For me the act of contrition helps primarily when I think of offending God. Repeating the same sin is common, sometimes I just want to walk in and say “Bless me father for I have sinned, ditto everything from last week.” If I try to remember how my action might offend God I find I do a little better the next week. It’s a little like climbing a step slop, you climb 3 steps this week and slide back 2 the next. Well you are still 1 step further than you were when you started.
As for perfect contrition it depends on who you talk to as to what is required. My contrition is often motivated by feeling like I have failed what God wants of me, rather than fear of punishment. I figure if I’m destined for Hell it’s purely through my own fault so I would be getting what I deserve. By some definitions that is perfect contrition, but since there is often a thin thread of guilt mixed in other say that’s imperfect contrition. I have always been deeply affected by how I injure others so maybe contrition born of love and respect for God is easier for me than that born of fear. Either way I still make sure I go to confession.
