I have to clean my desk before I can focus....and other ADHD/ADD Perfectionism Myths
Environmental perfectionism can be a major obstacle for individuals with ADHD when it comes to initiating tasks. If you're someone with ADHD who struggles with this type of perfectionism, you may find that you're unable to start a task until your surroundings are completely organized and visually appealing. While it's true that an uncluttered and visually appealing environment can be helpful for productivity, the need for everything to be perfect can hold you back and lead to procrastination.
Environmental perfectionism can manifest in a variety of ways, including the need for certain objects or conditions to be present in order to get started on tasks. Here are a few examples of how environmental perfectionism can get in the way of initiating tasks:
Needing the perfect pen and paper to start journaling: An individual with ADHD who struggles with environmental perfectionism may feel like they can't start journaling unless they have the perfect pen and paper. This can lead to procrastination and an inability to get started on this task.
Needing the room to be perfectly tidy before studying: An individual with ADHD who is struggling with environmental perfectionism may feel like they can't focus on their studies unless their surroundings are completely tidy and organized. This can lead to an inability to get started on studying, as the individual becomes bogged down in trying to create the perfect environment.
Needing to have self care tasks perfect before relaxing: An individual with ADHD who struggles with environmental perfectionism may feel like they can't relax until all of their self care tasks are completed perfectly. This can lead to an inability to relax and enjoy leisure time, as the individual becomes bogged down in trying to create the perfect self care routine.
So, how can you overcome this type of perfectionism and get moving on your tasks? Here are a few strategies:
Recognize that perfection is an unattainable standard: It's important to be kind to yourself and recognize that an environment that is "good enough" is often sufficient for productivity. This can help reduce feelings of overwhelm and increase the likelihood of task initiation.
Practice being imperfect: Practice starting tasks even when things are not ideal. This can help you build self-trust and break free of the habit of over preparing or procrastinating.
Enlist the help of a therapist or coach: A therapist or coach can be a valuable resource in helping you to identify and challenge perfectionistic thought patterns, and in finding strategies for coping with them.
Practice self-compassion: It's important to remember that no one is perfect, and to be kind to yourself when mistakes are made or when your surroundings are not exactly as you would like them to be. This can help reduce feelings of self-criticism and increase the motivation to try again.
