“Just Right” OCD

Understanding “Just Right” OCD, Sensory Discomfort, and the Need for Things to Feel Complete

“Just Right” OCD is a subtype of Obsessive-Compulsive Disorder driven not by fear of harm, but by an overwhelming internal sense that something feels off, incomplete, or wrong. People with this subtype experience intense discomfort until things look, sound, feel, or happen in a way that feels “right.”

Unlike other OCD subtypes, “Just Right” OCD often doesn’t come with a clear catastrophic fear. Instead, the distress comes from internal tension, sensory unease, or a feeling of incompleteness that becomes impossible to ignore.

If you find yourself repeating actions, adjusting details, or mentally reviewing experiences until they feel correct, even when you know it doesn’t logically matter, this page will help you understand what’s happening and how treatment can help.

Two hands holding two puzzle pieces connecting in the center representing "just right" OCD.

What Is “Just Right” OCD?

“Just Right” OCD involves obsessions centered on internal sensations rather than external danger. Individuals feel compelled to act until an internal signal of correctness, balance, or completion is achieved.

Common experiences include:

  • Feeling that something is “off”

  • A need for symmetry, balance, or alignment

  • A sense of incompleteness

  • Physical or emotional discomfort that builds until an action is repeated

  • Difficulty explaining why something needs to be redone

Relief only comes when things feel right and even then, it’s usually temporary.

“Just Right” OCD often overlaps with checking behaviors.

Common Triggers for “Just Right” OCD

Triggers may include:

  • Clothing that doesn’t feel right on the body

  • Sounds, words, or tones that feel wrong

  • Writing or typing that doesn’t look right

  • Physical sensations (how feet hit the ground, how hands move)

  • Symmetry or alignment issues

  • Interactions that feel incomplete

  • Leaving a room before it feels “finished”

  • Emotional states that feel unresolved

Triggers are often subtle and internal, making this subtype especially confusing and exhausting.

Common Obsessions in “Just Right” OCD

Obsessions often include:

  • “This doesn’t feel right yet.”

  • “I can’t move on until this feels complete.”

  • “Something is off and I don’t know why.”

  • “I need to redo this until it feels right.”

  • “I’ll feel stuck unless I fix this feeling.”

  • “I can’t relax with this discomfort.”

These thoughts aren’t about danger, they’re about intolerable internal discomfort.

Common Compulsions in “Just Right” OCD

Compulsions aim to eliminate uncertainty or prevent mistakes.

Repeating & Adjusting

  • Re-reading or re-writing

  • Re-doing movements or actions

  • Adjusting posture, clothing, or objects

  • Touching or tapping until it feels right

Symmetry & Ordering

  • Aligning items perfectly

  • Making movements evenly

  • Ensuring balance or evenness

Mental Rituals

  • Mentally reviewing actions

  • Replaying moments

  • Waiting for a “done” feeling

Avoidance

  • Avoiding tasks that trigger discomfort

  • Avoiding transitions

  • Avoiding stopping an action mid-ritual

These compulsions reinforce the belief that discomfort must be resolved before moving on.

How to “Just Right” OCD

The most effective treatment is Exposure and Response Prevention (ERP), adapted to target sensory discomfort rather than fear-based obsessions.

Treatment focuses on:

  • Allowing the “not right” feeling to exist

  • Resisting the urge to fix, repeat, or adjust

  • Learning that discomfort rises and falls on its own

  • Breaking the association between discomfort and action

  • Building tolerance for incompleteness

  • Reclaiming time, energy, and focus

ERP for “Just Right” OCD is done gradually and compassionately, never forcing or overwhelming clients.

Additional helpful approaches:

  • Inference-Based CBT (I-CBT): Helps reduce doubt-driven urges

  • Sensory regulation strategies: Support nervous system flexibility

  • Values-based work: Helps clients move forward even when discomfort is present

  • Medication: Can reduce intensity of urges when symptoms are severe

Over time, the “need to fix” loosens, and discomfort becomes far more manageable.

“Just Right” OCD vs. Perfectionism or OCPD

“Just Right” OCD can overlap with Perfectionism OCD and Obsessive-Compulsive Personality Disorder (OCPD), but the function is different.

  • “Just Right” OCD is driven by internal discomfort and sensory unease.

  • Perfectionism OCD is driven by fear of mistakes or evaluation.

  • OCPD reflects long-standing personality patterns that often feel correct or necessary.


Learn more about how OCPD and Perfectionism OCD differ from “Just Right” OCD and how treatment approaches overlap.

Common Questions Asked About “Just Right” OCD

  • Yes. OCD can be driven by discomfort or incompleteness, not just fear.

  • Because the sensation is internal and sensory-based, not logical or verbal.

  • Yes. Repeating or fixing reinforces the cycle and strengthens OCD.

  • Yes. ERP is especially effective for sensory-based OCD subtypes.

  • Many clients report that urges become quieter, less frequent, and easier to tolerate with treatment.

When to Reach Out for Help

If discomfort, repetition, or the need for things to feel “just right” is controlling your time, focus, or peace of mind, specialized OCD treatment can help.

At The OCD Relief Clinic, we help individuals:

Tolerate discomfort without reacting

Reduce repetitive behaviors

Break the cycle of incompleteness

Regain flexibility and freedom

You don’t need things to feel “just right” to live fully.


Serving Weber County, Davis County, and all of Utah via telehealth

Schedule a Consultation