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We often wait for the perfect moment, plan or conditions before taking action. But for neurodivergent professionals, perfectionism can become a barrier to growth. This blog explores how embracing imperfect action leads to meaningful progress, and why small steps matter more than flawless execution.
Perfectionism isn’t just about high standards. It’s often rooted in fear – fear of failure, rejection, or not being “enough”. For us neurodivergent folk, this fear can be amplified by years of masking, misunderstanding, and trying to fit into neurotypical expectations.
You might recognise some of these patterns:
These behaviours aren’t flaws. They’re adaptive responses to environments that haven’t always felt safe or inclusive. But they can hold you back from taking the very actions that lead to growth.
Here’s the truth: you don’t need to be perfect to make progress. In fact, progress often looks like:
Now, I know this might all sound a bit scary, but these small, imperfect actions are powerful. They build momentum. They create learning. They show courage. And over time, they add up to real, meaningful change.
As an Autism and ADHD coach, I’ve seen this time and again. Clients who take one small step – even if it’s messy – often experience a ripple effect. Confidence grows. Clarity emerges. And suddenly, what felt impossible starts to feel doable.
Research backs this up. Studies on growth mindset – the belief that abilities can be developed through effort – show that people who embrace mistakes and setbacks as part of learning tend to perform better and feel more resilient.
This is especially relevant for neurodivergent professionals. When we shift from “I must get this right” to “I’m learning as I go”, we reduce anxiety and increase motivation.
Psychologist Carol Dweck’s work on growth mindset highlights that progress is a process, not a destination. And that process is often non-linear, especially for those of us with ADHD or autism, where executive function, sensory processing, or emotional regulation can vary day to day, or even minute to minute!
In coaching sessions, I often ask clients:
“What’s one small step you can take today — even if it’s imperfect?”
The answers vary:
These steps may seem minor, but they’re not. They represent movement. And movement is progress.
Coaching for ADHD and autism isn’t about fixing people. It’s about creating space for self-awareness, experimentation, and growth. It’s about helping clients recognise their strengths, honour their needs, and take action that aligns with their values – even if it’s not polished.
One of the most transformative tools for neurodivergent professionals is self-compassion. When we treat ourselves with kindness rather than criticism, we’re more likely to take risks, recover from setbacks, and stay engaged.
Dr Kristin Neff’s research on self-compassion shows that it’s linked to lower anxiety, greater resilience, and improved wellbeing. For those of us who’ve internalised messages of “not good enough”, self-compassion is radical. It says:
“I’m worthy, even when I struggle.”
“I’m growing, even when I stumble.”
“I’m allowed to be imperfect.”
Progress over perfection means celebrating the small wins:
These moments matter. They build trust with yourself. They reinforce that you’re capable. And they remind you that success isn’t about flawless execution – it’s about showing up.
So ask yourself:
What small step will you celebrate today?
As someone both ADHD and Autistic (AuDHD), I know the pull of perfectionism. I’ve spent years trying to “get it right” — in my career, my relationships, even my own self-care. But the most meaningful shifts have come when I’ve let go of that pressure and chosen progress instead.
Starting my coaching practice wasn’t perfect. Speaking on stage wasn’t perfect. Writing this blog isn’t perfect. But it’s real. It’s honest. And it’s moving forward.
That’s what I want for you, too.
Progress over perfection isn’t a one-time decision. It’s a practice. A mindset. A way of being.
For neurodivergent professionals, it’s also a form of liberation. It frees us from unrealistic standards and invites us into a more authentic, empowered way of working and living.
So take the step. Send the message. Ask the question. Make the move.
Even if it’s imperfect – especially if it’s imperfect – it counts.
Do you need help taking those first small steps?
Let me help!
Whether you're looking for ADHD Coaching, Autism Coaching, or Coaching to support any other neurodivergent condition, I'll work with you to develop strategies and tools to draw on your strengths and manage your challenges so you can be your best self.
I'm ADHD, Autistic and gifted myself – twice exceptional – but I've often just felt like the exception, so I truly get the challenges that neurodivergence can present in your personal life and in the workplace. This is my Why for becoming a neurodiversity Coach – so I can give others the support I didn't even realise I needed but so wish I'd had.
Find out more about coaching with me here.
References:
Carol Dweck’s work on growth mindset:
https://doi.org/10.1037/0003-066X.60.5.391
(Dweck, C. S. (2005). "Self-theories: Their role in motivation, personality, and development." American Psychologist, 60(5), 391–406.)
Kristin Neff’s research on self-compassion:
https://self-compassion.org/the-research/
