What Is “Just Right” OCD? How It Is Treated?

Just Right OCD

Ever felt like things need to be exactly a certain way, or else it just doesn’t feel right? This might be more than just a preference for order or symmetry – it could be ‘Just Right’ OCD. Also known as ‘perfectionism’ OCD, it’s a specific type of obsessive-compulsive disorder where you might feel like you have to do things over and over until they feel just perfect.

In our blog, we’re going to explore what ‘Just Right’ OCD is all about. If you find yourself checking things multiple times, rearranging stuff until it feels just right, or even repeating tasks to get that perfect feeling, then this is for you. We’ll dive into what causes it, how it shows up in daily life, and most importantly, how it can be treated. So, let’s get started and see how you can manage those feelings that everything has to be just perfect. Ready to find out more? Let’s go!”

Defining ‘Just Right’ OCD

Defining 'Just Right' OCDSo, what exactly is ‘Just Right’ OCD? It’s a sub-type of obsessive-compulsive disorder where you feel a strong need for things to be perfect or just right. This isn’t about being a perfectionist in the usual sense; it’s more intense and can really get in the way of everyday life.

People with ‘Just Right’ OCD are often driven by an inner discomfort or anxiety that something isn’t quite perfect or as it should be. This leads to repetitive behaviors or mental acts to try and make things feel just right. It’s like having a nagging feeling that won’t go away until everything feels perfectly aligned or in order.

Characteristics and Symptoms

Characteristics and Symptoms

Here are some characteristics and symptoms you might notice:

  • Repetitive Behaviors
    You might find yourself repeating tasks over and over. Maybe you’re rewriting a sentence until it feels right, or you’re rearranging items on your desk constantly.
  • Intense Need for Symmetry and Order
    Things need to be aligned perfectly, or in a specific order, otherwise, it feels uncomfortable or wrong.
  • Checking and Rechecking: This can be checking that doors are locked or appliances are off, not for safety, but to get that sense of ‘rightness’.
  • Ritualistic Behaviors
    Following a specific routine in a rigid way, like stepping on tiles in a certain pattern, or touching objects a specific number of times.
  • Mental Compulsions
    This includes having to count to a certain number or think specific thoughts to neutralize the discomfort.
  • Time-Consuming Rituals
    These behaviors can take up a lot of time, sometimes hours, which can interfere with daily life.

If you or someone you know is showing these signs, it might be ‘Just Right’ OCD. Understanding these characteristics is the first step in recognizing and managing ‘Just Right’ OCD.”

OCD Just Right Obsession And Compulsion 

Here is the list Of common examples of Obsessions Under Just Right OCD:

  • The anxious feeling is when something is not in order just like an item not placed in a particular way.
  • A strong urge to check the task and doubt themselves whether it is done correctly.
  • Having to search for the perfect solution and re-do tasks until it feels right.
  • The feeling of dread or anxiety when something is not symmetrical or lined up exactly as planned.
  • Getting anxious over something that simply did not feel “right”.

To manage their obsession the person in these conditions goes ahead with performing these compulsions which are:

  • Fixing Or Checking: Checking and rechecking tasks until it feels just right. Performing the same task again to make sure it is done perfectly.
  • Avoiding: Avoiding situations that can trigger obsessive thoughts of feeling not being “right”.
  • Seeking Reassurance: Seeking reassurance from others that everything is done correctly. This can lead to difficulty in completing tasks, social isolation, and depression.
  • Touch Or Count: Touching or counting items in a certain way for reassurance that something is completed perfectly.

How ‘Just Right’ OCD Affects Daily Life?

How 'Just Right' OCD Affects Daily LifeLiving with ‘Just Right’ OCD isn’t just about dealing with the need for things to feel perfect; it’s about how this need impacts your everyday life. This form of OCD can touch almost every aspect of your day, from the moment you wake up to when you go to bed.

