go on dates and realise that dating someone who is less than perfect can make me happy.
In the following exercise, try to identify how your procrastination is maintained by your perfectionistic beliefs and predictions.