Working Memory ADHD And You: An Overview

Memory challenges can arise in various aspects of one’s day. For example, perhaps they have trouble remembering the steps to a recipe they just read, forget where they put their keys as they’re getting ready to leave, or realize halfway through a conversation that they can’t remember the details of what was said. Those who relate to these challenges may be struggling with working memory, the brain’s ability to temporarily store information it is actively using. 

People with ADHD often have trouble multitasking and keeping track of their belongings, which can be a sign of working memory problems. Exploring the ADHD-working memory connection may help individuals understand how their brains work and when to seek support from a professional. 

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An overview of ADHD (attention deficit hyperactivity disorder): Adults & children with ADHD

These skills fall under the umbrella of executive functioning, which plays a significant role in one’s ability to manage time, make decisions, solve problems, and interact with others. These challenges can be common for people with ADHD. 

There is no currently defined “cause” of ADHD. However, those living with this disorder tend to have differences in the ways their brains work. Recent research has found that people with ADHD have structural differences in areas of the brain responsible for making decisions, planning ahead, working toward goals, and controlling urges. These skills are all different types of executive functioning. 

Working memory ADHD: The connection 

Working memory is another executive function often affected by ADHD. It is the brain’s ability to briefly hold on to pieces of information so they can be used to solve a problem, perform a task, or make a decision. This form of memory differs from long-term memory, which includes the significant amount of information your brain holds onto throughout your lifetime, like your childhood memories or your ability to drive a car. 

When working memory fails, a person may experience difficulties learning, following conversations, and multitasking, among other tasks. For example, a person might be following directions to build a piece of furniture. At the same time as they’re physically putting the pieces together, they also must remember what goes where, which steps have already been completed, and what comes next. In this process, the brain must juggle multiple tasks simultaneously. Without working memory, a person would not 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. 

The researchers 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 specific ADHD symptoms, like forgetfulness and trouble following directions. 

Managing working memory difficulties: Try online memory tools & more

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, including but not limited to the following: 

• Establish consistent daily routines: Consider starting daily rituals for regular tasks, like bathing, cleaning, meal prepping, or laundry. As these habits become automatic, the need to remember every detail of each task may reduce.
• Consider meditation: Mindfulness may help you 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 on your own or using a guided meditation. 
• Use memory devices: Consider making acronyms or rhymes to remember information. You could also try making songs about the information to remember it easier.   
• Use notes, visual aids, and other tools: Take a notebook 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 may also be useful.
• Take care of your health: Aim to get six to eight hours of quality sleep each night, eat nutritious foods, and get 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 an item again soon, put it back in its proper place anyway. Doing so might make it easier to keep track of your items.  
• 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. 

Learn to manage ADHD-related memory challenges

Connect with a therapist

Mental health options for people with ADHD symptoms

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 through a platform like BetterHelp might be helpful. 

Benefits of mental health therapy online

Online platforms allow you to contact your therapist anytime via in-app messaging, and they will respond as soon as possible. This tool may allow you to get support with memory challenges outside of your scheduled sessions. In addition, you can choose between phone, video, or live chat sessions with your provider. 

Effectiveness of online therapy in adults or children with ADHD

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.