tip: if you struggle with perfectionism or shame where nothing you do feels enough bc of how much you expect from yourself — keep an efforts journal where you write down the things you did during your day that took effort or you did despite difficulty, whether it was ibadah, work, helping others, cleaning, paperwork, health-related things etc. n recognize that ALL of that was from Allaah alone. Ask Allaah to help you to be more grateful n cognizant of just how MUCH Allaah enables you. Make the duaa: allaahumma a'inni 'ala dikrika, wa shukrika wa husni 'ibadatik: "O Allaah aid me in remembering You, being grateful to You n worshipping You in the most excellent of ways"
here you're not only seeking His help in being grateful but taking power away from shame n rerouting your perfectionism into ihsan instead.
the outcome n results belong to Allaah alone. your efforts that Allaah enable you to do lead somewhere much better than what goals or outcome you hold yourself to. So it's important to not let your fixation n trying to please your inner critic overshadow the abundant grace n guidance Allaah gives you n makes accessible to you every day, even on the days where you feel you've been useless.
keeping a journal of some of the good things you did despite struggle not only trains you in framing things differently but changes how you see yourself. It trains you in noticing grace in the mundane things you took for granted. The things you think are just mundane things are inaccessible to so many others who can't. and you too would not be able to do any of that, without Allaah enabling you, giving you the physical n mental capability, n the emotional want to do it despite the hurdle.