We all struggle with working memory from time to time. You may forget any item on your grocery list or forget an important date, but for individuals with ADHD, working memory can be a bigger issue. Troubles with working memory can lead to issues with planning and organizing, and carrying out daily chores such as running errands. Individuals with ADHD often have poor working memory, but can improve it with certain strategies and exercises. With the right brain training tips and routines, you can better your working memory and improve your home life, work, and relationships. Here’s how to improve working memory with ADHD.
What Is Working Memory?
Working memory is an executive function that affects how we process, use, and remember information on a daily basis. It’s often used interchangeably with short-term memory, however working memory allows for the manipulation of information. While short-term memory stores information for around 20-30 seconds, working memory not only helps you remember things for around 30 seconds, it also helps you work with that information within that time frame.
Working memory allows us to hold a limited amount of information for immediate mental use, such as remembering a phone number while dialling or recalling directions. It allows us to work with information without losing track of what we’re doing, and is essential for cognitive functions such as problem solving, decision making, and multitasking. It helps you stay focused on, and engaged with a task.
What Is the Link Between ADHD & Working Memory?
Working memory is one of the core executive functions- a set of cognitive abilities needed to achieve goals, and since ADHD affects executive functioning, it makes sense that people with ADHD often struggle with working memory. Examples of poor working memory include constantly losing your keys, phone, or wallet, wanting to join a conversation but forgetting what you wanted to say, and missing deadlines at work because you have trouble with organization and following through on projects.
Trouble with working memory can be an attention issue where the information was never put into the brain’s storage system in the first place. It can also be affected by distractibility and impulsivity, both of which are common symptoms of ADHD.
How to Improve Working Memory with ADHD
1. Eliminate Distractions
Working memory can be made even worse by distractibility and impulsivity, so it’s important to limit distractions in your workspace as much as possible. Make sure your working area is limited to only what’s needed for your current project. Place your phone in another room and make sure your workspace is tidy so you aren’t preoccupied with clutter. Download an app to block web browsing to limit online distractions, and if that’s not good enough, you can even consider having a separate work computer.
2. Make Lists
Lists can be your best friend if you struggle with working memory. It’s hard to focus on a single step while simultaneously thinking about all the other steps you’ll need to do. Create to-do lists and break things up into as many smaller steps as you need. This will allow you to give each task your full attention, plus crossing items off a list is super satisfying. You can also make a running list of everything you need to do or buy so that you don’t forget anything. Whenever something pops into your head or you see a reminder about it, add it to your list!
3. Exercise Daily
Regular physical exercise has been shown to improve working memory, attention, and cognitive function. It can also improve your mood, help you sleep better, and reduce stress, all of which are important for memory. High intensity exercise may be particularly important in improving working memory. Aim for daily exercise with a variety of exercise types including aerobic, strength, and function exercises.
4. Create Routines
Routines and consistency are important for the ADHD brain. Once a task becomes habitual, it requires less working memory to do it. This is why morning and night time routines are so important. You can also create a routine for when you get home from work, placing your wallet and keys in the same place every time so you’re less likely to lose them.
5. Break Things Down
Breaking down larger projects into smaller tasks reduces the scope of what’s in front of you. The fewer things you have to remember, the more likely you’ll be able to remember them and get through them. It’s important to focus on one or two small things at a time to reduce brain fatigue, maintain concentration, and make progress on your projects.
6. Find the Right Systems for You
There’s not a one-size fits all solution when it comes to improving working memory. It’s important to try out different systems to find the one(s) that works best for you (and keep in mind, this may change from one week or month to the next). Try checklists, reminders, alarms, sticky notes and to-do lists to help jog your memory and reduce stress. This will make projects and tasks more manageable and help you remember what you have to get done.
7. Practice Mindfulness
Mindfulness not only has been shown to improve working memory, it can also reduce stress, anxiety, shame, fear, and any other emotions that pop up when you ruminate on the past or future. Mindfulness practices help you stay grounded in the present, making it easier to stay focused on the task at hand. Regularly practicing techniques like deep breathing, body scanning, and meditation has been shown to improve brain network training, which can enhance working memory.
8. Try Different Techniques for Remembering Things
Play around with different ways to remember things. You may remember something better if you come up with an acronym, song, or rhyme. Writing things down may help you remember better than if you type things in your Notes app. Or you may remember things better by saying them out loud or creating visual cues. For example, if you’re cooking a meal and run out of olive oil, you can keep cooking, but leave the olive oil on the counter to remind you to add it to your grocery list.
Many people with ADHD have issues with working memory. Try these tips to improve your working memory symptoms.
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