Working memory is one of those concepts that can sound complicated, but it really shapes the way we learn, focus, and manage daily tasks. For people living with ADHD, working memory is often a weak spot. That means things like following instructions, keeping track of details, or focusing on steps in a process can be extra tricky. If you’re trying to understand what’s going on inside your (or your loved one’s) brain, I’ll walk you through what working memory actually does, how it gets tangled up with ADHD, and some helpful ways to handle those everyday hurdles.
Understanding Working Memory
Working memory is basically your mind’s sticky note system. It’s how you temporarily hold onto and juggle information. Think remembering a phone number long enough to dial it or keeping a question in mind during a conversation. This ability is a small but mighty part of how we plan, organize, and solve problems in real life.
For most people, working memory works quietly in the background. But when it’s not functioning so smoothly, things like losing track of what you were about to say, forgetting steps in a recipe, or struggling with mental math can crop up a lot. That’s where ADHD often steps in because working memory challenges are super common with this condition. It’s the reason why a person with ADHD might read a paragraph and immediately forget what they just read, or get confused if they try to follow verbal directions while thinking about something else at the same time.
Research has shown that working memory isn’t just about remembering things for a short time—it’s also crucial for decision-making and regulating emotions. If working memory isn’t working well, a person may find it hard to control impulses, organize tasks, or even keep up with conversations in social settings. This can lead to a cycle of frustration and lower self-esteem, especially in environments like school or work where these skills are expected to be strong.
How ADHD Impacts Working Memory
ADHD (Attention Deficit/Hyperactivity Disorder) affects parts of the brain involved in attention regulation, impulse control, and—you guessed it—working memory. The brain regions most involved are the prefrontal cortex and networks responsible for executive functioning.
So what does this feel like day to day? You might notice that someone with ADHD:
- Misses important steps in tasks (like homework or work projects)
- Needs frequent reminders for what’s next
- Starts a task, gets distracted, and then forgets what they were doing
- Forgets instructions easily, even after hearing them just moments before
- Struggles with following multistep directions (like a teacher’s set of instructions or a multiingredient recipe)
I notice these things in my own life all the time. For example, I’ll set out to do chores, get distracted by something else halfway, and completely forget where I left off. It happens so much more when I’m tired or stressed, which seems to “shrink” my working memory even more.
It’s important to point out that working memory weaknesses in ADHD are not limited to kids. Adults can experience the same issues with managing deadlines, staying on top of appointments, and balancing multiple work tasks. This is why working memory is frequently mentioned when adults with ADHD struggle to keep up with rapidly changing requests at work or manage complex schedules at home.
Everyday Struggles: What Working Memory Weakness Looks Like
With ADHD, slips in working memory show up in a bunch of everyday ways. Here are some examples that might hit close to home:
- Walking into a room and totally forgetting why you went in there (I do it more often than I’d like to admit).
- Losing your train of thought in the middle of a story or during a long explanation.
- Leaving things like keys, wallets, or phones in random places because you didn’t hold that “don’t forget this” thought long enough.
- Struggling to complete tasks that require several steps in sequence (like doing laundry or preparing a meal from scratch).
- Having trouble recalling instructions a teacher or boss gave—even if you were paying attention and really want to remember.
- Re-reading the same page in a book over and over, only to realize you don’t remember any of it.
It’s not always about being careless or not trying hard enough. The brain wiring in ADHD just makes this one part of thinking a constant challenge.
Another daily example: Imagine keeping a shopping list in your head, but the items keep slipping away as you walk through the aisles. The memory isn’t lost forever—it’s just tough to keep it accessible in real time, especially when distractions pop up or when you feel overwhelmed. This can cause serious frustration and sometimes leads to feeling burnt out.
Helpful Strategies for Boosting Working Memory
While working memory is tricky to totally “fix,” there are some practical strategies that help make daily life smoother. Here are some go-to tips I—and lots of others in the ADHD community—find pretty handy:
- Write everything down: Using planners, todolists, or stickynotes keeps important info right in front of you.
- Break big tasks down: Smaller, clearer steps are much easier to follow than complicated, multistep lists.
