Just right OCD, also called perfectionism OCD, is a subtype of obsessive-compulsive disorder (OCD) that goes beyond a preference for order. While perfectionists may enjoy their high standards, just right OCD causes distress, trapping individuals in compulsions they feel forced to complete.
There are a lot of misconceptions about what obsessive-compulsive disorder (OCD) actually is. Many people picture excessive handwashing, a fear of germs, or a need to count things over and over. They might assume that OCD is just about wanting things “just right”—whether that’s lining up objects perfectly or trying to arrange life in a way that feels exactly correct.
While OCD comes in many forms, and plenty of them don’t match these stereotypes, there is a type known as “just right” OCD, sometimes called perfectionism OCD. But it’s more complicated than a simple preference for neatness or order. It can be frustrating, overwhelming, and hard to explain to others.
As Dr. Nicholas Farrell, Director of Clinical Development and Programming at NOCD, explains, “It’s harder to identify and more harmful than many people think, but if you think you might be struggling with perfectionism OCD, you are not alone, and your symptoms aren’t ‘just the way it is.’”
If you feel stuck in patterns of needing things to be a certain way, not out of preference but because something feels unbearably off when they aren’t, you’re not alone. This can be a distressing experience, but there are ways to break free from it. Let’s take a closer look at what “just right” OCD actually is, how it affects daily life, and what you can do to find relief.
Perfectionism vs. OCD: is there a difference?
People often use words like ‘Type A’ or ‘perfectionist’ to describe someone who likes things a certain way. But there’s a big difference between having a preference for order and having obsessive-compulsive disorder (OCD). Most importantly, OCD isn’t a personality trait—it’s a mental health condition that causes significant distress.
Perfectionism can be frustrating at times, but for many people, it also feels rewarding. They might push themselves hard and even take pride in their high standards. OCD, on the other hand, doesn’t feel rewarding—it feels tormenting. As Taylor Newendorp, MA, LCPC, and author of The Perfectionism Workbook explains, “They may want to stop but they simply can’t.”
In simple terms, someone can be a perfectionist without having OCD—but when perfectionism takes over to the point of distress, it’s a different story. A perfectionist feels driven to reach an ideal, while someone with OCD feels trapped in the need for perfection, unable to stop even when they want to.
What is just right OCD?
Just right OCD, also called perfectionism OCD, is a subtype of obsessive-compulsive disorder (OCD) that revolves around an overwhelming need for things to feel “just right.” It involves an intense, distressing feeling that something is off unless certain actions are taken to fix it.
People with just right OCD often experience intrusive thoughts related to order, symmetry, or precision, and they engage in compulsive behaviors to relieve the discomfort. This could look like flipping a light switch on and off multiple times, rewriting a sentence until it feels perfect, or adjusting their posture until it feels right. The underlying anxiety isn’t necessarily about an external consequence but about the unbearable feeling that something is incomplete or incorrect.
Dr. Farrell explains, “It’s common for people to see their symptoms of perfectionism OCD as a part of their personality, or ‘just the way it is.’ In reality, these symptoms can demand a tremendous amount of mental energy and cause you to lose hours of your day to compulsions.”
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Just right OCD symptoms
Just right OCD can manifest in different ways, but common symptoms often center around physical sensations, symmetry, or the need for precision in speech, writing, or movement.
- Physical symmetry fixations. A person might feel compelled to make sure their body is perfectly balanced. This could mean trimming their fingernails to be exactly the same length, adjusting their hair until it looks even, or ensuring their makeup is perfectly symmetrical. Some people even fixate on small asymmetries in their body—like the shape of their nostrils—and may engage in compulsions such as controlled breathing or researching cosmetic procedures to “fix” them.
- Evening out sensations – Some people with just right OCD struggle with a strong urge to make things feel balanced. If someone taps their right arm by accident, they might feel the need to touch their left arm in the exact same place to even it out. This can also look like avoiding stepping on cracks in the sidewalk, counting steps, or making sure each foot lands evenly while walking.
- Perfectionism in writing and speech – A person might feel compelled to say or write things in a perfect way. This could mean rereading texts multiple times before sending them, correcting themselves mid-sentence if a word doesn’t feel just right, or even rewriting sentences repeatedly to ensure they are all the same length. Some people fixate on the physical symmetry of words and may keep searching for new ones that look or sound “right.”
The compulsions in just right OCD aren’t about achieving an external goal—they’re about relieving intense internal discomfort. These behaviors can be time-consuming and exhausting, often making people late for commitments or avoiding certain situations altogether to prevent the stress of making things “just right.”
Dr. Farrell emphasizes, “If you suspect your symptoms may be impacting your life, it’s important to talk to a professional with experience and training in OCD to determine if treatment may help.” Let’s get into some of the common obsessions and compulsions that are associated with just right OCD.
Just right (perfectionism) OCD obsessions
Just right OCD can cause an overwhelming urge to fix, adjust, or repeat things—not because of a strong preference, but because not doing so feels unbearable. These obsessions often go beyond simple neatness or order; they create a lingering sense of discomfort that something isn’t aligned, balanced, or “right.”
Here are some examples of thoughts someone with perfectionism OCD might struggle with:
- If I don’t fix this picture frame, something bad will happen.
