プログラム · Perfectionism · Good Enough
Good Enough
Overcoming perfectionism with CBT
Perfectionism isn't having high standards — it's a contract that says you ARE your output, enforced by checking, redoing, and a bar that rises every time you clear it. This program doesn't lower your standards. It runs experiments your perfectionism can't argue with: send at 90%, stop at the bell, watch the predicted disaster not arrive — and keep the receipts. Thirty seconds of logging a day, three short sessions a week.
The perfectionism contract has a shape, too
- Reading a sent email three times, or the paranoid re-open right after you hit send.
- Redoing work that was already fine, because "fine" doesn't feel safe to submit.
- Not starting at all when you can't guarantee it'll be good.
- A bar that moves the moment you clear it — so nothing you finish ever quite counts.
- A hobby you used to enjoy, before you got serious enough that it stopped being fun.
Your experiment data drives the program
Not a course you watch — a loop you run. Good Enough tests your perfectionism's predictions against what actually happens, and adjusts your next experiment from the gap.
Measure
A thirty-second evening check-in — checks, polish minutes past the bar, and how good-enough actually felt.
daily · 30 secLearn
Short sessions with Nina teach the method — the performance curve, the contract underneath it, why we test instead of debate.
10 min · 3x/weekAdjust
The weekly review reads your logged experiment distress and titrates your next rung — bolder, same, or smaller, never zero.
weekly review↻ the loop runs weekly — six times
A rung on your intensity ladder clears once actual distress on a completed experiment reads 4 out of 10 or lower, twice. Clear it and you choose your next rung — a bolder imperfection, from your own domains map. We shrink the act, never the practice: rungs clear on your data, not on bravado, and never on someone else's schedule.
Six weeks, one method
Seventeen sessions and six weekly check-ins. The first week is free — including your baseline standards report.
Week 1Understand the ContractThe curve, and the clause underneath3セッション
Week 2Experiments Beat ArgumentsThe ledger opens for business4セッション
Week 3CalibrationBars you choose, per domain4セッション
Week 4The ThoughtsThe greatest hits, cross-examined4セッション
Week 5The Worth BaseMore of you than the output4セッション
Week 6Keep the Bar YoursYour plan, your drill, your standards3セッション
Nina
Sleep, mood & the self cluster · 8件のプログラムを担当
The steady behavioral coach — patient, methodical, quietly optimistic. Nina is the clinician-scientist who convinces you to spend less time in bed and makes it feel reasonable, talking about your numbers like a friendly scientist, not an accountant.
“Hi, I'm Nina. Over the next six weeks we're not going to lower your standards — we're going to test the contract that says you ARE your output, and see what actually happens when you don't pay it.”
The clinical model, faithfully built
Good Enough implements CBT for clinical perfectionism as described by Shafran, Egan, and Wade — the self-worth/performance contract model, behavioral experiments with deliberate imperfection, checking and redoing reduction, cognitive restructuring of perfectionist beliefs, and broadening the basis of self-evaluation beyond output. The program tests your perfectionism's predictions and logs what actually happens, in order, the same way the protocol does.
- Self-worth/performance contract modelShafran, Egan & Wade
- Behavioral experiments with deliberate imperfection
- Checking and redoing reduction
- Broadening the basis of self-evaluation
Light gating, honest cross-references
Good Enough has no safety screen and no hard gates — perfectionism on its own isn't a crisis condition. Onboarding does watch for overlap with three other patterns: a procrastination-dominant presentation gets a warm cross-reference to Start Small, low-mood overlap gets a warm cross-reference to Lift, and eating- or body-domain perfectionism gets a clear note that this program doesn't treat eating or body-image concerns, with a pointer to Nourish and to clinician support.
This program is not medical advice. It's built to run standards experiments, not to diagnose or treat a different condition wearing perfectionism's clothes.
無料で始める。効果があれば続ける。
初週
- Onboarding + two full sessions
- Daily standards check-in
- Your baseline standards report
フルプログラム
- All six weeks of Good Enough, yours to keep
- Every session, review, and exercise
- Web + Untangle app access
複数のことに同時に取り組んでいますか? 関連プログラムはまとめてバンドルされ、2〜3件で割引になります。バンドルは公開時に発表されます。
始める前に
Will this make me lower my standards?
No — that's the most common misread. The program doesn't argue you out of caring about quality; it tests the specific contract that says your output determines your worth, and gives you data on what actually happens when you stop overpaying it. Your standards stay yours to set.
How is this different from a general anxiety or productivity app?
Good Enough runs a structured experiment ledger against your own logged distress data, built specifically on the clinical model for perfectionism — not a generic toolkit with a perfectionism tag. It's the difference between a dedicated protocol and a topic mentioned in passing.
What if my perfectionism is really about my body or eating, not work?
The onboarding screen watches for that overlap directly, and says so plainly — this program doesn't treat eating or body-image concerns. You'll get a pointer to Nourish and to clinician support instead of a program that isn't built for what you're actually dealing with.
How much time does it take?
Thirty seconds each evening for the check-in, and about ten minutes three times a week for the session. The real work happens in a few minutes of running the experiment itself — sending at 90%, stopping at the bell.
Be first to call it good enough
Good Enough is launching soon on the web and in the Untangle app. Join the early-access list and we'll let you know the moment it opens.
プログラム公開時に1通のメールのみ。継続的な配信はありません。