Psychologist, Psychiatrist, Or Therapist: Who Treats ADHD?
You have trouble remembering the steps to a recipe you just read. You often forget where you put your keys as you’re getting ready to leave, even though you were just holding them. Maybe you realize halfway through a conversation that you can’t remember the details of what was said. Does this sound familiar? If so, then you may already know what it’s like to struggle with working memory: the brain’s ability to temporarily store information that you’re actively using.
People with ADHD often have trouble multitasking and keeping track of things, which can be a sign of working memory problems. But what exactly is the ADHD-working memory connection?
An overview of ADHD
Attention-deficit hyperactivity disorder, also known as ADHD, is a disorder that is often (though not always) diagnosed in childhood. Although ADHD symptoms can look different for different people, in general, it tends to make it harder to do things like:
- Make future plans
- Stay organized
- Control impulses
- Manage emotions
- Focus for long periods
These skills fall under the umbrella of something called “executive functioning.” Executive functioning plays an important role in the ability to manage your time, make decisions, solve problems, and interact with others. These can be common challenges for people with ADHD.
We don’t know exactly what causes ADHD, but we do know that those with the disorder tend to have differences in the ways their brains work. Recent research has found that people with ADHD have structural changes in areas of the brain responsible for making decisions, planning ahead, working toward goals, and controlling urges. These are all different types of executive functioning.
The working memory-ADHD connection
Working memory is another executive function that is often affected by ADHD. But what exactly does this mean?
When working memory fails, it can make it hard to learn, follow conversations, multitask, and more. For example, let’s say you’re following directions to build a piece of furniture. At the same time as you’re physically putting the pieces together, you also have to remember what goes where, which steps you’ve already completed, and what comes next. In other words, your brain has to be juggling multiple tasks at the same time. If you didn’t have working memory, you wouldn’t be able to finish any of the steps without constantly looking back at the instruction manual.
Research suggests that people with ADHD may have poor working memory. In 2019, researchers monitored brain activity among 66 adults—some who had ADHD and some who didn’t—while having them complete visuospatial working memory tasks. (Visuospatial working memory is responsible for visual information, like shapes, colors, distance, and patterns.) They found that compared to those without ADHD, the adults with ADHD showed visual working memory deficits. In a different study from 2015, researchers also found that MRI data from people doing working memory tasks could be used to accurately predict ADHD. This working memory deficit may be partially responsible for certain ADHD symptoms, like forgetfulness and trouble following directions.
Managing working memory difficulties
Even though ADHD may contribute to a faulty working memory, there may still be ways to manage memory issues for a better quality of life. Some tips include:
Establish consistent daily routines
Consider starting daily rituals for tasks you do regularly, like bathing, cleaning, meal prepping, or doing laundry. As these habits become automatic, this may reduce the need to remember every detail of each task.
Consider meditation
Mindfulness may help improve your focus and attention while making it easier to be fully present during activities. Try setting aside a few minutes each day to quietly observe your thoughts and feelings, either on your own or using a guided meditation.
Use memory devices
Consider turning important information into acronyms or rhymes. You could also try setting things to music to make them easier to remember.
Use notes, visual aids, and other tools
Try taking a notebook with you to keep track of important information. Add appointments to your calendar as soon as you make them and use checklists to keep track of your to-dos. (Note-taking apps can also be useful.)
Take care of your health
Aim to get six to eight hours of quality sleep each night, eat a balanced diet, and get plenty of exercise. Living a healthy lifestyle may support memory and other brain functions.
Put items back in the same spot every time. Even if you know you’ll use something again soon, put it back in its proper place anyway. This may make it easier to keep track of things.
Seek outside support
If ADHD-related memory issues are negatively impacting your life, you might also benefit from professional support. A therapist may be able to suggest ways to strengthen your working memory, manage stress related to forgetfulness, and reduce other symptoms you may be having.
Because ADHD symptoms like forgetfulness can affect many areas of daily life, you might desire more support than you can get with in-person therapy. If so, online therapy might be helpful. Platforms like BetterHelp let you contact your therapist at any time via in-app messaging, and they will respond as soon as they can. This may be useful for getting help with memory challenges outside of your scheduled sessions.
Online therapy has been found to improve symptoms of ADHD. In a 2022 study, researchers analyzed six studies of internet-based ADHD interventions, finding that online treatments led to improvements in social function and attention.
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