The Life-Changing PSA Technique for Managing ADHD

Thoroughly ADHD

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!

Chapters

1. Introduction to the PSA Technique (00:00:00)

2. How PSA Works in Daily Life (00:01:42)

3. PSA for Social Interactions (00:04:00)

4. Making PSA Second Nature (00:06:03)