Quick Answer
While working memory difficulties are a common part of ADHD and executive functioning, strategies such as habit pairing, visual reminders, consistent routines, regular exercise, and ADHD medication (when appropriate) can help support working memory and make everyday tasks easier to manage.
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Have you ever walked into a room and forgotten why you were there? Started a task only to get distracted halfway through? Or struggled to keep track of all the steps in a project at work?
If so, you’re not alone.
Working memory difficulties are one of the most common challenges I see in adults with ADHD. Many people assume they’re forgetful or simply not trying hard enough, but working memory problems are actually part of how ADHD affects the brain.
In my practice, I’ve worked with hundreds of adults (both men and women) who struggle with ADHD. And ADHD memory loss (both regarding working memory and other types of memory) is a challenge for most of them.
In this guide, I’ll explain what working memory is, why ADHD affects it, and the practical strategies that can help improve working memory and reduce the impact of ADHD memory loss in everyday life.
What is Working Memory?
Working memory is the brain’s ability to temporarily hold onto information while you’re using it. It helps you remember what you’re doing long enough to complete a task, follow instructions, solve problems, or make decisions.
Examples of complex tasks include reasoning, comprehension, and learning, according to British psychologist Alan Baddeley. Another way to look at working memory is the memory used to “plan and carry out behavior.”
Working memory allows you to remember a phone number long enough to dial it, follow multiple directions while driving, or keep track of the steps involved in preparing dinner. It’s one of the executive functions your brain relies on every day.
Working memory is different from the brain’s other memory systems. Long-term memory stores information you’ve learned over time, while short-term memory briefly holds information before it’s forgotten or transferred elsewhere. Working memory actively uses information in the moment, making it essential for planning, organization, learning, and day-to-day problem-solving.
Because working memory is closely tied to executive functioning, it’s one of the cognitive skills most commonly affected by ADHD. This is one reason ADHD memory loss can make everyday responsibilities feel much more difficult than they should.
Why is Working Memory Hard to Improve with ADHD?
Working memory is one part of your brain’s executive functioning system. Executive functions help you plan, prioritize, regulate emotions, manage time, stay organized, and complete tasks. Because ADHD affects executive functioning, it also affects your ability to hold onto information while you’re actively using it.
Your brain has to work much harder to juggle multiple pieces of information at once, especially when distractions, stress, or competing priorities enter the picture.
Dr. Peg Dawson highlights various executive challenges for people with ADHD:
- Task initiation: Dawson notes that many people with ADHD experience success once they start a task, but the biggest hurdle is gathering the willpower to begin.
- Sustained attention: Inattentiveness and susceptibility to distraction are common hindrances to the effective functioning of working memory.
- Task management: People with ADHD may struggle to manage multiple, complex tasks because of multiple ADHD symptoms, including struggles with working memory.
All of these executive challenges make working memory more difficult to execute for people with ADHD.
One person with ADHD describes how his mind functions:
“I liken ADHD to having a brain with a Ferrari engine and bicycle brakes.”
For many people I work with, this description definitely resonates. When it comes to working memory, the bicycle brakes make it hard to slow down and remember key information as the Ferrari engine powers through a complex task.
Working Memory Challenges Don’t Mean You’re Lazy
One of the biggest misconceptions I hear is that forgetting things or struggling to stay organized means someone simply isn’t trying hard enough.
In reality, working memory challenges aren’t a reflection of intelligence, motivation, or character. They’re a result of how ADHD affects executive functioning.
I’ve worked with many adults who blamed themselves for years because they forgot appointments, misplaced important items, or struggled to follow through on projects. Once they understood that ADHD affects working memory, they stopped viewing themselves as lazy and started building systems that worked with their brains instead of against them.
That shift in perspective often makes it much easier to create lasting habits and find strategies that actually stick.
How Can I Improve My Working Memory with ADHD?
If you have ADHD, you can improve your working memory with a few tactics, such as habit pairing, exercise, and targeted memory training. Keep reading to learn more about these working memory strategies.
1. Try Habit Pairing
Complex tasks can require multiple habits for successful completion. But people with ADHD may struggle to consider the additional tasks and habits to get to their goal. This might be a result of poor working memory, or other ADHD symptoms like hyperfocus and overthinking.
Habit pairing links an unmemorable or undesirable task with something that’s enjoyable.
Paula Engrebretson, ADHD coach and productivity strategist, elaborates:
“Habit pairing works by linking something that you want to do with something you already enjoy doing…you’re turning a dopamine-friendly experience into a new habit, which makes that new habit more bearable. And for ADHD brains, habit pairing works especially well.”
Let’s think of a complex task that might require your working memory. For me, that might be organizing my tax documents each year. The undesirable task might be combing through invoices and submitting forms to my accountant. But if I pair that with a delicious latte every morning? I’ve linked my series of undesirable smaller tasks with something I enjoy.
For example, you might:
- Take your medication while making your morning coffee.
- Review your calendar while eating breakfast.
- Listen to your favorite podcast while folding laundry.
- Treat yourself to a favorite coffee while organizing paperwork or completing administrative tasks.
The goal is to make less enjoyable tasks easier to start by pairing them with something your brain already looks forward to.
2. Exercise More Often
Cognitive aerobic exercise has been proven to improve working memory in children with ADHD. These refer to exercises that require both physical and mental thought.
Examples include dance workouts, sports, and dual-movement exercises. Other effective modes of exercise for working memory in the study cited above included general aerobic training and mind-body exercises, though to lesser degrees.
