Julie's Blog...
Breaking free from perfectionism isn’t about lowering your standards — it’s about freeing your energy so you can actually use your gifts.
Have you ever found yourself rewriting an email for the fifteenth time or reworking a project endlessly because you never felt it was good enough?
That’s ADHD perfectionism at work — and it’s exhausting.
With ADHD, we often push ourselves to over-deliver, believing that if we just get it right, maybe we’ll finally feel like the confident, capable version of ourselves we know we can be. But what starts as caring deeply can quickly spiral into hours of overthinking, self-doubt, and overwhelm — leaving us drained instead of moving forward.
So stick with me — I’ve got a few tried-and-true strategies to help you stop overthinking, start taking action, and finally feel that proud, capable momentum you’ve been craving.
5 Simple Shifts to Break Free
1. Notice when it’s happening – Perfectionism sneaks up quietly. You might find yourself over-researching, redoing, or hesitating to move forward because it’s not quite “ready.” Catching yourself in that moment is powerful — awareness is where change starts.
2. Talk yourself through it – Ask: Do I want to stay stuck, or do I want to move forward? Then, permit yourself to aim for a B instead of an A+. You’d be amazed at how much our energy lifts when we take the pressure off.
* Here’s a little hack: stick a note somewhere visible that says, “Good Enough = Action,” to keep this top of mind.
3. Define “done” before you start – Decide upfront what “done” actually looks like. Seek help from a friend or colleague who can help you identify what’s really essential. Once you hit that mark, stop. Don’t let endless tweaking steal your time or energy.
4. Set time or energy limits – When you notice yourself spiraling into edits or research, set a 15-minute timer. When it goes off, step away. You can always refine later, but right now, progress is what matters most. Small limits lead to significant results.
5. Shift from perfection to curiosity – Progress grows from curiosity. Try seeing mistakes as feedback, not failure. When you approach things as a chance to learn, everything feels lighter — and more fun.
* Bonus: Practice self-compassion – Perfectionism often shows up because, deep down, we’re longing to feel
good enough. When that self-critical voice appears, meet it with kindness. Try a self-compassion mantra — like
Dr. Kristin Neff's,
“May I be gentle with myself and trust that I’m enough, even when things aren’t perfect.”
Then let your ADHD creativity shine and craft words in your mantra that truly resonate with you — that’s where the real magic happens.
Here’s the truth:
Breaking free from perfectionism isn’t about lowering your standards — it’s about freeing your energy so you can actually use your gifts. Once you start loosening that grip, you’ll find more ease, confidence, and momentum than you thought possible.
What are your thoughts about this topic? I’d love to know. Shoot me an email at julie@jadhdcoach.com.
You got this!
