Perfectionism vs Adult ADHD
Perfectionism and ADHD can manifest in similar ways including distractibility, burnout, poor focus and procrastination.
Perfectionism is characterised by striving for flawlessness, setting excessively high-performance standards and being overly critical of oneself[1]. Research also suggests that perfectionists define excellence on other people’s terms which can lead to chronic stress, a sense of never being good enough, burnout and anxiety.[2]
The symptomology of perfectionism includes:
Fear of not meeting high standards which can lead to procrastination in addressing tasks.
Fear of failure
Spending excessive time on tasks and projects to avoid mistakes.
Excessive checking, excessive organising, excessive list making
Unhelpful Thinking - All or nothing thinking – viewing situations as Black or White with no margin for error; Shoulding and Musting – putting unreasonable demands on self and others; Catastrophising – blowing things out of proportion; Jumping to conclusions – assuming we know what others are thinking (mind reading), or when we make predictions around what is going to happen in the future (predictive thinking).
Adult ADHD is characterised :
as a neurodevelopmental disorder characterised by persistent inattention, hyperactivity and/or impulsivity.
by inattentive or hyperactive-impulse symptoms that were also present prior to the age of 12 yrs.
by inattentive or hyperactive-impulse symptoms that are also present in two or more settings e.g., home, work.
by clear evidence that the symptoms interfere with or reduce the quality of, social, academic, or occupational functioning.
Why Perfectionism and Adult ADHD Could be Mistaken
Procrastination
The overlap in symptoms such as procrastination, difficulties in task management and emotional dysregulation can confuse the distinction between perfectionism and Adult ADHD.
Procrastination is seen in both perfectionists and individuals with ADHD. However, perfectionists procrastinate out of fear of not meeting high standards whereas, individuals with ADHD procrastinate due to difficulties in initiating and sustaining focus.
Perfectionism
Individuals may exhibit both perfectionistic tendencies and ADHD symptomology. For example, individuals with ADHD may adopt perfectionistic behaviours as a way to compensate for their difficulties with attention and organisation.
There are two types of perfectionism common to individuals with ADHD according to a study conducted in 2017 by Ramsay:
Back End Perfectionism – here the individual has high, rigid standards for details, quality and/or performance which can lead to procrastination paralysis. In the case of work, for example, this may result in missed deadlines. If an extension of time is given the difficulties may actually increase as a result of faulty thinking e.g., the task must now reach an ever higher standard due to the extension in time.
This perfectionistic individual needs to learn to create realistically achievable goals, set appropriate time limits for task completion as well as build in an effective incentivisation that will assist with controlling and/or managing the perfectionism.
Front End Perfectionism – here the mindset is one of rigid standards or preconditions that are required to be met so that the individual can commence the endeavour or task (e.g. “if the circumstances are correct, then I can commence the task) in conjunction with a self-distrusting conditional belief (e.g., “If the circumstances are not correct, then I cannot commence the task”). This can often present as for example, I’m not in the mood; My start was delayed; I’m too exhausted.[3]
Ramsay suggests that this type of ADHD perfectionism can create overgeneralisation resulting in irrational escape and avoidance thinking often referred to as an “insufficiency mindset” e.g. “I know I can do this…but I do not trust that I can make myself do this right now”[4]; and it is this thinking which prompts escape and procrastination.
Ramsay notes that both types of perfectionism can be seen as a way of dealing with anticipated emotional discomfort. Where front-end perfectionism applies, the discomfort can be reduced if someone is at their best, which Ramsey notes will rarely be the case for anyone. Those ascribing to back-end-perfectionism often experience discomfort around what is viewed as a difficult to achieve outcome.
Attention to Detail
Attention to detail can also be a point of confusion between perfectionists and those with adult ADHD. Perfectionists tend to be meticulous and detail oriented so as to avoid mistakes. However, individuals with ADHD may experience difficulty sustaining attention due to distractibility. Both give the appearance of being inattentive.
Performance Anxiety
Performance anxiety is another shared symptom between perfectionists and those with adult ADHD. Perfectionists experience performance anxiety due to fear of failure whilst individuals with ADHD may experience difficulties in managing tasks and responsibilities. Executive functioning difficulties such as organising and prioritising tasks can be present in both perfectionists and those with ADHD but the underlying causes are different.
