Yes, ADHD Does Affect Memory—Here's What That Actually Means

You sit down with your coffee, ready to get some work done. Only, you get your screen loaded, hear a notification on your phone, and the next thing you know, you are on Amazon looking for your next novel to read. How did you get there, and why is your project still blank? If you have experienced anything similar to this scenario, you may be experiencing adult ADHD memory problems. So, does ADHD affect memory?

Yes, ADHD does affect memory. Memory issues are a real concern for people with ADHD, and it doesn't mean that you're failing at life; it is just how your brain stores and processes information differently than others.

ADHD actually affects different types of memory in different ways. Working memory, short-term memory, and long-term memory are all affected by ADHD.  Understanding these key differences can help explain some of your daily memory lapses. Let's take a deeper look at common memory issues with ADHD.

The Types of Memory ADHD Affects Most

ADHD tends to affect three types of memory the most: working memory, short-term memory, and long-term memory.

Working Memory: Your Brain's Temporary Notepad

Your working memory is like your brain's "to-do list" or notepad. This is the part of the brain you use to store temporary information, like what you need from the grocery store or directions to a restaurant. But unlike short-term memory, which just stores information temporarily, working memory includes how you actually use and process that information.

Working memory helps you with multi-step instructions, basic mental math problems, and keeping up with the flow of conversations. The prefrontal cortex is the area of the brain responsible for most of the working memory processes.

Have you ever walked into a room to get something and forgotten what you were going to get, only to have to backtrack and hope you remember once you've retraced your steps? Have you ever been in the middle of a conversation and suddenly lost your train of thought? Or found yourself trying to follow someone's directions or a recipe, only to get confused and struggle to keep up?

These are all common working memory circumstances, and chances are, if you have ADHD, you may experience working memory issues more than others. Studies indicated that between 75% to 81% of people with ADHD have working memory issues.

People with ADHD often struggle with working memory and attention, making ADHD working memory problems one of their most significant challenges. They tend to have a smaller working memory space or notepad, which also makes it easy for the working memory to become overwhelmed. 

Working memory is also associated with emotional regulation. So, it makes sense that people with working memory challenges may get more frustrated.

Short-Term Memory: Holding Information for a Few Moments

Short-term memory is the part of the brain where you put information that you only need briefly. So when someone gives you their phone number, and you repeat it to yourself until you store it in your phone, you are using your short-term memory. Tomorrow you probably won't be able to recall those seven numbers.

You use short-term memory when your mom gives you two things to get from the store, so you don't write them down; you just remember, "milk and bread."

Short-term memory is more like passive storage, and working memory is actively used. Working memory encompasses short-term memory and includes the executive functions that support its use, such as problem-solving and other forms of higher thinking.

If you have ADHD short-term memory loss, you may find it hard to remember verbal instructions. ADHD can significantly impact short-term memory processes, but not as severely or as commonly as working memory problems.

Long-Term Memory: Why You Can Remember Some Things But Not Others

Long-term memory is where you store important milestones in your life and information that you can recall ten or twenty years from now. Long-term memory is stored in a different area of the brain than short-term memory. People with ADHD don't exactly have a long-term memory problem; rather, the challenge lies in transferring information to long-term memory and the encoding process.

Because people with ADHD are prone to attention issues and distractibility, they often fail to have information properly stored in long-term memory. This explains why people with ADHD often remember information they are passionate about. Information that is interesting to them carries an emotional attachment, which helps the brain store it in long-term memory more easily. Memories or information that carries an emotional attachment release extra dopamine, which actually helps them get processed and stored in long-term memory.

Why ADHD Causes Memory Problems

So does ADHD affect memory? Absolutely. Now, let's look at how the brain stores memories to learn more.

Your Brain's Attention System Controls What Gets Remembered

Your brain has an attention system that acts like a security guard or a doorkeeper for memory. People with ADHD have difficulty holding attention or focusing, which can cause information not to be properly encoded and therefore stored in certain memory "drives." People with ADHD often have difficulty focusing long enough to process information, leading to misrouting in memory.

You know how frustrating it is to take a photo with a shaky camera or when you're moving, and the picture doesn't adjust, so it doesn't come out clear? That's essentially how memory formation is with ADHD; it can be a bit fuzzy because the information wasn't "focused in on" correctly.