Let’s take a closer look at how it can affect daily activities:

  • Mornings can become lengthy and stressful.
  • Simple tasks like getting dressed or making breakfast can turn into prolonged rituals, with the need to perform them in a specific, ‘just right’ way.
  • The compulsions and mental acts required by ‘Just Right’ OCD can be very time-consuming and distracting, impacting concentration and efficiency at work or school.
  • Socializing can become challenging if you’re constantly preoccupied with making sure things feel just right. 
  • At home, you might spend hours organizing, cleaning, or arranging things to achieve that sense of rightness, leaving little time for relaxation or family activities.
  • Even hobbies and leisure activities can be affected.
  • What used to be enjoyable can become another area where the need for perfectionism takes over, like needing to read a page repeatedly until it feels just right.
  • The constant struggle to make things feel just right can be mentally exhausting, leading to feelings of anxiety, frustration, and even depression.
  • The stress and anxiety of ‘Just Right’ OCD can also manifest physically, potentially leading to issues like headaches, fatigue, and muscle tension.

Understanding how ‘Just Right’ OCD affects daily life is important. It helps in recognizing the need for help and starting the journey towards effective management

Difference Between Tics And Just Right OCD

While many people confuse the two, there are some key differences between tics and Just Right OCD. Tics involve sudden movements or vocalizations that occur suddenly and unfiltered. On the other hand, OCD of just right is a more obsessive-compulsive disorder that involves intrusive thoughts about whether something is perfect or not. The person suffering from the disorder may feel compelled to check and redo tasks until they feel right. Furthermore, tics do not usually involve any type of rumination as OCD does. Therefore, the treatment approach for each condition can be different.

Treatment For Just Right OCD

Treatment For Just Right OCD

Is Just Right OCD treatable? Absolutely. While it may feel overwhelming, there are effective treatment options available that can help manage the symptoms of Just Right OCD.

Let’s explore these treatments to understand how they can bring relief and restore balance to your life.

Cognitive-Behavioral Therapy (CBT)

CBT is a widely used treatment for OCD, including Just Right OCD. It focuses on changing the thought patterns that lead to obsessive and compulsive behaviors. Through CBT, you can learn strategies to challenge and alter these thoughts, reducing the need for things to feel just right.

Exposure and Response Prevention (ERP)

A specific type of CBT, ERP involves gradually exposing yourself to situations that trigger your OCD, then learning to refrain from performing the compulsive behavior. Over time, this can help lessen the anxiety and need for perfectionism associated with Just Right OCD.


SSRIs (Selective Serotonin Reuptake Inhibitors) are often prescribed to help manage OCD symptoms. These medications can help reduce the intensity of the obsessions and compulsions, making them more manageable.

Mindfulness and Relaxation Techniques

Practices like mindfulness meditation, deep breathing, and yoga can help manage the stress and anxiety that come with Just Right OCD. These techniques can be especially helpful in reducing the urge to perform compulsive behaviors.

Lifestyle Adjustments

Lifestyle AdjustmentsMaking changes in your daily routine, such as

  • incorporating regular exercise,
  • ensuring sufficient sleep,
  • maintaining a balanced diet
  • playing games
  • engaging in creative activities can help distract from intrusive thoughts
  • listen to music or watch a movie as a distraction
  • practice relaxation techniques like yoga, meditation, or deep breathing
  • exercise regularly to help reduce stress levels

Adopting these healthy lifestyle habits can support overall mental health and help manage OCD symptoms.

Support Groups and Peer Support

Connecting with others who are dealing with similar issues can provide comfort, understanding, and practical advice on managing Just Right OCD.

Family Therapy

Sometimes, involving family members in the treatment process can be beneficial. It helps them understand the condition better and learn how they can offer support.

Remember, the journey to managing Just Right OCD is personal and what works for one person might not work for another. It’s important to work with a healthcare professional to find the right treatment plan for you. 


So, this  was everything that you need to know about Just Right OCD. It is important to understand that most of us experience OCD differently and the condition can vary from person to person. Therefore, it is best to discuss your symptoms with a mental health professional if you are struggling with this disorder. Taking proper treatment for Just Right OCD will help you manage the intrusive thoughts, compulsions, and anxiety associated with the condition.

Take care, and don’t forget that you are not alone! OCD is a mental health disorder characterized by obsessions and compulsions. If you have any queries regarding OCD treatment, ERP therapy experienced therapists at OCDMantra can help: Book a trial OCD therapy session