The Perfectionism Emphasis Framework for ADHD and OCD

If your day collapses under the weight of “doing it right,” you are not broken, you are overspending. I talk about how perfectionism can look less like polished results and more like treating every single task as if it deserves your absolute best effort, until your time, attention, and executive function run out. When that happens, important things do not get done, not because you do not care, but because you already spent everything you had. I walk through Dr. Gregory Chasson’s dysfunctional emphasis framework for perfectionism: Emphasis A (110% and truly values-based), Emphasis B (good enough and done), and Emphasis C (not worth your limited resources). The nuance matters. C is not inherently bad when it is chosen intentionally through delegating, outsourcing, or simplifying. The real trap is perfectionism-driven C, where you avoid tasks because A swallowed your day and left nothing behind. Then I connect the dots to the ADHD and OCD overlap. ADHD can make task initiation costly, while OCD can make starting feel dangerous if you might not do it “correctly.” That combo fuels a loop of anxiety, procrastination, and even more pressure to be perfect. We close with a concrete reframe you can use today: stop asking “How perfectly can I do this?” and start asking “How important is this?” If you want more tools for ADHD, OCD, perfectionism, and executive dysfunction, subscribe and support the show, share this with a friend who needs permission to choose B, and leave a review so more listeners can find the show. Send us Fan Mail Support the show 🌟 🌟Support the show and get episodes 5 days earlier 🌟 🌟        https://www.buzzsprout.com/2629683/support↗️ Visit the website: https://www.dopamine-and-doubt.com Follow on Instagram: @Dopamineanddoubtpodcast  https://www.instagram.com/dopamineanddoubt/ Email: [email protected] Love the show? Please leave a review on Apple Podcasts or Spotify-it helps listeners find the show! Resources from episodes: https://linktr.ee/dopamineanddoubt