No matter how old you are, misplacing and forgetting things on a regular basis comes with consequences. Forgetting things your loved ones tell you can quickly lead to disappointment and a loss of trust. Forgetting about important meetings and schedule changes can affect your performance at work.
There are a few different reasons why you may have trouble remembering things before reaching old age. Not getting enough sleep is a common problem. Being hungry or stressed can affect your memory, too. In addition, poor memory can be a symptom of ADHD.
Researchers have known for many years that ADHD impacts working memory. Until recently, it’s been difficult to gauge how it affects short-term memory. The difference is that short-term memory is about storage and rehearsal or recall. Working memory is the applied use of that information to accomplish tasks. Plenty of studies on children have established the reality of working memory deficits for kids with ADHD. Studies on adults have confirmed that memory challenges persist when ADHD symptoms continue into adulthood.
In this blog post, we’ll share how ADHD affects memory and describe eight memory-related symptoms that are particularly common among people with ADHD.
How does ADHD impact memory?
Working memory refers to the top-down manipulation of information held in short-term memory. This includes processes like processing, noticing details about time or sequence, and updating and replacing old information. Anytime you do a puzzle, play a game or analyze information, you’re using your working memory. It’s also engaged when you have a conversation, read a book or watch a film.
ADHD primarily affects working memory because of reduced activity in specific brain regions, including the cerebellum and prefrontal cortex. We use these areas to think, learn, make decisions, solve problems, control our movements and more. These basic skills are called Executive Function skills, which are abilities that can be taught, learned and applied. Working memory is like a muscle that can be developed to perform more complex Executive Function skills.
Increased activity in the default mode network (DMN) causes distraction when its counterpart, the task positive network (TPN), is engaged. This makes it harder to shut out random thoughts and distractions that get in the way of focus and working memory. When working memory suffers, information held in the short-term memory doesn’t get updated and processed correctly before it’s converted into long-term memory.
8 signs that your memory challenges may be linked to ADHD
Working memory deficits usually correlate with the severity of other ADHD symptoms, such as a lack of focus, hyperactivity and impulsivity. They can also affect a person’s emotional processing and social skills. Many people with ADHD notice similar patterns in the ways they process information — and the types of information they’re likely to forget. It’s important to consider that health and wellness have a big impact on brain function, too.
The following are some signs that your difficulties with memory may be a sign of something more:
- Difficulty tuning out distractions — The DMN is the creative part of our brain that likes to make connections and brainstorm ideas. It’s usually engaged when we’re not focusing on a specific task, but those with ADHD have a harder time shutting it off. This is where symptoms of distractibility and low attention span often stem from. When there’s a lot of “background noise” in your brain, your working memory can miss important details, resulting in forgetfulness.
- Brain fog — “Brain fog” isn’t a medical term, but rather a range of symptoms that people notice when health conditions (e.g., ADHD, chronic pain, sensory processing disorders or even a lack of sleep) affect their cognitive abilities. You may notice difficulties with staying focused, completing simple tasks and remembering details.
- Difficulty with all things scheduling — All the problems with working memory we’ve discussed so far can wreak havoc on your scheduling abilities. It can cause you to forget special occasions like birthdays and struggle to keep track of deadlines, prioritize effectively or remember specific details.
- Difficulty with task switching — It takes a lot of mental energy and focus to switch from one task to the next. It’s like your brain’s literally “switching gears,” creating opportunities to get distracted and let details slip away.
- Difficulty forming and changing routines — Updating and correcting information is an important function of working memory. Forming a new habit means remembering your commitment not just once but once every day. Once a person with ADHD does manage to form a routine, making any changes to it is similarly difficult.
- Forgetting to do mundane tasks that bore you — Having lower levels of dopamine in the brain makes it difficult for people with ADHD to focus on tasks that don’t feel rewarding in the moment — for instance, household tasks and chores, like paying bills on time.
- Difficulty remembering and following instructions in the right order — Using your working memory while carrying out tasks can be particularly hard. People with ADHD often need to stop what they’re doing to access their short-term memory and recall specific instructions, which can get jumbled in the process.
- Trouble with object permanence — This is another informal term that basically means remembering things when you can’t see them. For people who struggle with this, it’s “out of sight, out of mind.” This might look like misplacing important items like your wallet or keys.
Get help with Executive Function skills for better working memory at WorkSmart Coaching
Forgetting minor details or important commitments can be more than frustrating. Most people expect memory problems to come with age. However, they’re more common among younger adults than you might expect. Having several of the symptoms listed here doesn’t necessarily mean you have ADHD. It does mean that you should consider whether stress, hunger or a lack of sleep might be a part of the problem. If these concerns aren’t relevant and you’ve noticed other ADHD symptoms like hyperactivity, inattentiveness or impulsive behaviors, then it may be time to consider an ADHD evaluation.
Regardless of what’s causing your memory challenges, working memory is a skill that you can improve. That’s one of the main things we help with through our adult Executive Function coaching program, WorkSmart. We match adults with coaches who provide personalized support in these areas. We help our clients develop skills, adapt tools and cultivate a flexible, confident mindset to tackle everyday challenges in their own unique way.
Do you need help improving your working memory and Executive Function skills? Contact our team today. Let’s talk about some new solutions and new possibilities.
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