If you’ve ever felt like something isn’t quite right—like your shirt isn’t sitting perfectly on your shoulders, or a sentence you wrote needs to be rewritten 20 times until it finally “feels” correct—you might be experiencing what’s known as the “just right” feeling in perfectionism OCD.

Perfectionism isn’t just about having high standards or wanting things to be neat and tidy. It can become a compulsion, feeding into OCD patterns that make it impossible to feel at peace. Instead of striving for excellence in a healthy way, perfectionism OCD forces you to chase an impossible standard, creating anxiety, frustration, and exhaustion.

Let’s talk about what the “just right” feeling really is, why perfectionism OCD thrives on it, and how you can start breaking free.

What Is the “Just Right” Feeling?

The “just right” feeling is exactly what it sounds like—a nagging sense that something isn’t quite how it should be. It’s not necessarily about logic or reason; it’s about an internal sensation that refuses to settle until things feel perfect.

For example:

• You rewrite the same email over and over until the wording feels just right.
• You rearrange items on your desk repeatedly, even though they’re already neat.
• You reread a sentence in a book multiple times because it doesn’t “sit well” in your mind.

This feeling-based compulsion is a hallmark of perfectionism OCD. It’s not always about being correct—it’s about avoiding discomfort and uncertainty. And the more you chase that feeling, the stronger the compulsions become.

Why Perfectionism Feeds OCD

Perfectionism OCD is tricky because it disguises itself as a positive trait. Society praises perfectionism, making it seem like an admirable quality. But here’s the problem: perfectionism isn’t about doing your best—it’s about avoiding discomfort at all costs.

When you constantly seek the “just right” feeling, your brain learns that anything less than perfect is unacceptable. That fuels compulsions, reinforcing the belief that you must “fix” things to reduce anxiety. This is the same cycle that fuels OCD—an obsession leads to a compulsion, which provides temporary relief, but ultimately strengthens the obsession.

Over time, perfectionism OCD can take over more areas of your life, making it harder to focus on yourself, enjoy the present, or maintain a positive mindset. Instead of living freely, you become trapped in the exhausting loop of fixing, correcting, and adjusting.

Common Manifestations of Perfectionism as a Compulsion

Compulsive perfectionism can show up in different ways. Here are some common signs of perfectionism OCD:

1. Repeating Tasks Until They Feel “Right”

• Rewriting, retyping, or rereading things over and over.
• Redoing physical actions (like tapping, blinking, or walking in a specific way).

2. Excessive Checking and Correcting

• Rechecking emails, texts, or homework multiple times before sending.
• Going back to make sure doors are locked or appliances are off—even if you just checked.

3. Overanalyzing and Seeking Reassurance

• Asking others for validation that something is correct or perfect.
• Mentally reviewing conversations to make sure you didn’t say something “wrong.”

4. Avoidance Behaviors

• Avoiding projects or tasks because they feel overwhelming.
• Procrastinating because you fear making mistakes.

5. Fixation on Appearance or Order

• Spending excessive time grooming, adjusting clothes, or arranging objects.
• Needing everything to be symmetrical or perfectly aligned.

While these compulsions may offer short-term relief, they ultimately keep you stuck in the cycle of OCD. The more you give in to the need for things to be “just right,” the more power the compulsion gains.

Breaking Free From the “Just Right” Trap

If you’re stuck in the perfectionism OCD cycle, the good news is—you can break free. It’s not about getting rid of anxiety altogether (because that’s not possible). It’s about building tolerance for imperfection and resisting compulsions.

Here’s how to start:

1. Resist the Urge to “Fix”

When something doesn’t feel quite right, sit with the discomfort instead of reacting. If you’re tempted to rewrite a sentence, force yourself to send it as-is. If you want to rearrange your desk, leave it messy. This is called exposure and response prevention (ERP)—the gold standard for OCD treatment.

2. Stop Seeking the “Perfect” Feeling

Remind yourself that perfection is an illusion. There is no magic moment where things will feel 100% right. The more you accept “good enough,” the less power the “just right” feeling has over you.

3. Set Time Limits

If you struggle with overchecking, set a timer. Give yourself five minutes to complete a task, then move on. This helps train your brain to tolerate imperfection and let go of compulsions.

4. Focus on Yourself, Not the Outcome

Perfectionism often makes you focus on the end result. Shift your attention to your growth and progress instead. Instead of asking, “Is this perfect?” ask, “Did I do my best within a reasonable amount of time?”

5. Challenge Your Perfectionistic Thoughts

Perfectionistic thoughts might tell you, “If I don’t check this again, something bad will happen.” Instead of blindly believing them, challenge them. Ask yourself: What’s the worst that could happen? Would I still be okay? More often than not, the answer is yes.

Building Tolerance for Imperfection

The key to overcoming perfectionism OCD is learning to live with imperfection. It won’t be comfortable at first, but discomfort is not danger. The more you expose yourself to imperfection, the easier it gets.

• Let typos stay in your texts.
• Leave a crooked picture frame alone.
• Send an email without rereading it five times.

These small acts of defiance against perfectionism OCD build resilience. Over time, they rewire your brain to realize that imperfection is safe—and that your worth isn’t tied to getting everything just right.

Ready to Take Back Control?

If perfectionism OCD is running the show, it’s time to take back control. My course, The OCD and Anxiety Recovery Blueprint, gives you the tools, strategies, and real-talk guidance you need to break free from compulsions, quiet the noise of relentless thoughts, and finally start living on your terms. No fluff—just a clear, actionable path forward.

You don’t have to do this alone. Let’s start making real progress, right now.

Breaking Free From Perfectionism Starts Now

Perfectionism might feel like control, but in reality, it’s the opposite—it controls you. Perfectionism OCD thrives on the impossible chase for the “just right” feeling, but you don’t have to stay stuck. The more you practice letting go, the stronger you become. And the stronger you become, the more you reclaim your life.

It won’t be easy, but it will be worth it. You’ve got this.

Want more real-talk about OCD, anxiety, and mental health? Tune into my podcast, All The Hard Things, where I dive deeper into these topics and share actionable strategies to help you take back control.

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