When "Almost Right" Feels Completely Wrong: Understanding "Just Right" OCD

Are you the person who can't leave the house until your shoelaces feel exactly right? Or maybe you rewrite text messages 17 times because somehow the words just don't "sound" right in your head? Perhaps you find yourself touching doorknobs repeatedly, not because you're afraid of germs, but because the first nine touches just didn't give you that elusive "perfect" feeling?

If any of this sounds painfully familiar, you might be dealing with what's known as "Just Right" OCD (or sometimes called "perfectionism OCD"). And no, despite what your well-meaning but clueless friends might say, you're not "just being picky" or "detail-oriented."

What Is "Just Right" OCD, Actually?

“Just Right” OCD isn't about enjoying neatness or having high standards. It's about feeling deeply, viscerally wrong when things aren't exactly the way your brain demands they should be. Clinically, “Just Right” OCD is considered an error-detection dysfunction—your brain’s ‘not-right’ alarm misfires, triggering compulsions even when there’s no real threat. The result? Intense distress and ritualized behaviors aimed at silencing that internal alarm.

The key difference between being a perfectionist and having "Just Right" OCD is this: perfectionists generally enjoy their high standards and feel satisfied when they meet them. People with "Just Right" OCD feel trapped by their need for things to be "just right" and experience significant distress when things feel off.

Here's what makes it unique from other OCD subtypes:

• Instead of fearing something bad will happen (like contamination or harm), you feel an overwhelming sense that something is incomplete or not quite right
• The distress feels more like tension or discomfort rather than fear or anxiety
• The urge to fix, repeat, or adjust things feels impossible to resist
• The relief after performing compulsions is often temporary and unsatisfying

When "Not Quite Right" Takes Over Your Life

Let's get real about what "Just Right" OCD actually looks like in daily life. If you're nodding along to these examples, know that you're definitely not alone:

Symmetry and Ordering Compulsions

• Spending 20 minutes arranging your desk because something feels "off" (but you can't even articulate what)
• Applying and reapplying lip balm because it doesn't feel "even" on both lips
• Adjusting picture frames repeatedly because they look "wrong" even when they're perfectly straight
• Needing to type with the exact same pressure on each key
• Walking through doorways multiple times until it feels "right"

Repeating and Counting Rituals

• Rereading the same paragraph seven times because it didn't "register" correctly
• Tapping each finger an equal number of times
• Feeling compelled to end tasks on specific "good" numbers
• Rewriting entire texts or emails because one word feels wrong
• Turning light switches on and off until it feels "complete"

Sensory "Not Just Right" Experiences

• Feeling intensely bothered by how your clothes feel against your skin
• Being unable to focus because someone's voice sounds "off"
• Needing to touch objects with both hands to make things feel "even"
• Getting stuck in the shower because you need to rinse "correctly"
• Being unable to sit still in a chair because it doesn't feel "right"

The worst part? You know these behaviors are excessive. You know retyping that text message eight times is ridiculous. But the discomfort of not doing it feels unbearable.

The OCD Brain: Why "Just Right" Never Feels Right

Let's talk brain science for a hot minute (don't worry, I'll keep it simple).

Your brain has an error detection system designed to alert you when something's wrong. In "Just Right" OCD, this system is basically on steroids. It's like having a super-sensitive smoke detector that goes off when someone lights a candle three houses down.

When your brain sends these false "something's not right" signals, you feel compelled to fix whatever feels wrong. But here's the kicker – performing these compulsions actually reinforces the brain's faulty alarm system. Each time you fix, adjust, or repeat something to make it feel "right," you're essentially telling your brain, "Good job on that alarm! Keep those false warnings coming!"

It's a frustrating cycle that looks like this:

1. Your brain sends a "not right" signal
2. You feel intense discomfort or tension
3. You perform compulsions to relieve the discomfort
4. You get temporary relief
5. Your brain learns that these signals are important
6. The cycle repeats, often getting stronger over time

Why Traditional Treatment Sometimes Falls Short

Traditional Exposure and Response Prevention (ERP) therapy has been the gold standard for OCD treatment for decades. And don't get me wrong – it works! But for many people with “Just Right” OCD, traditional ERP alone can feel like trying to put out a house fire with a water gun. Because 'Just Right' OCD is driven more by visceral tension than outright fear, habituation-based ERP may require longer exposure times or different pacing—making ACT-based strategies especially valuable for building flexibility and tolerance

Why? Because standard ERP focuses primarily on tolerating anxiety until it decreases naturally (habituation). But "Just Right" OCD often involves discomfort and tension rather than classic anxiety. And sometimes that discomfort doesn't habituate in the same way anxiety does.