Why Someone with Perfectionism May Think They Have ADHD.
It is the overlapping symptoms of concentration difficulty, procrastination and feeling overwhelmed that might make a perfectionist think they have ADHD.
Perfectionists procrastinate or avoid due to fear of not meeting high standards whilst ADHD individuals procrastinate due to difficulties with focus and attention.
High self-criticism and dissatisfaction with performance perfectionists can lead them to believe they are struggling with ADHD when they can’t meet their standards efficiently. Adam Grant suggests that an antidote to perfectionism is to identify an objective that is challenging as well as precise. This tends to focus attention on what’s important and signals when enough is enough.[5]
Strategies That May Help
Where a formal diagnosis has been made and ADHD is operating, then the following strategies may be helpful:
Consider ADHD medication options.
Consider working with an ADHD coach.
Practice Mindfulness and Self-compassion - these help manage anxiety and create a more balanced view of what constitutes success and failure. “Compassion is the daily practice of recognising and accepting our shared humanity so that we treat ourselves and others with loving kindness, and we take action in the face of suffering.”[6]
Kristen Neff believes self-compassion has three core elements:
“Self-kindness vs self-judgement – self-compassion entails being warm and understanding to ourselves when we suffer, fail or feel inadequate, rather than ignoring our pain or flagellating ourselves with self-criticism. Self-compassionate people recognise that being imperfect, failing, and experiencing life difficulties [are] inevitable, so they tend to be gentle with themselves when confronted with painful experiences rather than getting angry when life falls short of set ideals.
Common humanity vs isolation – self-compassion involves recognising that suffering and personal inadequacy [are] part of the shared human experience – something we all go through rather than being something that happens to me alone.
Mindfulness vs over-identification – Mindfulness is a non-judgmental, receptive mind state in which one observes thoughts and feelings as they are, without trying to supress or deny them. We cannot ignore our pain and feel compassion for it at the same time. At the same time, mindfulness requires that we not be ‘over-identified’ with the thoughts and feelings so that we are caught up and swept away by negative reactivity.”[7]
4. Nourish a Growth Mindset – Dweck defines a growth mindset as a belief that your basic qualities are things that you can cultivate through your efforts. It is the belief that everyone can grow through application and experience. Dweck notes that the “passion for stretching yourself and sticking to it, even (or especially) when it’s not going well, is the hallmark of the growth mindset[8].”As is eschewing flawlessness and ascribing to “learning something over time: confronting challenge and making progress.”[9]
5. CBT – This is helpful to:
challenge/reframe perfectionistic thinking (e.g., in the case of front-end perfectionism, the individual might seek to reframe that they do have the focus and energy to initiate/focus on a task for a discrete period of time. In the case of discomfort, the reframe might be that people do not always tend to be in the mood for work but when we face the task and commence with the first small step we reduce that sense of discomfort),
develop healthier coping strategies, and
reduce self-criticism.
For example, test the accuracy of the perfectionistic beliefs by behaving differently – choose a specific goal or behaviour to change, break the goal into small steps by changing what you do, when you do it, where you do it and for how long you do it. Complete each step one at a time beginning with the least difficult and working towards the more difficult. Do a step frequently and repeatedly to make sure you are comfortable with it before you move on.
6. Adopt Organisation and Time Management Strategies:
When we procrastinate, we can encounter time slippage. Let go of the idea that things or conditions need to be perfect before taking action. Most adults with ADHD appear to thrive with structure and routine. The following are some strategies to help with organisation and time management:
Write things down. There are pros and cons for utilising technology over manually writing something down. Although digital technology is convenient it might not be the most beneficial type of tool when trying to create better time management. This is because the act of actually writing something down, crystalises thinking and leads to enhanced memory consolidation and knowledge recollection. However, when it comes to being organised and managing your time more effectively, you need to find the tool and/or system that is right for you.
Use Tools Like:
Planners/schedules – These are visual aids. Consider if you want to keep your professional and personal schedules separate.
