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.
An overview of ADHD (attention deficit hyperactivity disorder): Adults & children with ADHD
- Difficulty making future plans
- Challenges staying organized
- Impulsivity
- Difficulty managing emotions
- A lack of ability to focus for long periods
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.
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.
Takeaway
What is verbal and non-verbal working memory?
Verbal working memory refers to the ability to hold language-based information in our mental space for a short-period of time. Non-verbal working memory, sometimes called visual working memory, is the brain’s ability to retain visual or spatial information temporarily. Both are forms of short-term memory that are necessary for processing incoming information.
Does ADHD affect verbal and non-verbal memory?
Yes. Research shows that ADHD affects the entire working memory system, including verbal working memory and non-verbal working memory. In general, people with ADHD brains may have a harder time following instructions and remembering things in their day-to-day lives compared to neurotypical people. Researchers believe this is due to impairment in the prefrontal cortex of the brain. Problems with working memory often appear during the early stages of ADHD.
What is life like for people with ADHD symptoms?
ADHD can affect a person’s ability to function in daily life. Working memory deficits may cause them to forget or lose things frequently, which can cause them to be late to appointments or social occasions. This can impact personal and professional relationships.
What do children with ADHD struggle with?
Primarily, children with ADHD struggle with self-regulation and executive functioning skills.
How does ADHD affect children's mental health?
ADHD appears to increase the risk of anxiety and depression among other forms of mental illness.
Does attention deficit hyperactivity disorder cause poor working memory?
Yes. Between 60 and 80% of children with ADHD also have poor working memory skills. This means they struggle to recall information for a short period such as remembering a brief grocery list or items on to-do lists, for example.
What is working memory ADHD?
Working memory ADHD is a colloquial reference to how ADHD impacts a person’s ability to process information while holding it in their working memory. Long-term memories may also be impacted by ADHD, but not in the same way.
What are the symptoms of poor working memory?
Non-ADHD brains are typically able to manipulate information while holding it in temporary storage. This is what’s called a good working memory. Working memory challenges can cause symptoms in different aspects of life such as:
- Daydreaming
- Being easily distracted
- Disorganization
- Misplacing things frequently
- Poor reasoning skills
- Poor reading comprehension
Poor working memory skills may become more apparent when an individual has to process different combinations of verbal and non-verbal information or multiple pieces of information at once.
What causes working memory issues in children?
There are several physical and mental health conditions that can impair working memory in children, such as ADHD, autism, learning disabilities, and traumatic brain injury, for example. Brain training exercises, including playing brain games, can help improve cognitive skills like working memory, despite an ADHD diagnosis. Children can also use visual cues such as sticky notes or post-its to cross things off a list in order to aid memory retention.
Do people with ADHD have a higher IQ?
No. ADHD is not correlated with a lower or higher IQ.
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