This is where adding Acceptance and Commitment Therapy (ACT) principles to ERP can be a game-changer.

A Better Approach: ACT-Enhanced ERP for "Just Right" OCD

When we blend ACT principles with traditional ERP, we get a more comprehensive approach that addresses both the behaviors AND the relationship you have with your unwanted experiences.

Here's what makes this approach different:

1. Willingness vs. White-Knuckling

Traditional ERP often feels like enduring discomfort until it decreases. ACT-infused ERP is about developing willingness to experience discomfort without trying to control it.

Real-life application: Instead of waiting for the "not right" feeling to go away before moving on, you learn to carry that feeling with you while still doing what matters.

2. Defusion: Your Thoughts Are Not Commands

ACT teaches you to see thoughts as just thoughts, not facts or commands that must be obeyed.

Real-life application: When your brain signals "that doesn't feel right," you learn to observe this thought without automatically responding to it. You might respond with, "Thanks, brain, for that suggestion. I'm going to choose what I do next based on what matters to me, not what my OCD demands."

3. Values-Based Actions

Traditional ERP focuses on anxiety reduction. ACT-infused ERP focuses on living according to your values despite discomfort.

Real-life application: Instead of organizing your bookshelf perfectly to reduce discomfort, you might leave it "good enough" so you can spend time with your family (if that's what you value).

4. Acceptance vs. Control

This approach teaches that trying to control or eliminate uncomfortable thoughts and feelings often backfires.

Real-life application: Rather than trying to get rid of the "not right" feeling, you practice making room for it while continuing with your day.

Practical Strategies You Can Try Right Now

While proper treatment with a therapist trained in ACT-enhanced ERP is ideal, here are some strategies you can start experimenting with today:

1. The "Good Enough" Challenge

Start small: Leave one thing "not quite right" each day. Maybe your bed isn't perfectly made, or you send a text without rereading it.

The goal isn't to white-knuckle through the discomfort, but to practice saying, "This feeling is uncomfortable, AND I can carry it with me while I do other things."

2. The "Noticing" Practice

When you feel the urge to fix something:

• Pause for a moment
• Notice where you feel the discomfort in your body
• Label what's happening: "I'm having the thought that this doesn't feel right"
• Ask yourself: "If this feeling wasn't in charge, what would I choose to do right now?"

3. Values Compass Exercise

Make a list of what truly matters to you in different life domains (relationships, work, health, leisure). When OCD urges arise, ask yourself: "Which direction do I want to move in right now – toward what OCD demands or toward what I value?"

4. The "Willingness Thermometer"

Rather than rating your anxiety from 0-10, rate your willingness to experience discomfort while doing what matters from 0-10. Practice gradually increasing your willingness score, regardless of how intense the discomfort feels.

5. The "And" Statement

Practice using "and" instead of "but" when talking to yourself:

• Instead of: "I want to leave the house BUT this doesn't feel right yet"
• Try: "This doesn't feel right AND I'm going to leave anyway because seeing my friend matters to me"

What Recovery Actually Looks Like

Here's something important that doesn't get talked about enough: The goal of treatment isn't to never have "not just right" feelings again.

Recovery from "Just Right" OCD looks like:

• Having uncomfortable feelings but not being controlled by them
• Being able to choose your actions based on what matters to you, not what your OCD demands
• Spending significantly less time stuck in compulsions
• Having the flexibility to leave things "good enough"
• Experiencing greater psychological freedom

Finding Help That Actually Helps

If you're struggling with "Just Right" OCD, please know that effective help is available. Here's what to look for:

1. A therapist trained specifically in OCD treatment (not just general anxiety)
2. Someone who understands both ERP and ACT approaches
3. A provider who treats you as a whole person, not just a collection of symptoms

Recovery is absolutely possible. Your life doesn't have to be dictated by whether things feel "just right." You can build a life based on what matters to you, not what your OCD demands.

And remember – progress isn't about never feeling uncomfortable again. It's about being able to feel uncomfortable AND still live your life. Because that, my friend, is true freedom.

This article is for informational purposes only and does not replace professional medical advice. Consult a qualified mental health professional for diagnosis and personalized treatment.