If you’ve ever found yourself forgetting essential things—like plans, tasks, or even where you left your keys—you’re not alone. Before my ADHD diagnosis, I genuinely thought something was wrong with my memory and even Googled “early onset Alzheimer’s” because it felt so severe. It turns out that working memory issues are a common struggle for ADHDers. Let’s dive into working memory, why it’s challenging, and how to work around it.
What Is Working Memory in ADHD?
In simple terms, working memory is like your brain’s temporary sticky note that holds pieces of information for short periods. When you have ADHD, this sticky note system often doesn’t function as smoothly, making it harder to hold onto important details. This is why people with ADHD often experience:
- Difficulty planning and following through on tasks
- Losing things or forgetting where you put them
- Struggling to follow steps (like recipes or instructions)
- Shifting between tasks or getting stuck on one task
- Having poor attention to detail or spatial awareness
- Trouble reading maps or following directions
Why Distractions Make ADHD Memory Worse
One of the biggest challenges for people with ADHD is that distractions disrupt our ability to remember things entirely. It could be something as simple as a ping from your phone or a random thought. Those interruptions derail your focus and short-circuit your memory, making tracking what you need to do even harder.
While that sounds like a lot of bad news, here’s the silver lining: Working memory challenges are actually one of the easiest accommodations for ADHD.
Simple Strategies to Improve Working Memory with ADHD
So, how can you work around this challenge? Here are some practical tips that have helped me:
- Create a HUB: Instead of getting lost in a sea of sticky notes, create ONE PLACE where you collect all of the important things you need to remember. Ideas: Trello, Phone Notes, ONE notebook…
- Set up voice reminders: Technology is a game-changer. I use Alexa or my phone’s reminder system to alert me of important tasks throughout the day.
- Create structured routines: Establishing consistent habits or systems (like always putting my keys in the same spot) keeps me organized and minimizes the risk of losing things.
- Surround yourself with understanding people: Over the years, I’ve made sure to have people around me who are patient and understanding of my ADHD challenges. This makes a huge difference when you’re dealing with working memory issues.
ADHD Doesn’t Mean You’re Less Intelligent
A big misconception about ADHD is that struggling with working memory means you’re less intelligent. But the reality is, working memory is a better predictor of academic success than an IQ test. Research has shown that working memory tests are 3 to 4 times more accurate than IQ tests in predicting grades like math, reading, and spelling grades.
So next time you feel like your memory is failing you, remember: It’s not a reflection of your intelligence or potential. It’s just a unique aspect of your ADHD.
Final Thoughts: Embrace Your ADHD and Working Memory
ADHD and working memory issues may feel frustrating, but they don’t have to hold you back. With the right strategies in place, you can manage ADHD symptoms and thrive. The key is understanding that working memory challenges are just part of how your brain works, and plenty of tools and techniques help you stay on top of things.
Don’t let working memory issues define your success. Your potential is endless, and your ADHD brain has strengths that can take you further than you might realize.
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And hey, if you’re looking for more relatable ADHD content or personalized coaching, I’m here to help! Check out the link in my profile for information on one-on-one and group coaching. Let’s navigate this ADHD journey together.
Disclaimer:
This blog post is for informational and entertainment purposes and is not a substitute for professional medical advice, diagnosis, or treatment. Consult a qualified healthcare provider with any questions about your health.
