Perfectionism in OCD: 3 Tools to Help You Let Go of Doing It 'Just Right'
You’ve double-checked the email five times. You’ve rewritten a simple text message just to make sure it “sounds right.” You can’t relax until everything feels just so. Sound familiar?
If so, you’re not alone—and you’re definitely not broken.
This kind of perfectionism can be more than just a personality trait. For many people, it’s deeply tied to Obsessive-Compulsive Disorder (OCD).
What’s the Link Between Perfectionism and OCD?
At its core, OCD is about anxiety and the compulsive drive to reduce it—often through mental or behavioral rituals. Perfectionism can be one of those rituals. It can show up as:
Obsessions about making mistakes, saying the wrong thing, or not being “good enough”
Compulsions like excessive checking, rewriting, redoing, or mentally reviewing events to make sure everything was perfect
A crushing fear of disappointing others or doing harm by accident (even if that fear seems irrational)
Perfectionism often comes with a harsh internal voice—the one that says, “You should have known better,” or “That wasn’t good enough.” OCD turns up the volume on that voice and makes it feel impossible to move on until things feel “right.”
But here’s the truth: Real peace doesn’t come from doing everything perfectly. It comes from learning how to tolerate imperfection. And that’s a skill you can build.
3 Tools to Loosen Perfectionism’s Grip
1. Set “Good Enough” Boundaries
Perfectionism thrives on moving goalposts. Practice setting a clear limit before you begin a task—like “I’ll spend 20 minutes editing this document,” or “I’ll proofread this email once before sending.” Then hold yourself to it, even if it feels uncomfortable. Growth happens in the discomfort.
2. Practice Imperfection on Purpose
This might sound counterintuitive, but it’s a powerful OCD tool. Try leaving a small typo in a personal note, wearing mismatched socks, or saying “I’m not sure” in a conversation where you’d usually strive to sound polished. These little acts of imperfection can help retrain your brain to tolerate uncertainty and challenge the fear that something bad will happen if you’re not perfect.
3. Name the Fear, Then Redirect
When the pressure to be perfect kicks in, pause and ask yourself: “What am I afraid will happen if I don’t get this exactly right?” Naming the fear gives you distance from it. Then gently redirect your attention to what actually matters in the moment—whether that’s connecting with someone, finishing a task, or simply moving on with your day.
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Perfectionism can feel like a shield, but in reality, it often becomes a cage. The good news? You don’t have to stay stuck. Learning to live with imperfection doesn’t mean lowering your standards—it means loosening the anxiety that holds them in place. And that’s a step toward real freedom.