Why My ADHD Brain Finally Befriended the "Good Enough" Rule (and Yours Can Too)

The "good enough" rule, in an ADHD context, is a powerful strategy for overcoming perfectionism and task paralysis by reframing expectations from flawless to functional. It involves intentionally lowering standards to complete tasks, thereby reducing the mental friction often associated with executive dysfunction and fostering a sense of accomplishment that encourages future action without succumbing to the all-or-nothing trap.

Ever stare at a blank document, or a pile of laundry, or even just the thought of making a phone call, and feel this invisible, crushing weight? Like, it's not just the task itself, but the idea of doing it perfectly, or even just well, that stops you cold? Yeah, that’s been my life for… well, pretty much as long as I can remember. For a long time, I thought this intense pressure to do things perfectly was just part of my personality, a quirky flaw. Turns out, it's a pretty common pitfall for brains like ours, and it can be a real productivity killer.

Why Does Perfectionism Feel So Sticky for ADHD Brains?

Perfectionism often feels sticky for ADHD brains because it's a complex interplay of high internal standards, fear of failure, and the executive dysfunction that makes initiating and sustaining effort difficult. We might hold ourselves to impossibly high benchmarks, either to compensate for past perceived "failures" or because our intense focus, when it kicks in, can make us believe we should be able to achieve flawlessness.

It’s like our brains are constantly running a background program that says, "If it's not perfect, don't even bother." This isn't usually a conscious choice; it's more of a deeply ingrained response. For me, it often stems from a lifetime of feeling like I should be able to do things easily, like others seem to. When I inevitably hit a snag, or my focus wanders, or I realize I’ve missed a tiny detail, that internal critic screams, "See? You messed up again. Why even try?" This can lead to a vicious cycle: the fear of not doing it perfectly leads to procrastination, which then leads to more pressure, and the task never gets done. The irony is, the pursuit of perfection often results in nothing being completed, which is decidedly imperfect.

How Can "Good Enough" Actually Help Me Get Things Done?

Embracing "good enough" helps you get things done by lowering the barrier to entry for tasks, reducing mental overwhelm, and providing small, consistent wins that build momentum. Instead of aiming for an unattainable ideal, you aim for functionality, which makes starting much less intimidating.

Think of it this way: our brains crave dopamine, right? And completing a task, even a small one, gives us a little hit. When we set the bar for "done" at "perfect," we rarely get those hits because we rarely reach that impossible standard. But when we aim for "good enough," we suddenly open the floodgates for those mini-dopamine rewards. I remember this one time, about three years ago, when I was completely overwhelmed by my taxes. Every fiber of my being wanted to make sure everything was spotless, every receipt categorized perfectly, every number double-checked five times. I spent weeks just thinking about it, paralyzed. Eventually, the deadline loomed, and my partner gently suggested, "Just get it submitted. If there's a small error, we can amend it later. Done is better than perfect." It was like a lightbulb went off. I spent a frantic two days just getting the basic numbers in, hitting submit, and honestly, the relief was immense. It wasn't perfect, but it was done. And guess what? No audits, no problems. It was truly good enough. That experience fundamentally shifted how I approached other daunting tasks.

What Does "Good Enough" Look Like in Real Life?

In real life, "good enough" looks like prioritizing completion over flawless execution, accepting minor imperfections, and focusing on the core objective of a task rather than every potential detail. It's about letting go of the internal editor that demands everything be polished to a shine before it's even functional.

For example, "good enough" might mean:

• Emailing a reply that's clear and addresses the core question, rather than agonizing over every word choice and punctuation mark.
• Washing the dishes you need for dinner tonight, instead of waiting until the entire sink is sparkling clean.
• Writing a first draft of a blog post (like this one!) that gets the ideas down, even if it's messy and needs a lot of editing later, rather than spending hours trying to craft perfect sentences from the start.
• Putting away clothes roughly in drawers, instead of perfectly folded and color-coded.
• Making a simple, nutritious meal, rather than attempting a gourmet recipe that requires multiple steps and ingredients you don't have.

It's not about being sloppy or lazy; it's about making a strategic choice to move forward. It’s about recognizing that sometimes, 80% effort yields 100% of the necessary outcome, and the extra 20% effort for that final 1% of perfection isn't worth the emotional or temporal cost. Sometimes, I still struggle with this. Just last week, I caught myself spending 20 minutes trying to perfectly align icons on a presentation slide. My inner voice was saying, "No one will notice," but the other voice, the perfectionist, was screaming, "But you will!" It took a conscious effort to just stop, say "good enough," and move on to writing the content, which was far more important. It’s a muscle you have to keep exercising.

Frequently Asked Questions

Q: Isn't "good enough" just an excuse for being lazy or doing shoddy work?

A: Not at all. "Good enough" is a conscious strategy to overcome executive dysfunction and perfectionism. It's about prioritizing completion and progress over an unattainable ideal, especially when the alternative is paralysis and inaction. The goal isn't shoddy work, but functional work that moves you forward.

Q: How do I know where to draw the line between "good enough" and genuinely needing to do more?

A: This is where self-awareness comes in. Ask yourself: "What is the true objective of this task?" and "What are the real-world consequences if this isn't absolutely perfect?" If the consequences of a minor imperfection are negligible, then "good enough" is likely appropriate. If it's something truly critical (like medical records or a financial report), then a higher standard is warranted, but even then, breaking it into "good enough" smaller chunks can help.

Q: What if I feel guilty or like I'm letting myself down by not aiming for perfection?

A: That guilt is a common feeling, especially if you've internalized perfectionist tendencies for a long time. Remind yourself that you're not letting yourself down; you're empowering yourself to actually finish things. Celebrate the completion, no matter how "imperfect" it feels, and observe the positive impact on your mental load and productivity. Over time, that feeling of accomplishment will start to outweigh the guilt.

TL;DR

✅ "Good enough" is a powerful ADHD strategy to combat perfectionism and task paralysis, focusing on completion over flawlessness.

🧠 It frees your brain from the pressure of perfection, allowing you to get dopamine hits from finishing tasks and build momentum.

📌 Practice identifying the true objective of tasks and consciously lowering your standards to "functional" to move forward.

As someone who has navigated the complexities of ADHD for over two decades and dedicated the last five years to understanding and supporting the neurodivergent community, I've learned that sometimes the most effective strategies are the ones that challenge conventional wisdom. The "good enough" rule isn't about laziness; it's about self-compassion and strategic efficiency for brains that often operate differently.

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