Consider how you want to block off time e.g., 15 minute intervals versus segmenting your day e.g., time you start work to mid-morning break, post mid-morning break to lunch, post lunch to mid-afternoon break, post mid-afternoon break to leaving work.
Adults with ADHD can be poor estimators of how long an actual task may take. Prior to creating any schedule, it is important to consider tracking for a week or two what you did immediately after doing it. This will assist with greater accuracy in assigning time to tasks. If in doubt, consider over estimating time. You can always adjust when you have a better understanding.
Keep the planner/schedule visible if possible. Consistently use and stick to the order and timing within the schedule as much as possible to create routine and structure. This predictability can reduce stress and can help to keep you task focused.
To-Do-Lists – If you are using these, keep them visible and, keep the task list short so that the To-Do-List isn’t overwhelming e.g., 3 – 5 critical tasks per day. Check off the items completed as you go. Build in breaks and buffer periods between tasks to account for unexpected delays. Consider building in end of day rewards.
Apps – these can be helpful if used correctly and don’t lead to distraction. They are easily accessible, can also allow you to build in alarms but they can also be overstimulating or confusing to some adults with ADHD.
Reminders – Build in reminders. this will help to ensure tasks are not forgotten. It allows one to keep deadlines in mind and can motivate actions and help in meeting goals.
Leverage Organisational Strategies e.g., use colour coded systems as a way of reducing time spent searching for items or as a way to prioritise tasks e.g., red for urgent, blue for longer range tasks. It’s recommended that you use no more than 4 – 7 colours so as to avoid confusion.[10]
Set Time limits and Use Timers - Timers can subdivide task work e.g., Work for thirty minutes followed by a 10 min break might allow the individual with ADHD to recuperate and be ready to work for the next 30 minutes. It is up to the individual to set their time limit. This is also known as the Pomodoro Technique.
Be Realistic with goal setting to reduce pressure to meet excessively high standards.
Break Down Tasks – The individual with ADHD needs to set themselves up for success and not overwhelm and thus procrastination. They way to do this is to break down tasks and/or large goals into smaller, realistically achievable objectives and set appropriate deadlines for completion. Start with small time segments and as the self-efficacy increases gently build it up.
Remain Flexible – adaptability is key. There will be things that come up that can derail a schedule. It is also important to remember that notwithstanding your best efforts to manage your ADHD symptomology, you may still have the occasional bad day where you may be unable to complete your set tasks. Don’t beat yourself up. Instead, regroup and resume tackling your Things-to-Do list.
Avoid Overcommitment – when taking on something new, consider what you need to complete and what you could let go.
Utilise Memory Prosthetics e.g., place keys, phone sunglasses in the same bowl or drawer making location and retrieval easy.
Practice Mindfulness – deep breathing exercises and being present allows one to better manage one’s thoughts and improve attention and memory.
Declutter Regularly – this can significantly simplify your spaces, reduce your stress levels, decrease distractions and improve your focus.
Boredom – recognise that you might at some point become bored with the system that once worked so well for you. This doesn’t mean the system or tools weren’t correct. It simply means that although the system and/or tools worked for a certain period (and may work again at a subsequent time) they don’t currently and thus you may need to find a new system and/or tool.
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References
[1] Scott S Shapiro M.D (2024) Is perfectionism or ADHD Causing Your Paralysis? Psychology Today
[2] Grant, A. (2025). Hidden Potential. W H Allen an imprint of Ebury Publishing (Penguin Random House)
[3] Ramsey, R. Ph.D. (2020) Adult ADHD, Perfectionism, and Procrastination. Psychology Today
[4] Levrini A Ph D (2023) Succeeding with Adult ADHD. APA Life Tools pg 86-87
[5] Grant, A. (2025). Pg 73.
[6] Brown, B (2021).Atlas of the Heart. Vermillion. London
[7] Ibid pp 138-139
[8] Dweck, C (2006) Mindset. Robinson pg7. See also Ramsey, R. Ph.D. (2020) Adult ADHD, Perfectionism, and Procrastination. Psychology Today
[9] Ibid pg 24
[10] Levrini A Ph D (2023) pg 109