Below is an ABC analysis of a problem that plagues many people – Perfectionism and Avoidant Behavior
(A) Adversity: I can’t do this task as well as I would like to do it. I will do it later.
(B) Basic Attitude: I must do the task perfectly well. I cannot bear to do it less than perfectly well.
(C) Consequence: Anxiety and avoidance of the task.
(D) Disputing from a functional point of view:
Is this attitude helping me complete the task and become proficient at it? Answer: No.
What attitude would help me do the task and improve at doing it as I go along? Answer: I want to do it well, but I do not have to do it perfectly. It is uncomfortable to do it, but avoidance is not the answer. I can tolerate the discomfort of getting started. It is worth doing, and I am worth doing it for. I commit to action now!
(F) Functional Behavior: I take action now.
(E) Effective New Philosophy: People are creatures of habit. Perfectionism leads to avoidance. Avoidance leads to more avoidance and stress. Push yourself to do the avoided task imperfectly now, and you will have time later to refine your work well before the deadline. You do not (absolutely) have to do the task perfectly well. You can choose to accept yourself regardless of how well you perform. Free yourself from perfectionism and avoidance. Work inside out.