Have you ever experienced that sinking feeling after locking yourself out, misplacing something important, or saying something you immediately regret? For those with ADHD, these mishaps can accumulate into significant wasted time, money, and emotional energy.

In this episode, I share what might be the single most powerful technique in my ADHD toolbox: Pause, Scan, and Ask (PSA). This deceptively simple three-step approach creates intentional checkpoints throughout your day that counteract the ADHD brain's tendency to rush through transitions without awareness. By pausing at doorways, before leaving spaces, or prior to switching tasks, you give yourself the gift of a moment's reflection that can prevent hours of frustration later.

The beauty of PSA lies in its versatility. I demonstrate how to apply this technique to prevent common challenges like forgetting items when leaving home, losing possessions in public places, and showing up unprepared for activities. Beyond physical items, the method extends surprisingly well to social situations by helping you "read the room" before speaking and maintain awareness of others' reactions during conversations. This social application alone can transform relationships by allowing you to consider others in the moment rather than beating yourself up hours later for saying the wrong thing.

With regular practice, PSA becomes second nature, creating a powerful safety net for your ADHD brain. Whether you're newly diagnosed or have been managing ADHD for years, this straightforward technique could be the missing piece in your daily management strategy. Try implementing it this week, and let me know if it saves you from a locked door, a forgotten wallet, or an awkward social moment!

Motivation isn't just elusive for those with ADHD—it operates fundamentally differently. As someone living with ADHD and coaching others through similar challenges, I've seen how conventional advice to "just push through" consistently fails us.

The ADHD brain needs specific conditions to engage: urgency, interest, or novelty. This explains why we often start projects at the last possible minute and struggle with tasks others find simple. Rather than fighting this neurological reality, we can work with it. For urgency, you might create artificial deadlines, use timers, or schedule accountability check-ins. To boost interest, try playing music, using colorful tools, or transforming mundane tasks into games. And for novelty, simply changing locations or methods can make a tremendous difference in your ability to start and sustain work.

Social strategies prove particularly effective for many with ADHD. Accountability partnerships create external motivation when internal drive is lacking. Body doubling—having someone present while you work, even virtually—can dramatically improve focus without requiring their direct help. Combined with breaking tasks into smaller steps, implementing modified time-management techniques, and creating personal reward systems, these approaches form a comprehensive toolkit for ADHD motivation. The goal isn't to force neurotypical motivation patterns but to honor your brain's unique wiring while still accomplishing what matters to you. Take a moment to try one strategy this week and notice the difference it makes in your productivity and wellbeing.

Like, follow, or subscribe to Thoroughly ADHD and join me each Tuesday for more practical strategies to not just cope with ADHD but to truly thrive with it.

Ever considered asking for a clean house instead of gifts for your birthday? That's exactly what I did for my 50th, and despite my mother's horror, those few hours of help made a world of difference. This deeply personal admission opens our conversation about why maintaining our living spaces matters, especially for those of us with ADHD.

The struggle is real—executive function challenges can make housekeeping feel like an uphill battle. But here's the truth: you deserve to live in a safe, comfortable environment. Throughout this episode, I share practical strategies that actually work with our ADHD brains rather than against them. From finding accountability partners to gamifying cleaning tasks, these approaches make maintenance feel less overwhelming. My "plus one" method—handling everything you used today plus just one additional item—can gradually transform your space without triggering avoidance.

When things get truly overwhelming, I recommend prioritizing health and safety first: clear pathways for emergency access, a clean shower to prevent mold, an uncluttered bed for quality sleep, and a safe kitchen to prevent accidents and illness. And don't miss my "one-dish solution"—the surprising approach that finally broke my endless dirty dish cycle and taught me that "the fewer things you have to take care of, the easier it is to take care of everything you have." This principle has revolutionized my approach to housekeeping with ADHD. If what you're doing now isn't working, don't give up—try something different. Your future self will thank you for the effort. Subscribe, like, or follow to catch new episodes every Tuesday!