Tame ADHD Perfectionism Infographic
Perfectionism and ADHD may go hand in hand, but there are simple strategies and systems that can help tame your inner persnickety perfectionistic beast. This Tame ADHD Perfectionism in Adults Infographic shares 7 tips to mitigate and attempt to break the hold it has on you.
Manage your perfectionist tendencies with this 7 Tips to Tame ADHD Perfectionism in Adults Infographic.
1. Budget your time
You only have so many hours in the day, so you must use them wisely.
To overcome adult ADHD perfectionism, budget your time. Time constraints will help you – just like deadlines do. Try to constrain your focused time bouts to match the tasks you set out to accomplish. For instance, set 30 minutes to clean the kitchen. Then when 30 minutes have passed, stop, even if it’s not perfect.
2. Stop putting things off
When you procrastinate, the need for perfection becomes stressful.
Your inherent desire for everything to be perfect may cause you to put off getting started. Instead, practice accepting that a completed task is better than doing something perfectly. Chasing perfection is unsustainable, but getting things ‘done’ is better and much less stressful.
3. Focus on the Big Picture
Let go of the little things and focus on the end goal.
Zoom out to try on a Big Picture perspective. ADHD perfectionism, combined with ADHD hyperfocus, means that you’re used to scrutinizing every little detail. Real, specific outcomes with measurable milestones can really help stop you from going too far into the details.
4. Define “enough” on your terms
Combat perfectionistic tendencies by setting some ground rules.
Sometimes perfectionism can drive procrastination causing you to put off easy tasks until you have a perfect solution. Instead of a perfect result, or ‘best case’ scenario, try defining what parameters would qualify for ‘enough‘ or ‘done/acceptable’. Grappling with and setting a good-enough and complete goal actually helps to prevent you from spiraling out of control.
5. Choose Wisely
Focus on what is most important.
To avoid perfectionism with ADHD compromise with yourself. Once you realize that chasing perfectionistic signals is not working, you need to decide which hills you’re willing to die on and what you’re willing to let slide.
6. Explore contributing factors
Get curious about underlying behaviors to better understand yourself.
The terms “perfectionism” and “OCD” are often thrown around lightly. However, ADHD perfectionism may indicate other underlying brain-based conditions. One of these could be Obsessive-Compulsive Personality Disorder (OCD). If you’ve had life-long struggles, you may wish to look deeper than ADHD for causation.
7. Give Yourself Grace
Sometimes, good really is good enough.
Make a concentrated attempt to give yourself some grace and realize that perfection is a mirage. Chasing perfection by setting an unachievable goal or standard is just another way to avoid starting. Try defining good enough before you start.