It may be difficult to understand that ADHD and perfectionism can go together like peanut butter and jelly. However in an article from Psych Central, ADHD With A Side of Perfectionism discusses how ADHD and perfectionism goes together but the combination of the two can also be debilitating. Petersen states in his article, “What makes ADHD and perfectionism a disastrous duo is that perfectionism can exacerbate many negative side effects of ADHD symptoms.”
He lists some common symptoms of ADHD that may include;’
-Takes longer to complete a task
-Procrastination
-Ineffective time management
-Starting projects and not finishing them
-Inability to plan and organize
The symptoms that I mentioned relate to a weak executive function which can also result in deficits of attention, motivation, and self-regulation. But how does perfectionism play into these symptoms to make it more even difficult for people with ADHD to function? Perfectionism can increase procrastination which includes not finishing projects because individuals are discouraged by their own impossibly high standards. Individuals may also get wrapped up in details that lengthen the amount of time it takes to finish tasks. This can cause hyperfocus making it difficult to task switch. If your ADHD perfectionism is robbing you of a peace of mind and success, here are some steps you can follow
Accept: Avoid the path of trying to stop your thoughts and feelings about perfectionism. Trying to stop or change your thoughts will only feed the over-thinking inner voice and give it more power. Learn to accept negative thoughts will always be there yet when you accept this, they dissipate faster.
Creating space: When you hear or feel discomfort about doing something that scares you (think of what this example might be for you), create space by taking a deep breath and counting down from 5, 4, 3, 2 and 1. A deep mindful breathe allows you to avoid reacting on the impulse you are feeling and create that space to choose another response.
Choosing response: The response might be choosing to engage in a behaviour or action that you find uncomfortable. Why is that helpful? Creating a new habit does not happen by changing a habit or think your way out of it, it happens by doing. Persistently and consistently engaging in uncomfortable situations. This is where change occurs. I totally get it, it can be scary. Yet often, the main bit that is scary is the thought of it. Not the action. Afterwards, you will feel a whole lot better and proud that you did it.
Perspective: Ask yourself, what is the worst that can happen? When I look back at this situation in 10 years, how important will it be? Will I even remember it?
Committed action: do one thing today that is going to take you outside of your comfort zone. Even if it feels like the smallest thing. Those small things lead to big change and you becoming the person you want to be. In the context of perfectionism, choose an imperfect thing to do!’Committed action: do one thing today that is going to take you outside of your comfort zone. Even if it feels like the smallest thing. Those small things lead to big change and you becoming the person you want to be. In the context of perfectionism, choose an imperfect thing to do!