Have you ever walked into a room and forgotten why you were there? Many people with ADHD struggle with memory problems, usually focused on working memory, which holds information you need to have temporarily, such as dialing a phone number before forgetting it. Having difficulty remembering short-term details can be incredibly frustrating.
Keep reading to learn everyday memory struggles, hacks, and long-term solutions for those with ADHD.
Everyday Struggles with Memory and ADHD
There are many ways that ADHD can make everyday life more challenging. According to ADDA, Attention Deficit Disorder Association, a resource and community for those with ADHD, ADHD can cause memory problems such as “forgetting to do household tasks or chores, struggling to remember instructions in the right order, lacking attention to details, misplacing important items, and more.” These can pose struggles and often result in feeling overwhelmed or upset.
ADHD’s effect on working memory causes these struggles. Working memory stores short-term information, and losing that information can make completing important tasks difficult. Many tasks, such as moving laundry from the washer to the dryer or getting yourself a drink, can be a struggle for those with ADHD. Many who struggle may try to mask their symptoms due to the fear of being misunderstood. Instead of judgment, offer support to those with ADHD, such as ways to help manage their tasks.
Realistic Task Management Options
The first thing to remember is that everyone has different ways of managing tasks and their lives. Some can easily stick to a daily routine. In contrast, others may need tasks broken down into smaller steps or a body double, a strategy where you bring another person in the room is the task you need to complete, helping to improve focus and accountability.
- Write it down – If you need to remember something, write it down. If possible, put it in the place where you will need to remember it. For example, if you need to defrost meat, put a sticky note on your fridge (or get a magnetic whiteboard so you don’t risk it falling off). Having a planner that you always keep with you can also be beneficial. Incentivize it using colorful markers and stickers when writing down essential tasks and dates.
- Boxes and Baskets—If you struggle with putting items away, have designated boxes and baskets around the house. Put one at the top of your staircase for things that need to go downstairs, and do the opposite for things that need to go upstairs.
- Use Apps and Calendars – If you have someone who can assist with keeping you accountable, using shared calendars can be helpful. If they are individual tasks, then find apps such as Finch, a self-care app with an incentive to keep you on task, or set alarms to go off with enough time to give you to complete the task. (Pro Tip: set two alarms – one for the designated time, and one for five minutes after in case you cannot respond at the time the first alarm goes off).
- Do Not Overload Yourself. If you have a work deadline, break things down into multiple steps. Set milestones and reminders for those milestones. If you need to send 100 emails weekly, break it down to 20 a day for 5 days. If you have cleaning to do, break things down into steps, and break down those steps into smaller steps.
Long Term Solutions
Many long-term solutions, such as medication and therapy, can help manage ADHD symptoms. Speak to your doctor to see if these options can benefit you. Practice realistic task management options by starting one new task at a time. Implementing multiple task management systems at once may be more harmful than beneficial. Start small and adjust as needed. Make your personal space a place of comfort. Do not implement tasks that will cause you distress. Small steps can lead to long-term success.
Conclusion
ADHD can cause memory struggles, primarily with working memory. To help make daily tasks more manageable, understand your stressors and determine what goals you want to reach first. Create small, realistic task management skills to help lighten the load on your memory. Lastly, talk to your doctor about potential medications and therapy that may help with long-term success.