What is PDA? And what does it have to with ADHD?
Did any of you see the article in the news last week regarding the McFly drummer
Harry Judd and his wife Izzy Judd discussing how one of their children who is
neurodivergent now has a diagnosis of Pathological Demand Avoidance?
Cue typical (cynical) responses from the usual quarters of “everyone says they’ve
got something these days” and “oh, kids not wanting to do what you tell them to? In
my day, they just had to get on with it…”
If we look at this at this from a more enlightened perspective, in recent years, more
people have become aware of Pathological Demand Avoidance (PDA) (otherwise
known as a pervasive desire for autonomy), a profile that sits within the autism
spectrum but which also overlaps with ADHD. While both conditions share traits
such as difficulties with executive functioning, emotional regulation, and anxiety, PDA
adds another distinct layer; an extreme avoidance of (some) everyday demands,
even ones that seem simple or self-imposed.
What is PDA?
People with PDA experience a deep need to be in control. This is not a matter of
being stubborn or defiant. Rather, it stems from an anxiety driven reaction to a
perceived loss of autonomy. When they feel a demand being placed on them (even
something as small as being asked to join a meeting, respond to an email, or eat
lunch) their nervous system can interpret it as a threat. This can lead to avoidance,
distraction, negotiation, or, in some cases, emotional outbursts.
Crucially, it often sits outside of their awareness. It is driven by the unconscious so it
is not something that is easily controlled.
This is often misunderstood by others, particularly in workplaces or schools where
compliance and cooperation are expected. To an outsider, the person might appear
oppositional or unreliable, but what is happening internally is a powerful surge of
anxiety and loss of control.
There will be those of you reading this with a certain degree of scepticism.
But ask yourself these questions:
Have you ever worked with a client/colleague/junior where they seem to experience
mental blocks around certain tasks?
Where you can ask them until the cows come home to do that job but they still seem
to drag their feet – even where it’s in their interests to do so?
If so, you may be dealing with someone exhibiting traits of PDA.
PDA and ADHD - The Overlap
Someone with ADHD often already experiences difficulties with focus, time
management, and organisation. Adding PDA traits into the mix can make demands
feel even more overwhelming. For example, a person with ADHD might procrastinate
on a task because they are distracted or bored, while someone with both ADHD and
PDA might actively resist starting the task because it feels like a demand being
imposed on them.
This can create a cycle of guilt and shame. The individual wants to do the task; and
may even enjoy it but the moment it becomes an expectation, their anxiety spikes,
and avoidance takes over.
The Neurological Perspective
Maybe you’re still feeling sceptical?
Let’s look at the neurology behind this.
While research into PDA is still developing, there are growing insights into the
neurological patterns that may underpin it. PDA is thought to involve heightened
activity in the brain’s threat response systems, particularly the amygdala (otherwise
known as the brain’s ‘smoke alarm’), which is linked to fear and anxiety. When a
demand is perceived, the brain may interpret it as a threat to autonomy or safety,
which may activate a fight, flight or freeze response. At the same time, difficulties
with emotional regulation and executive function (common in ADHD and autism) can
make it harder for the individual to calm themselves or reframe the situation logically.
This combination creates a powerful internal conflict: the wish to comply versus the
need to escape.
There are also some interesting neuroimaging studies into PDA. These suggest that
differences in dopamine regulation may play a role. Dopamine affects motivation and
reward processing, so when a person with PDA is faced with a demand, their brain
may not register the potential reward – they don’t get that dopamine hit and their
brain focuses instead only on the perceived loss of control.
How PDA Might Be Triggered
To illustrate, imagine two colleagues - Alex, who has PDA traits, and Sam, who is
neurotypical.
Scenario 1: A manager asks for a report by the end of the day.
o Sam feels mild pressure but organises their time and gets on with it.
o Alex instantly feels a sense of panic. Even if they were planning to do
the report, the direct request flips a switch. They might start chatting,
checking emails, or finding another task that feels safer. Their brain is
trying to protect them from the anxiety of being controlled.
Scenario 2: A friend invites them to a social event.
o Sam might politely decline or accept without much thought.
o Alex might feel torn - they want to go, but the invitation itself feels like a
demand. They might agree enthusiastically and then cancel at the last
minute, not because they don’t care, but because their anxiety has
become overwhelming.
PDA at Work
In the workplace, PDA can manifest in subtle ways. A person might avoid deadlines,
appear resistant to authority, or frequently switch tasks. They may thrive in roles that
give them autonomy and flexibility, but struggle in structured environments with rigid
expectations.
Common signs can include:
Difficulty starting or completing tasks that feel externally imposed
Frequent negotiation or humour to deflect pressure
A tendency to procrastinate until the last possible moment Strong reactions to perceived control or micromanagement
Emotional burnout after periods of compliance
Supporting a Colleague or Friend with PDA Traits
If you have a colleague or friend who shows signs of PDA, try collaborating rather
than seeking to control. Here are some practical ideas:
1. Offer choices wherever possible. Instead of saying, “Can you do this now?”
try “Would it help to tackle this today or tomorrow?” Giving options helps
reduce the feeling of being trapped.
2. Use gentle language. Rephrase requests so they feel less direct. “Let’s see
how we can get this done together” is often easier to process than “You need
to finish this.”
3. Avoid power struggles. If resistance arises, step back rather than push
harder. The harder you press, the greater their anxiety becomes.
4. Recognise autonomy. Allow them to approach tasks in their own way. What
matters is the outcome, not necessarily the route they take to get there.
5. Show empathy, not frustration. Remember that avoidance is not about
laziness or defiance - it’s an anxiety response. A calm and understanding
reaction lowers stress levels for everyone involved. It will also help you and
your team to get more done in the long-run!
A Final Thought
PDA is still not widely understood, and it often goes unrecognised in adults,
particularly those who have ADHD. Awareness is growing, but what people with PDA
need most is understanding rather than judgement.
This is not about creating a ‘nanny state’.
It’s about creating more effective environments that reduce pressure, offer flexibility,
and value collaboration. This helps all of us.
For further information and resources, visit the PDA Society
(UK): www.pdasociety.org.uk
October is ADHD Awareness Month and we at TCC are highlighting this condition
throughout the month. Get in touch to find out how we can support you with anything
discussed in this article.