- Use reminders: Set alarms or smartphone notifications so you don’t have to keep everything in your head.
- Repeat instructions: Say details back out loud, or have someone repeat them to you, to help cement them in your mind.
- Establish routines: Daily habits mean less brainpower spent remembering what to do next.
- Visual aids: Charts, checklists, or diagrams turn instructions into something easy to reference at any moment.
- Chunk information: Try to group information into smaller clusters. For instance, split a ten-digit phone number into three smaller groups, making it easier to remember on the spot.
I keep a dry erase board on my fridge for this exact reason. Before, I’d forget groceries, appointments, or even simple tasks like taking the trash out. Now, a quick glance keeps me on track.
Other strategies that work include color coding to visually separate tasks, using voice notes or audio reminders for things you need to do, and creating a checklist you can update throughout the day. These habits do not come naturally at first but become easier—and can give a real boost in self-confidence—as you notice how they lighten your mental load.
Common Challenges (and Some Solutions That Work)
It’s easy to feel frustrated when your working memory isn’t playing nice, but some challenges are super common and totally normal for people with ADHD. Here’s what comes up most often, and a few realistic solutions I’ve seen work for lots of people:
- Forgetfulness at school or work: Teachers or bosses might seem annoyed by repeated questions or mistakes. Try using a small notebook you carry everywhere to jot down quick notes, or use your phone if that works better for you.
- Easily losing track of conversations: If you zone out or forget what’s been said, don’t be shy about asking for a recap. Most people understand more than you’d think.
- Difficulty completing projects: Tackling one step at a time, and physically checking off completed parts, creates a steady sense of progress you can actually see.
- Fear of missing important deadlines: Setting multiple alarms tied to calendar events can give you extra chances to stay on top of tasks—especially if reminders pop up a day or two in advance as well as on the actual day.
Pro Tip: Linking New Tasks to Old Habits
When you add something new to your routine, connecting it to an old habit makes it more likely to stick. For example, if you want to remember to take your meds in the morning, place them next to your toothbrush so you see them during your regular morning routine.
Technology Helpers
Tech can be a real game changer. There are plenty of apps designed for reminders, habit tracking, and listmaking. Some people even use smart speakers to get audio reminders throughout the day. The key is finding tools you’ll actually use, not the fanciest app out there—just one that fits your style and won’t get lost among other distractions.
If paper planners work best for you, stick with them. But if you’re always on your phone, a simple notes app or calendar with alerts can keep you organized. Some apps allow you to share reminders or calendars with family members or friends, making teamwork and accountability much easier to manage.
Comparing Working Memory in ADHD and Typical Brains
It’s really helpful to remember there’s a wide spectrum when it comes to working memory ability—even for people without ADHD. Still, people with ADHD are way more likely to be on the lower end of the spectrum, especially when feeling stressed or overstimulated. What looks like forgetfulness or lack of care from the outside is usually just a different “baseline” for what the brain can handle in the moment.
Researchers find that kids and adults with ADHD often score lower on working memory tasks than their neurotypical peers. That translates to real-world stuff like more frequent mistakes, trouble managing time, and needing extra reminders in busy or noisy environments.
People without ADHD generally manage to hold several things in their mind at once, shifting focus without losing track. Meanwhile, those with ADHD are more likely to drop details along the way or swap out one thought for another before the first task finishes. Knowing that this difference is rooted in brain function—not personal effort—can be reassuring for many folks struggling with working memory.
Linking Working Memory, ADHD, and Everyday Success
Tackling working memory challenges means setting up supports that work for you. It could be sticky notes around your living space, a reminder app, or a friend to help keep you accountable. Building these supports isn’t about covering up flaws, but about making things smoother so you (or your loved one) can live with less frustration and more confidence.
Every little adjustment, from breaking tasks into steps to setting up clever reminders, stacks up as a win. With a little creativity and patience, living with ADHD and working memory quirks gets a lot easier. Celebrate your progress along the way and remember that even small changes can set you up for success—step by step, day by day. Life with ADHD comes with challenges, but with solid strategies and steady support, you can always find ways to make things work for you.