OCD Perfectionism Thought Record Sheet

OCD PERFECTIONISM RECORD

OCD-related perfectionism can involve more than high standards. A task may feel impossible to finish until it is exact, certain or accompanied by the “right” feeling.

This record separates the trigger, rigid rule, compulsion, feared consequence, flexible response and behavioural experiment.

The final experiment is intentionally small: leaving something safely imperfect, delaying a check or stopping at the planned point and observing what follows.

Use it alongside specialist CBT with ERP. The aim is greater flexibility and freedom, not a new demand to complete therapy perfectly.

With warmth,
Maggie
Space to Breathe Therapy

This printable is a reflective aid and does not replace assessment, diagnosis or personalised professional care.

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