Highlights
- Some people diagnosed with ADHD may use perfectionism to cope with difficulties in concentrating and time management.
- A fear of making mistakes and falling short of other people’s expectations may drive perfectionistic behaviors.
- The pressure to always be perfect may lead to increased stress, burnout, and anxiety.
- You can address perfectionism by challenging negative thoughts, setting realistic goals, and practicing self-compassion.
Although many people may not automatically link perfectionism with ADHD, it is a common trait among individuals diagnosed with this condition. While perfectionism may arise as a coping mechanism to make up for previous mistakes, it can quickly get out of hand and even contribute to
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What Is Perfectionism?
A perfectionist is someone who has very high personal standards. ADHD is a mental health condition associated with difficulties with impulse control, inattention, and hyperactivity. With ADHD, perfectionism can manifest as a coping mechanism to compensate for challenges related to organization, focus, and completing tasks.
There are
- Self-oriented. Setting unrealistically high personal standards for oneself.
- Other-oriented. Holding other people to unrealistically high standards.
- Socially prescribed. The belief that others expect oneself to always be perfect.
Many adults with
The Link Between ADHD and Perfectionism
Although maladaptive perfectionism
Here are some of the challenges associated with ADHD that feed into perfectionism.
Deficits in Executive Functioning
Some
Hyperfocus
Low Self-Esteem
People with ADHD often have low self-esteem due to previous life experiences and negative social feedback. They also experience an increased fear of failure and criticism from others. They may learn to use perfectionism as a shield to protect themselves from future negative feedback or rejection.
Signs and Symptoms of Perfectionism in People With ADHD
Perfectionistic tendencies can manifest in a variety of ways for someone with ADHD. These can present as specific thought patterns and behaviors, such as:
- Focusing on small details.
- Spending an excessive amount of time on tasks.
- Becoming easily stressed if things don’t go as planned.
- Extreme anxiety or fear over the potential of making mistakes.
- Continuously comparing yourself to other people.
- Having an “all or nothing” mindset.
- Hyperfixation on other people’s perceptions of you.
In addition to negative self-talk and criticism, a person experiencing ADHD perfectionism may struggle with constructive feedback. They may also have trouble accepting compliments and praise from others.
Some people who struggle with perfectionism and have not yet received a formal ADHD diagnosis may wonder if their high expectations and all-or-nothing thinking are indicative of this condition. While experiencing perfectionism does not necessarily mean you also have ADHD, it’s best to see a healthcare professional if you are struggling. You can start with online ADHD care at MEDvidi, where licensed professionals will help you clarify the cause of your symptoms and provide personalized, evidence-based support.
ADHD Test for Adults
Do you think you have attention deficit hyperactivity disorder? Start with a free online test to see if you might need to consult with an ADHD expert.
Note that although this self-test is commonly used during a diagnostic process, it can’t substitute a full assessment by a healthcare professional.
The Benefits and Downsides of Perfectionism
Perfectionism is a personality style that focuses on improvement, often leading to higher-quality work and greater pride. Some
However, there are several downsides, too.
If you’re experiencing suicidal or self-harming thoughts and require immediate assistance, contact a crisis hotline, such as 911, 988 suicide & crisis lifeline (toll-free), or Samaritans (116-123 or via chat).
Strategies for Overcoming Perfectionism
You can use several strategies to manage high expectations, decrease self-criticism, and change your negative thought patterns and behaviors.
Cognitive Strategies
Challenge your negative thoughts. Whenever you experience negative feelings or thoughts, try to decide what the most realistic outcome is for your situation. Other cognitive strategies include:
- Revisiting and redefining your expectations. Be realistic with your expectations. If they are too high, consider changing your mindset.
- Embracing mistakes as learning opportunities. Instead of engaging in self-criticism, be gentle with yourself and try to learn from any mistakes.
In addition, be sure to celebrate the achievements of others. Just as you should work to practice self-compassion, it’s important to also acknowledge the efforts of other people.
Behavioral Strategies
The best way to manage larger tasks is to break them down into smaller parts. If your tasks are too overwhelming, consider spreading your work out over a longer period of time to reduce stress. Other behavioral strategies you can try include:
- Find doable tasks. Avoid fixating on how overwhelming a project is for your imperfect working conditions, and instead, focus on what you can do at the moment.
- Keep a realistic schedule. Like managing your expectations, ensure that your schedule is realistic to avoid burnout.
As you create a more realistic routine, make sure to appreciate the positive attributes of others as well. Recognizing these qualities in other people will help you become better at recognizing them in yourself.
Building Emotional Resilience
Our thoughts influence our actions, which turn into habits. Reframing your mindset and building emotional resilience can help you create healthier habits to overcome ADHD perfectionism.
- Practice self-affirmations. Remind yourself that you are good enough and that your worth is not defined by what you can and cannot do.
- Practice self-acceptance. Try to accept your strengths and limitations for what they are at the moment.
- Use calming tools. Examples of these include gentle stretching and deep belly breathing.
- Try journaling. ADHD brains tend to become easily flooded with emotions. Journaling can help you build emotional resilience by getting your emotions out on paper. This can help you better identify them.
People who struggle with perfectionism often find it difficult to accept constructive feedback. By understanding that there’s always room for improvement and not being overly critical of yourself, you’ll learn how to deal with whatever setbacks come your way.
Executive Function Supports
By using tools and systems to address your ADHD symptoms, you can start to reduce your perfectionist mindset.
- Organization and prioritization. Use apps to help you manage your to-do lists throughout the day.
- Focus. Stay focused by scheduling short breaks in between completing tasks.
- Memory. Set alarms and create reminders on your desktop calendar to keep track of deadlines and important events.
- Time management. Try to plan your schedule around the time of day you are most productive, whether it’s early in the morning, late afternoon, or sometime in between.
Another way to maintain motivation is by celebrating your success with small rewards whenever you meet your goals. By doing so, you’ll begin to accept yourself for who you are while reducing your need for perfectionism.
Seeking Professional Help
Perfectionism is not necessarily “good” or “bad” when dealt with on its own. However, if it is affecting your quality of life, consider seeking out professional support. A professional therapist, for example, can help you identify practical strategies to overcome perfectionism. ADHD support groups can also help connect you with others who are experiencing similar struggles.
By challenging negative thoughts, building emotional resilience, and focusing on self-acceptance, you can learn how to manage your ADHD-related perfectionism. If you think you need professional help, our medical team is here to help; sign up to book your appointment.
FAQs About ADHD and Perfectionism
Is perfectionism a symptom of ADHD?
What's the difference between ADHD perfectionism and OCD?
Do I have ADHD, or am I just a perfectionist?
Can people with ADHD be detail-oriented?
Do people with ADHD have strong morals?
ADHD is sometimes
What is the difference between ADHD paralysis and perfectionism?
ADHD paralysis occurs when an individual experiences sensory overload and becomes overwhelmed by their emotions, the task at hand, or their environment. Perfectionism refers to a state of mind associated with high expectations and a fear of failure or disappointing others.
