Progress Over Perfection: Moving Forward When Perfectionism Holds You Back

by Dr. Liz, March 29, 2025

The quote “perfection is the enemy of progress” is commonly attributed to Winston Churchill. Regardless of who said it, continually striving for unattainable perfection can be counterproductive and hinder actual progress.

Perfectionism and ADHD

notebook reading progress not perfection According to the American Psychological Association, perfectionism is “the tendency to demand of others or of oneself an extremely high or even flawless level of performance, in excess of what is required by the situation”.
We all want to do well. But for ADHD brains, “doing well” can sometimes spiral into an all-or-nothing mindset—either we do it perfectly, or we don’t do it at all. This can lead to procrastination, overwhelm, and even avoiding tasks completely because they feel impossible to start or finish. Other ways that perfectionism can manifest include:

Not feeling “good enough”
Negative self-talk
Fear or reluctance to ask for help
Sensitivity to feedback
Easily discouraged due to incomplete or imperfect results
Low self-esteem

Perfectionism isn’t just about wanting things to be just right, t’s about the fear of failure, the pressure to meet unrealistic expectations, and the struggle to even begin when something feels daunting. But here’s the truth: progress beats perfection every time. Research shows that focusing on making steady improvements is more effective. Learning to embrace good enough and take small, consistent steps forward is the key to success.

Breaking Free from Perfection

Here are three things you can try to combat perfectionism and start making real progress:

1. Set "Minimum Viable Goals" (MVG)

notebook paper with the word goals wriien on it in blue pen One of the biggest challenges for an ADHD brain is thinking that everything has to be done at once—and done flawlessly. Instead of aiming for perfection, try setting minimum viable goals - the simplest version of what you need to do to move forward. For example, instead of thinking “I need to write the perfect 10-page research paper in one sitting,” tell yourself “I’ll start by writing one messy paragraph.”

Remember the “Progress Principle” - break down large projects into the smallest possible tasks you know you can be successful at. Small wins increase motivation and lead to more progress. Breaking tasks into small, achievable steps makes them feel doable, which reduces procrastination and overwhelm. Give yourself permission to do just enough to keep moving forward. You can always refine later.

2. Use the “80% Rule”

man at computer holding hands up in the air Achieving perfection isn’t always necessary or even attainable. But aiming for 80% can help you get started and move forward. When your ADHD brain gets stuck in perfectionism, remind yourself: 80% done is better than 0% done. The goal is to complete something, not perfect it. If you wait for perfect, you might never finish (or even get started). But if you aim for 80% “good enough”, you’ll actually make progress—and usually, that’s all you need to get into a flow. Set a timer for 25 minutes and tell yourself, "I just need to get this to 80%—no more, no less." If you feel the urge to over-edit or rework something repeatedly, stop and ask: "Is this good enough to move forward?" Remember: Done is better than perfect.

3. Redefine Success as “Showing Up”

post it reading i cant do it with scissors cutting off the letter t in cant

ADHD brains often tie success to outcomes instead of effort—which makes it easy to feel like a failure if things don’t turn out perfectly. Instead, try shifting your mindset to focus on showing up rather than achieving a flawless result.

Success doesn’t mean always getting it right. Success means trying, even when it’s hard; taking small steps, even when progress feels slow; and letting go of impossible standards and giving yourself some grace.

Celebrate effort, not just outcomes. If you work on your task for 10 minutes instead of avoiding it? That’s a win. If you turn in an assignment that’s not perfect but done? That’s success. If you take action instead of staying stuck? That’s real progress.

Final Thoughts: Keep Moving Forward

Your work, your goals, and your journey don’t have to be perfect to be worth it. Progress happens when you start messy, keep going, and trust that good enough is truly good enough.

If this article resonated with you, let’s stay connected! Follow me on Instagram where I share tips, strategies, and inspiration for people with ADHD and Executive Function challenges. Work with your brain instead of against it!