Good enough is done: a one-minute CBT skill for ADHD
When it has to be perfect. Perfectionism is a thought pattern, not a standard. Deciding what “done” looks like first stops a task from growing forever.
How to do it
- Catch the “it has to be perfect” thought.
- Write what done looks like in one line, and give it a timebox.
- When you hit the line, stop. Done is better than perfect.
That’s the whole skill. It takes about a minute, and you can do it with or without an app.
Where it comes from
Good enough is done is drawn from the Cognitive restructuring: perfectionism part of cognitive behavioural therapy (CBT) programs for adults with ADHD. Those programs teach practical skills in short, repeatable steps; this is the practical core of one of them.
How Nuri offers it
When it has to be perfect, Nuri can offer Good enough is done right in the moment, with the steps on screen and the plan adjusted for you. It’s included with Nuri Pro, alongside all ten skills.
Related skills
- Park the distraction: when something pops into your head mid-task.
- Make it smaller: when you can't start.
See all ten skills, or read about time blindness.
This is an everyday self-help skill, not therapy, and it doesn’t replace care from a professional. If you’re in crisis, call or text 988 in the US, or your local emergency number.