ADHD letting go of perfection feels impossible when you’re stuck in the “I’ll start when I catch up” cycle. If you have ADHD, you know this exhaustion intimately: the shame spiral after every crash, the belief that you must be productive 8–10 hours straight to be worthy.

Letting go of perfection with ADHD isn’t about lowering standards — it’s about finally working with your brain instead of against it.

What if letting go of perfection isn’t giving up — it’s actually the doorway to freedom?

In Episode 116 of Learn to Thrive with ADHD, I break down the most powerful ideas from Meditations for Mortals by Oliver Burkeman and show you exactly why ADHD letting go of perfection is a game-changer for adults with ADHD. This isn’t another “try harder” episode. It’s about finally giving your ADHD brain permission to stop striving and start living.

What Is “Meditations for Mortals” and Why Does It Matter for ADHD?

Meditations for Mortals by Oliver Burkeman is designed to be consumed in small, daily chunks over four weeks. At just four hours on Audible, it’s already one of the most ADHD-friendly books out there.

But it’s not just the format that makes it special — it’s the core message.

Burkeman challenges the idea that we have to do everything, fix everything, and have it all together before we’re allowed to enjoy life. For adults with ADHD struggling with perfectionism? That permission alone can be life-changing.

1. ADHD Letting Go of Perfection: The Liberation of Defeat

One of the biggest themes in Meditations for Mortals is what Burkeman calls the liberation of defeat — the idea that realizing you can’t do everything isn’t failure. It’s freedom.

For ADHD brains, this hits especially hard.

So many adults with ADHD are stuck in a cycle of setting impossibly high standards, crashing when we can’t meet them, and then spiraling into shame. Sound familiar?

The message here isn’t “try harder.” It’s stop demanding the impossible from yourself.

And once you loosen that grip on perfection? You can actually start moving again. Letting go of perfection with ADHD means accepting that “good enough” is often more than enough — and that progress matters more than perfection.

2. ADHD Task Initiation: The “Just Do It Once” Method

Starting tasks is one of the biggest struggles for adults with ADHD — and it’s not because we’re lazy. It’s because our brains are wired to wait for the right mood, the perfect plan, or a burst of motivation before beginning.

Burkeman’s solution is beautifully simple: just do the thing once. Not forever. Not perfectly. Just once.

Write three sentences. Send one email. Put away five items. Take one small step.

This reframe is a game changer for ADHD task initiation because it removes all the pressure around starting. And for ADHD brains? Starting is almost always the hardest part — not the task itself.

Letting go of perfection means letting go of the idea that you need to have a complete plan before you begin. You just need one tiny move. Then another. Then another.

3. Living in the Present With ADHD: Stop Waiting to “Catch Up”

One of the sneakiest ADHD traps is the belief that life will only really begin once everything is sorted. Once the inbox is clear. Once you’ve “caught up.” Once you finally have it all together.

But here’s the truth: catching up is a moving target.

If you’re always chasing a future version of peace, you never get to experience peace right now. Letting go of perfection also means letting go of the idea that life has to be sorted before it counts.

I’ll say this gently but clearly: right now counts. Today counts. This version of you counts — even if the laundry’s on the floor and your inbox is chaos.

You don’t have to wait to be “fixed” to start living.

4. The ADHD Energy Window: Why You Don’t Have to Be “On” All Day

Here’s something that might just change everything for you: most humans only have 3–4 hours of truly focused energy per day. Burkeman highlights this, and for ADHD brains, it’s a total reframe.

So many adults with ADHD judge themselves for not being productive 8–10 hours straight. But that’s not how most brains work — and it’s especially not how ADHD brains work.

Instead of fighting this, identify your own peak hours and protect them for your most important tasks. The rest of the day? That’s where your “brain dead activities” come in — tasks that need doing but don’t require serious focus.

This is about working with your natural energy patterns, not against them. Letting go of perfection means accepting that you don’t need to be productive all day to be successful.

5. Starting From Sanity: Peace Is the Starting Point, Not the Finish Line

A lot of ADHD brains live in “I’ll feel calm when everything is handled” mode. But that day never comes — because life keeps adding to the pile, and ADHD adds extra layers on top.

Burkeman flips this completely. He suggests that you start from sanity — meaning peace isn’t something you earn after you finish everything. Peace can be your starting point.

You can choose to feel okay first. Then move forward from there. Even if things aren’t done. Even if you’re still figuring it out.

For adults with ADHD who are constantly chasing calm as a reward? This reframe is everything. Letting go of perfection means choosing peace now — not after everything is done.

6. ADHD and Emotional Boundaries: Letting Others Have Their Feelings

Many adults with ADHD are deeply empathetic — and that’s a beautiful thing. But empathy can easily tip into over-responsibility, especially when it comes to other people’s emotions.

Burkeman reminds us: it’s okay to let people have their own feelings. It’s okay to let someone be disappointed without jumping in to fix it. You can care without taking on everyone else’s experience.

I experienced this firsthand. During a coaching session, my coach pointed out that I’d been so focused on everyone else’s feelings that I’d completely left my own out of the picture.

That boundary isn’t selfish. It’s healthy. It’s freedom.

7. The Power of Small Completions for ADHD Brains

If you have ADHD, you probably know what it feels like to have a thousand tabs open in your brain. Half-finished projects. Loose ends everywhere. And all that unfinished stuff? It quietly drains your energy.

Burkeman talks about the magic of completion — how finishing things, even imperfectly, actually gives you energy instead of taking it away.

The invitation here isn’t to become a perfectly organized person. It’s to define what “done” means for you and let yourself complete small things on purpose.

Because small completions build trust with yourself. They create momentum. They reduce mental clutter. And you deserve credit for every single one.

Why letting go of perfection through small completions works for ADHD: It shifts your focus from “perfect output” to “progress made.” And progress is what builds confidence.

Key Takeaway: ADHD Letting Go of Perfection Is a Practice

You don’t have to read the whole book to benefit from these ideas. Just applying one or two of these principles can shift your entire day.

Try doing one small thing without worrying about perfection. Give yourself permission to focus on just a few deep hours of work. Start from peace instead of chasing it. Let other people have their feelings. Finish one tiny thing so your brain can exhale.

And most importantly — you’re not behind. You’re human. And you’re doing better than you think.

Letting go of perfection isn’t a one-time thing — it’s a practice. And for ADHD brains, it might just be the most freeing practice of all.

Resources

📖 Book Mentioned: Meditations for Mortals by Oliver Burkeman — available on Audible (~4 hours). Designed to be read in small daily bites. Perfect for ADHD brains.

🎧 Listen to Episode 116: Letting Go of Perfection with ADHD

📬 Weekly ADHD Newsletter: Get practical strategies and tips delivered to your inbox → learntothrivewithadhd.com/weekly

📱 Instagram: Daily ADHD strategies and community → @learntothrivewithadhd

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Related Posts:

• ADHD Task Initiation Strategies That Actually Work
• ADHD Energy Management: Working With Your Brain
• How to Set Emotional Boundaries With ADHD
• Small Steps for Big ADHD Progress

This post is for educational purposes and reflects personal experiences. Individual results may vary. Always consult with healthcare professionals for medical advice.

Tags: #ADHD #ADHDSupport #LettingGoPerfection #ADHDMotivation #ADHDStrategies #Neurodiversity #ADHDCoaching #SelfCompassion #ADHDTaskInitiation #ADHDProductivity