- The pillows don’t look just right, and I can’t handle that—I must fix them.
- When I do my hair, it has to be perfectly even.
- I need to make sure this text message is phrased just right and gets my message across perfectly. Otherwise, this person will judge me.
- Every time I walk outside, I have to make sure I’m stepping on an even number of sidewalk cracks.
- If someone accidentally touches my left shoulder, I have to touch my right shoulder to make it even. I won’t be able to concentrate until I do.
- When I’m typing, I need to make sure my fingertips on both hands are touching symmetrical keys.
- I can’t concentrate on my assignment until the Word document is properly aligned.
- I’m not sure if I measured out the right amount of coffee beans for my machine, so I need to do it again. I have to make sure it’s perfect.
Common compulsions in just right OCD
When something doesn’t feel “right,” people with just right OCD engage in compulsions to relieve the discomfort. These compulsions aren’t about achieving an external goal—they’re about temporarily easing the anxiety that comes from things feeling incomplete, uneven, or imperfect. While they may seem small in isolation, they can take up hours of a person’s day and significantly impact daily life.
Here are some of the most common compulsions seen in just right OCD:
- Fixing behaviors to make things just right: This is the most common compulsion for this subtype of OCD. “When something appears out of order or incomplete, a person with just right OCD will try to make it right,” shares Dr. Farrell. “This could mean measuring out their coffee as many times as needed until they are sure it’s the perfect amount, or spending hours rewriting a brief email until it is perfect,” he explains. The compulsion to fix things could be ritualized, like needing to turn a light switch on and off five times before leaving each room. It could look like repeatedly putting a shirt on until it feels right. These compulsions can range from quick activities that take a few seconds but can demand hours of a person’s day.
- Avoidance: Because just right OCD can create overwhelming anxiety when things feel incomplete, some people start avoiding situations that trigger their compulsions. If writing by hand takes hours because every letter must be perfectly aligned, they may stop writing altogether. If sending a text takes multiple rereads and edits, they might avoid texting. Over time, avoidance can make life feel smaller and more restricted.
- Reassurance-seeking: Some people with just right OCD turn to friends or family for reassurance, asking things like, “Does this picture frame look straight to you?” or “Does this email sound exactly the way I meant it to?” They might repeatedly check that someone understood what they meant to say, needing confirmation that their words came across just right.
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Just right (perfectionism) OCD treatment
Like all forms of OCD, the most effective treatment for just right OCD is exposure and response prevention (ERP) therapy. Backed by decades of research, ERP is clinically proven to be the best option for OCD treatment, helping people gradually face their fears and break free from compulsions.
In ERP, you’ll work with a specialty-trained therapist to intentionally put yourself in situations that trigger your obsessions—without engaging in compulsions to “fix” or neutralize the discomfort. Over time, this process teaches your brain that you don’t need to act on these urges to feel okay.
“When you continually reach out for compulsions, it only strengthens your need to engage in them,” explains Dr. Farrell. “But, when you prevent yourself from engaging in compulsions, you teach yourself a new way to respond and can experience far less anxiety and frustration over time.”
While the idea of resisting compulsions might feel overwhelming, ERP is done at a pace that feels manageable. A trained OCD specialist will ensure that exposures are tailored to your needs so that you’re challenging your OCD without feeling like you’re jumping in too fast.
What might ERP look like for just right OCD?
ERP exercises for just right OCD are designed to gently challenge the urge to fix, adjust, or repeat behaviors. Your therapist will help guide you through these and never push you to do something you are not ready for. Some examples include:
- If you struggle with symmetry obsessions, you might practice arranging the shoes in your closet imperfectly and resist the urge to line them up.
- If you feel compelled to rewrite texts or emails until they sound just right, you might send a message without rereading it multiple times.
- If you need to step on an even number of sidewalk cracks, you might practice walking in a way that doesn’t meet that pattern—learning to sit with the discomfort without reacting.
Over time, these exposures retrain your brain to tolerate uncertainty and resist compulsions, leading to long-term relief.
Bottom line
Just right OCD can feel exhausting, frustrating, and even isolating. It’s not just about liking things a certain way—it’s about feeling trapped by the need to make things feel right, even when you don’t want to. The good news is that perfectionism OCD is manageable, and you don’t have to stay stuck in these patterns forever.
Exposure and response prevention (ERP) therapy, a specialized form of cognitive behavioral therapy (CBT), is a highly effective approach for treating all types of OCD. With the right support, you can learn to sit with discomfort, resist compulsions, and feel okay with uncertainty. If you recognize any of the symptoms mentioned here, reaching out to a trained OCD specialist can be the first step toward lasting relief. Remember, you’re not alone in this, and you can get better.
Key takeaways
- Just right OCD and perfectionism OCD are the same, but perfectionism alone is not OCD. While some people identify as perfectionists, they typically find their high standards rewarding—whereas OCD causes distress and a sense of being trapped in compulsions.
- Common compulsions include fixing, avoidance, and reassurance-seeking. These behaviors temporarily ease discomfort but ultimately reinforce OCD patterns.
- Exposure and response prevention (ERP) therapy is an effective treatment for OCD. ERP helps people gradually face discomfort without engaging in compulsions, leading to long-term relief.