Finding Balance: Understanding and Managing “Just Right” OCD

“Just Right” OCD is a subtype of Obsessive-Compulsive Disorder (OCD) characterized by an overwhelming need for things to feel “just right” or perfectly aligned. Unlike other OCD subtypes that focus on fears of harm or contamination, Just Right OCD centers on discomfort or incompleteness. For those of us experiencing this form of OCD, the constant drive to achieve a sense of “rightness” can interfere with daily activities, relationships, and overall well-being.

Common obsessions include:

A need for symmetry or balance in objects or environments.A sense of incompleteness if tasks or routines don’t follow a specific order.Discomfort with uneven numbers, shapes, or arrangements.A vague feeling that something is “off” or incomplete.

Common compulsions include:

Rearranging objects until they feel aligned or balanced.Repeating actions, such as locking a door or flipping a light switch, until it feels “just right.”Restarting tasks, like writing or typing, if they don’t feel perfect.Avoiding activities that could disrupt balance or order.The Emotional Impact of Just Right OCD

The constant pursuit of perfection or balance can be mentally and emotionally exhausting. We may find ourselves spending excessive time on tasks, struggling to complete daily responsibilities, or avoiding activities altogether.

Emotionally, Just Right OCD can lead to:

Frustration: Feeling stuck when tasks take far longer than expected.Anxiety: Worrying about consequences if things aren’t perfectly aligned.Shame or guilt: Believing our compulsions are irrational but feeling unable to stop.Isolation: Avoiding social situations or environments that might disrupt our sense of order.How Can We Manage Just Right OCD?

While managing Just Right OCD may feel daunting, effective strategies and support can help us regain control and find balance in our lives.

1. Exposure and Response Prevention (ERP)

ERP, a highly effective treatment for OCD, involves gradually exposing ourselves to situations that trigger discomfort without engaging in compulsions. For Just Right OCD, this might include intentionally leaving objects slightly out of place or completing tasks without restarting them, even if they feel imperfect.

2. Challenge Cognitive Distortions

Our minds may exaggerate the importance of achieving balance or perfection. Identifying and reframing distorted thoughts, such as “If this isn’t perfect, everything will fall apart,” can help reduce their power.

3. Focus on Function Over Form

Shifting our attention from how something feels to what it accomplishes can help break the cycle. For example, completing a task imperfectly but effectively can reinforce the idea that perfection isn’t necessary.

4. Practice Self-Compassion

It’s important to remind ourselves that imperfection is part of being human. Celebrating progress, no matter how small, helps build resilience and confidence.

Finding Support

Just Right OCD may feel isolating, but we don’t have to face it alone. Therapy with an OCD specialist can provide tools like ERP to address compulsions effectively. Additionally, our Coaching Programs—Core, Premier, and All-In—offer personalized guidance to help us manage Just Right OCD while regaining time, energy, and peace of mind.

Moving Forward with Balance

While Just Right OCD presents unique challenges, recovery is possible. By addressing compulsions with proven strategies, embracing imperfection, and seeking support, we can break free from the obsessive cycle. With persistence and the right tools, we can find balance, reclaim our time, and focus on what truly matters in life.