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!

Struggling with clutter and chaos as an ADHD adult? You're not alone—and it doesn't have to stay that way.

Most organizing advice simply doesn't work for ADHD brains. We need strategies that acknowledge our need for stimulation, our inconsistent focus, and our unique processing styles. That's why traditional cleaning methods often leave us frustrated rather than fulfilled.

This episode unpacks practical, ADHD-tailored approaches to tackling messy spaces without overwhelming yourself. From turning cleaning into a game (yes, wearing a belly dancing skirt while vacuuming counts!) to strategically organizing cleaning sessions with clear stopping points, these methods work with your neurodivergent brain rather than against it.

You'll learn essential rules for ADHD-friendly cleaning: ensuring you can pause without creating more chaos, starting with quick wins like clearing dishes and trash, and properly labeling sorted items so you can seamlessly resume later. I share specific techniques for approaching overwhelming spaces, including the category method (perfect when you have limited time) and the zone method (ideal for visible progress).

The key insight? Even small, consistent improvements add up over time. You don't need to transform your entire living space in one marathon session. Instead, clear manageable areas, maintain what you've accomplished, and gradually expand your efforts.

Whether you have five minutes or five hours to dedicate to organizing, these strategies can help you create meaningful change in your environment—without the shame, guilt, or frustration that often accompanies cleaning with ADHD. Subscribe, follow, or like to catch next Tuesday's episode, where I'll dive into how to maintain the progress you've made and prevent backsliding into chaos.

If you have ADHD, your struggle with clutter probably isn't laziness—your brain works differently and needs systems that accommodate your unique processing style. I share my personal journey from a space so chaotic I couldn't let friends use my bathroom to developing sustainable ADHD-friendly organization strategies.

• Traditional organization methods often fail for people with ADHD because they don't account for executive function challenges
• Every item needs a designated spot that's visually accessible—use open shelves, clear bins, and labels
• Organize by three principles: point of performance, keeping related items together, and minimizing steps
• Having multiples of frequently used items in different rooms dramatically improves tidiness
• Customize your space based on your specific challenges—my bedroom reorganization solved my lifelong clothing chaos
• Use the "scientific method" approach: try strategies, observe results, keep what works, and discard what doesn't

Join me next Tuesday when I'll talk about strategies to get control over your belongings.

Your brain constantly switching channels without permission? That's the reality for many with ADHD, where focus, impulse control, and emotional regulation become daily challenges. Mindfulness offers a powerful solution that literally rewires the ADHD brain, reducing distractibility, improving emotional regulation, lowering stress and anxiety, and increasing self-awareness. These aren't just abstract benefits—they translate directly into being more efficient at work, having more mental energy for relationships, and experiencing greater overall life satisfaction.

As a certified life coach with ADHD, I understand the struggle of sitting still for meditation. That's why I share several ADHD-friendly mindfulness approaches that actually work for our unique brains. You can practice while brushing your teeth by noticing sensations, try mindful eating by describing each bite "to a Martian," or explore movement-based mindfulness that honors our need for activity. The key is starting small—just a few minutes linked to existing daily habits—and remembering that even noticing when your mind wanders is proof you're doing it right.

Equally important is developing internal awareness through body scanning and emotional check-ins. By learning what it feels like when you're relaxed versus spiraling, you can recognize early warning signs and use techniques like deep breathing before emotions escalate. Daily practice makes these skills available when you need them most.

Mindfulness won't make ADHD disappear, but it can slow the mental roller coaster, even for a few seconds at a time. Those moments add up to significant positive change. If you found this helpful, please like, follow, or subscribe and join me next Tuesday for more practical ADHD strategies. Your time is valuable—I'm dedicated to making every minute count.

People with ADHD often struggle in relationships because common symptoms like time blindness, emotional dysregulation, impulsivity, and forgetfulness can make us seem unreliable or self-centered. By developing specific strategies and increasing self-awareness, we can overcome these challenges to build lasting connections with others.

• Be punctual by using calendars, alarms, and dedicated planning time for social engagements
• Combat memory issues by keeping notes about important people in your life
• Maintain regular contact through scheduled meetups and one-on-one time with loved ones
• Reciprocate invitations with simple, short, and active gatherings
• Monitor your behavior during conversations – speak less, listen more, and think of conversation as a tennis match
• Pay attention to common ADHD social challenges like volume modulation, personal space, and interrupting
• Look for quality relationships over quantity
• Have an escape plan ready when you notice your own emotional red flags

For tips on meeting new friends, check out last week's episode of Thoroughly ADHD, "Loneli-ADHD: When Your Brain Makes Socializing Extra Hard."

I know your time is valuable, so I hope you found something useful here. Like, follow, or subscribe and come back next Tuesday. Thanks for listening!

Loneliness affects up to 90% of people with ADHD, creating significant health impacts and exacerbating negative outcomes already associated with the condition. Authentic connections and practical strategies can help overcome isolation and build relationships that truly nourish us despite the social challenges that ADHD can present.
In this episode:
• Loneliness is defined as emotional discomfort when social connection needs aren't met
• Research shows lonely people process the world differently, increasing isolation
• People with ADHD often feel misunderstood, leading to loneliness
• Positive relationships make us healthier, happier, and less stressed
•Former Surgeon General Murthy's 5-for-5 challenge: five connection actions in five days
• Managing ADHD symptoms that affect relationship-building requires strategic approaches
• Authenticity in relationships takes less energy than masking and creates stronger connections
• Dr Stephanie Cocioppo's GRACE method: Gratitude, Reciprocity, Altruism, Choice, and Enjoy
• Journaling and healthy coping skills help manage loneliness

I know your time is valuable, so I hope you found something useful here and that you'll like, follow or subscribe.