Although much of the current research focuses on children, I’ve found that regular movement is one of the simplest lifestyle changes adults can make to support both working memory and overall ADHD symptom management. Even a 20-minute walk, bike ride, or workout can make a meaningful difference for many people.
3. Identify the Right Cues and Reminders
Dr. Peg Dawson advises identifying helpful cues and reminders instead of struggling to remember key tasks on your own:
“Rather than trying to remember to do something at a certain time…put an alarm in your smartphone. Or ask someone to remind you. Or, put a post-it in front of the door…that’s what I mean by finding cues and reminders that can work, rather than spending time trying to stretch your working memory.”
Many people that I work with see great results on ADHD symptom management, including on working memory, with specifically visual cues. This rings true for children and adults.
I’ve found that many adults benefit from making important information as visible as possible. Whiteboards, sticky notes, visual checklists, digital calendars, and phone reminders all reduce the amount of information your working memory has to hold onto throughout the day. Rather than relying on memory alone, let your environment do some of the remembering for you.
4. Consider Medication
Research on medication and working memory is still evolving. However, several studies suggest that stimulant medications may improve working memory and other executive functioning skills for some adults with ADHD.
ADHD treatment looks different for everyone. I take a holistic approach in the way I treat people with ADHD, which can include any combination of treatments, from meditation to counseling to medication.
5. Get Firm on Your Routine
One of the most effective ways to support working memory is by creating consistent routines. When daily habits become automatic, your brain doesn’t have to work as hard to remember what comes next.
Dr. Peg Dawson explains that structured environments often reduce the burden on executive functioning because you’re relying less on working memory and more on established habits. She notes:
“I would look at an environment that provides enough structure and routine so that you’re not having to rely on executive skill challenges.”
I agree with Dawson to a certain extent. There’s no doubt that routines are beneficial to the management of ADHD symptoms.
But if someone decides to take a more abstract career path, ADHD doesn’t necessarily need to deter them from that. You can implement routines even in more abstract tasks and careers. Plus, creativity and spontaneity are both ADHD strengths that I encourage everyone I work with to embrace!
Here are a few examples of routine-building activities, no matter your occupation:
- Wake up at the same time every day
- Go to bed at the same time every day
- Maintain a regular exercise regimen
- Plan things to look forward to on your time off
- Use time management trackers like the Pomodoro technique
Improve Your Working Memory with West Coast Adult ADHD!
Working memory challenges can make everyday tasks feel much harder than they need to be, but they don’t define your intelligence or your potential.
At our clinic, we have spoken with many clients who assumed they were simply forgetful or disorganized. Once they understood how ADHD affects working memory and started using strategies designed for the way their brains work, many found it much easier to stay organized, complete tasks, and feel more confident in their daily lives.
Whether your treatment plan includes lifestyle changes, cognitive behavioral therapy, medication, coaching, or a combination of approaches, the right support can make a meaningful difference.
If you’re wondering whether ADHD may be contributing to your working memory challenges, our team can help. We’ll assess your symptoms, answer your questions, and develop a personalized treatment plan designed around your goals and everyday life.
FAQs
Q: What are the symptoms of poor working memory?
A: Examples of symptoms of poor working memory include:
- Trouble following or keeping up with conversations
- Being easily distracted while completing a tasks
- Forgetting instructions within a multi-step process or task
Q: Is poor working memory a symptom of ADHD?
A: Yes. Working memory difficulties are one of the most common executive functioning challenges associated with ADHD. Many adults find it difficult to remember instructions, keep track of multiple tasks, or hold information in mind while completing a project. Research shows that between 80-85% of people with ADHD struggle with working memory deficits.
Q: Do ADHD meds help with memory?
A: Yes, stimulant medications for ADHD have been proven to improve working memory, as well as other types of ADHD symptoms.
Q: Can ADHD cause memory loss?
A: Yes, ADHD memory loss is common because people with ADHD have brains that process information very quickly, so much so that they can forget certain pieces of information. Visual cues, reminders, alarms, and routines can all help improve ADHD memory loss.
Q: Can working memory improve with ADHD?
A: Yes. While ADHD-related working memory challenges may not disappear completely, many adults see meaningful improvements by combining strategies such as routines, visual reminders, regular exercise, cognitive behavioral therapy, medication when appropriate, and other personalized treatments. The goal is to reduce the impact that working memory challenges have on your daily life.
Resources
- Working memory (scientific article about working memory)
- What are the differences between short-term, long-term, and working memory (medical article about the different types of memory and their differences)
- How to use habit stacking and habit pairing (ADHD coach’s video about habit pairing and its effects on ADHD symptoms)
- Your brain’s GPS is glitchy (article about working memory in people with ADHD)
- Exploring the impact of different types of exercise on working memory in children with ADHD (study on the effects of exercise on working memory)
- How to manage executive function and working memory challenges in adults with ADHD (video interview with a doctor about working memory challenges and solutions for adults with ADHD)
- Do you have a working memory deficit? (article assessment for working memory deficit)
- Working memory related functional connectivity in adult ADHD (study exploring working memory in people with ADHD)
- The effects of stimulant medication on working memory functional connectivity in ADHD (medical study exploring the effects of stimulant medication on working memory in people with ADHD)
- ADHD Memory Loss: Science-Backed Ways to Boost Your Memory (article about ADHD memory loss and strategies)