ADHD Perfectionism Is Keeping You Stuck (Try This Instead)

If you’re waiting until you can do something perfectly… your ADHD brain may keep you stuck forever. Why do ADHD brains make everything harder than it needs to be? In this episode of the I Have ADHD Podcast, Kristen Carder talks about a powerful mindset shift for adults with ADHD: taking the path of least resistance. Many ADHDers believe there is a “right way” to do everything — the perfect way. But that perfectionism often leads to procrastination, overwhelm, and tasks never getting done. In this episode, you’ll learn: • Why ADHD perfectionism keeps you stuck • The cognitive distortion many adults with ADHD struggle with • Why 10% effort is better than 0% effort • How black-and-white thinking sabotages productivity • A practical way to build momentum when you feel overwhelmed Kristen shares personal stories from finishing her book manuscript and explains how lowering the bar strategically can help ADHD brains finally get moving. If you struggle with procrastination, perfectionism, or feeling stuck, this episode will change how you approach your goals. 🎧 Subscribe for more ADHD strategies, coaching insights, and real talk about living with ADHD. 📘 Free Resource: 10 Things I Wish My Doctor Told Me About ADHD https://ihaveadhd.com/ten-things 💛 Learn more about Focused (Kristen’s ADHD coaching membership): https://ihaveadhd.com/focused Chapters: 00:00 Intro & Book Manuscript Update 03:20 Why Big Goals Feel So Hard with ADHD 06:15 Free Resource: 10 Things I Wish My Doctor Told Me About ADHD 07:30 The ADHD Trap: There’s a “Right Way” to Do Everything 10:40 The Email Example (Why Simple Tasks Take Days) 12:30 The Path of Least Resistance Explained 15:00 ADHD Perfectionism & Cognitive Distortions 18:30 Black-and-White Thinking with ADHD 20:30 Why ADHD Brains Avoid Starting Tasks 22:45 The Cost of Waiting for Perfect Conditions 24:40 How to Shift Out of Perfectionism 27:00 Why 67% Is Better Than 0% 30:20 The Steam Train Momentum Example 33:30 Talking Back to Your Inner Critic 36:30 Breaking the ADHD Start-Stop Cycle 38:30 A Personal Example from the Podcast 41:30 Why 25% Effort Can Still Be a Win 44:00 Taking the Path of Least Resistance in Real Life 46:30 Final Encouragement: Progress Over Perfection Also check out: -Kristen's Website | https://ihaveadhd.com/home -Kristen's Instagram |   / i.have.adhd.podcast   -ADHD Symptoms | https://ihaveadhd.com/adhdsymptoms -Get the FREE Perfectionism Course | https://ihaveadhd.com/perfectionism -Subscribe to the I Have ADHD Podcast on Apple Podcasts or Spotify | https://ihaveadhd.com/podcasts -Get coached by Kristen in FOCUSED | https://ihaveadhd.com/focusedcoaching #adhd #executivefunctions #ihaveadhdpodcast #kristencarder