ADHD and Memory

Memory problems are a common symptom of ADHD, but are often misunderstood.

People with ADHD-type symptoms don’t often have memory impairments in the traditional sense but they do often struggle with working memory – that is, the ability to hold and manipulate information in the mind over short periods. This can lead to forgetfulness, difficulty recalling important details, and challenges in following through on tasks or conversations.

Understanding how ADHD impacts memory can provide insight into the daily challenges faced by individuals with this condition.

Working memory and ADHD
Working memory is the brain’s short-term information storage system, allowing us to temporarily hold and process information while we’re engaging in other mental tasks. For individuals with ADHD, working memory tends to be less reliable, making it difficult to keep track of what they need to remember, especially when distractions or competing tasks are present. This is why people with ADHD might forget instructions, lose track of what they’re saying mid-sentence, or struggle to follow multi-step tasks.

Someone with ADHD may begin a task with the intention of completing it but get distracted along the way and forget what they were doing. Similarly, they might find it a regular occurrence to misplace everyday items like keys or phones – not because of a poor memory overall, but because their working memory is just completely overburdened by distractions.

Prospective memory challenges
Prospective memory, the ability to remember to perform tasks in the future, is another area where ADHD-type symptoms can cause difficulties, often forgetting appointments, deadlines, or obligations (even when these events are important or have been planned for ahead of time). This is because ADHD affects not just the ability to recall information, but also to mentally “hold onto” future tasks. Understandably, this can often lead to procrastination or forgetting to complete them altogether.

This can manifest in both minor and major ways, from forgetting to take out the bins to missing critical work deadlines or social commitments. The inconsistency in memory recall can be frustrating both for individuals with ADHD and for those around them, as they may seem unreliable – despite their best intentions.

Emotional impact of ADHD-related memory issues
Memory problems in ADHD can lead to emotional stress. The constant forgetting of important tasks or details can result in feelings of guilt, frustration, or low self-esteem.

On top of this, individuals with ADHD might feel as though they are constantly “letting others down” or failing to live up to expectations. Over time, this can contribute to anxiety or depression, particularly when memory lapses affect personal or professional responsibilities. 

The frustration of not remembering things others consider straightforward can cause a secondary level of tension in relationships. But while partners, friends, or colleagues may misunderstand forgetfulness as a lack of care or effort, in reality it is the result of ADHD’s impact on working memory and focus.

Strategies to improve memory
While memory problems in ADHD can be challenging, there are strategies to help manage them. One effective approach is to create external memory aids, such as using apps, planners, or reminders to offload the burden on working memory. Setting alarms, creating to-do lists, and using sticky notes can all help ensure important tasks aren’t forgotten.

Developing routines is another useful tactic, as consistent habits reduce the need for constant mental tracking. For example, placing keys in the same spot every day or following a morning routine can minimise forgetfulness.

Medication prescribed for ADHD can also help improve memory by increasing focus and reducing distractions. By improving overall attention, medications like stimulants or non-stimulants can indirectly enhance memory retention – but you’ll need to undergo a formal ADHD assessment before this route becomes an option.