6 Strategies For Managing ADHD Forgetfulness
Everyone forgets things sometimes. For individuals with attention-deficit/hyperactivity disorder (ADHD), however, forgetfulness may be a part of daily life that can significantly interfere with functioning. People with ADHD may have reduced capacity for short-term memory in particular, which can be especially true during periods of high stress or when faced with lots of other sensory input. That said, there are coping strategies that those with ADHD can implement that could enhance memory and reduce forgetfulness.
How does ADHD impact memory?
The type of memory that ADHD may impact most is called working memory, or short-term memory. It refers to the brain’s ability to remember and recall information without committing it to long-term storage. For example, if your boss gives you a set of directions to carry out immediately, completing the task requires the use of working memory.
One of the characteristics of ADHD brains is that they often struggle to filter out unnecessary sensory information, making it harder to focus. This means that people with ADHD may find it difficult to pay attention to information being given to them due to the feeling of being bombarded by sensory input. If they aren’t focused while taking in the information, it’s unlikely to be stored in their working memory and so can’t be referenced a short while later.
Six strategies to help improve memory and reduce forgetfulness
That said, there’s no one approach that will work to manage symptoms of forgetfulness in every individual with ADHD. Instead, it usually takes some experimentation to figure out which combination of strategies may work best for you. Some techniques that may be worth considering include the following.
1. Use physical memory aids
Using physical reminders as memory aids can be helpful. For some, something as simple as committing to using a daily calendar to track events as they get scheduled can reduce the burden placed on the brain and consequently improve memory. Rather than trying to store that information while also managing and filtering new information coming in, putting it in a calendar provides a semi-permanent storage option without having to stress about remembering.
Others may find it helpful to post physical notes or reminders for themselves in certain locations. For example, if a person often forgets to feed the dog before leaving for work, they might attach a note about it to their front door that they’ll see before leaving. Or, a person who often misplaces their keys could benefit from putting up a hook by the door to remind them to hang their keys there each time they come home. While techniques like these may seem simple, they may be effective in reducing mental loads and improving memory.
2. Establish routines and healthy habits
Trouble with impulse control is a common symptom of ADHD. Following impulses can distract an individual from the task at hand, which may lead them to forget details due to the disruption. Developing a system of routines and healthy habits may help with this challenge. For example, developing a morning routine when you first get to work—such as checking emails and setting up a daily checklist before starting on any projects—may be helpful. It could also be beneficial to develop routines for workflow, such as working for 20 minutes and then getting up to take a break for five.
Outside of work and school, developing healthy habits such as getting enough high-quality sleep, eating nutritious foods, and getting regular exercise can be helpful with memory, too. These routines and habits give a person with ADHD something to anchor to, and research suggests that they may help improve cognitive function as well.
3. Practice mindfulness
Developing a mindfulness routine may help individuals with ADHD improve focus and reduce impulsivity, which could reduce forgetfulness. Examples of mindfulness strategies include:
- Meditation. Whether it’s guided or done independently, a regular mindfulness meditation practice can be a way to increase focus and center the mind on the task at hand. There are many free resources online, such as videos and audio tracks, that can help you get started.
- Body scanning. Tensing and releasing muscle groups in order from head to toe may help relieve stress and bring a sense of calm awareness to the body, which could help decrease feelings of sensory overload and improve focus.
- Journaling. Writing down thoughts in a journal or diary is a way to clear them out from the mind so you can focus your attention more completely on the task at hand. It may also help you identify unhelpful patterns that could be making things harder for you.
- Deep breathing techniques. Deep breathing techniques are a way to center the body and mind on your breathing, which may allow for increased concentration and memory function.
While mindfulness strategies alone may not eliminate forgetful moments, they may help reduce overstimulation, which can allow a person with ADHD to focus and remember things more effectively.
4. Develop memory strategies
Memory strategies can include things like mnemonic devices, memory palaces, note-taking, and visualization. These techniques usually work best when individuals with ADHD recognize that they are being given important information that they may need assistance in remembering, which is why they’re so common among students.
5. Leverage technology
Technology can be another powerful support for those experiencing forgetfulness. Simply using a digital calendar with reminders can help alleviate issues around scheduling and remembering important events. Apps that allow for voice recording or dictation-based note-taking may also be helpful. Finally, there are also apps that may aid in improving memory abilities through simple daily exercises.
6. Seek support
Working with a licensed therapist or other mental health professional can be an effective way to craft personalized routines for managing memory issues and other symptoms related to ADHD. That said, regularly commuting to an office for therapy appointments can be overstimulating and stressful, particularly for some individuals with ADHD.
That’s why many turn to online therapy instead, where you can meet with a licensed therapist virtually from anywhere you have an internet connection. One study explored the effectiveness of online therapy and how it may impact individuals with ADHD, and its findings suggest that online therapy can be as effective as in-person therapy for managing ADHD symptoms.
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