It isn't a matter of trying harder or caring more about information; it's a brain chemistry issue, so don't beat yourself up about it if you experience memory issues with ADHD.

The Brain Chemistry Behind ADHD Memory Issues

ADHD memory problems also stem from the brain's chemistry. The prefrontal cortex and other areas need ample amounts of dopamine and norepinephrine to function properly. Individuals with ADHD have lower levels of dopamine and norepinephrine, and the prefrontal cortex uses dopamine to help with executive functions like paying attention and organizing thoughts.

 The prefrontal cortex needs adequate levels of both of these neurotransmitters for optimal functioning, which is one of the reasons why stimulant medications are successful for helping with ADHD forgetfulness.

What ADHD Memory Problems Look Like in Real Life

ADHD memory issues will look different for everyone. But we've compiled a list of some common examples you can relate to in your own way.

At Home

Some ways that ADHD memory problems can manifest in your day-to-day life at home can look like the following:

• Losing items: Do you feel like you are always looking for your phone or keys and can't seem to get out the door with everything intact, even when you have designated places for stuff?
• Missing appointments: Are you constantly missing at least one important meeting or appointment a week, even though you have it on three different calendars or apps?
• Time blindness: Have you ever been hyper-focused on a project around the house and completely lost track of time, and skipped dinner?
• Leave the stove or appliance on: Do you walk out of the kitchen to do something else, and you forget that the stove is burning or another appliance is running?
• Forgetting what you are doing mid-action: Do you find yourself cleaning the bathroom, get distracted, and start folding laundry before you ever finish cleaning the bathroom?
  
  

In Social Settings

ADHD memory problems in social settings can look like:

• Losing your train of thought: Do you lose your train of thought and stop mid-sentence, and can't remember what you were going to say?
• Difficulty with verbal instructions: When someone gives you directions to the restaurant, and you can't follow them at all, you ask them to text them to you. You do better when you actually read them rather than listen to them.
• Forget conversations with loved ones: Do you forget important conversations with loved ones? Are you even accused of not paying enough attention to them when they talk to you?
• Interrupting: Do you sometimes interrupt others so that you can say what you are trying to say before you forget it?
  
  

At Work

ADHD memory problems at work can look like:

• Needing to ask for instructions more than once: Do you find that you need to ask your boss to repeat instructions more than once?
• Opening up a tab and going blank: On the computer, you open a tab only to forget what you were doing or researching.
• Getting distracted by tasks: You start working on a document, then get a notification about an email, read it, and start a different task before finishing the first document.
• Misplacing things: Even with a drawer organizer at your desk, you are still always looking for a highlighter, a stapler, or your keys.
• Forgetting what was said at the morning meeting: You were at the meeting; you even led a discussion, but when you returned to your desk, you forgot most of it.

You're Not Alone

These types of memory problems with ADHD are frustrating, but they are very common among people with ADHD. A Reddit user shared an experience in a subreddit discussing ADHD and memory issues. They shared the following comment:

"Example that just happened. I made coffee and toast for breakfast, sat down at the table, and realized I left both on the counter. Got up, saw my dog by the door, so I let her out, then I said "oh it's nice out" so I stayed in the yard with her while she did her business. Came back in and now I have cold toast and coffee."

While it can be bothersome or even annoying, you are not alone in experiencing these memory issues with ADHD. The difference between ADHD-related memory issues and regular forgetfulness has to do with the frequency and duration of these types of events. If you experience these types of memory problems consistently, then it may be more than just regular stress-related forgetfulness.

ADHD Memory Problems vs. Other Conditions

What happens if it isn’t ADHD-related memory problems? Let’s go over some ways you can tell if it's ADHD memory loss or something else.

How to Tell If It's ADHD or Something Else

Memory problems can stem from other causes besides just ADHD. So, how do you tell whether it is ADHD or something else? Anxiety, depression, and even sleep disorders can cause memory issues similar to those with ADHD. 

Depression-related memory issues are often mood-based and sporadic. Similarly, anxiety-related memory issues tend to occur only when in a high- anxious state. However, one of the main differences is that ADHD memory loss will have started in childhood or as a young adult.

ADHD can often co-occur with other mental health issues, which can certainly complicate things. ADHD and anxiety are two of the most common co-occurring disorders. For people who have both anxiety and ADHD, working memory issues are often significant.

As you can see, all of these issues are complex and can overlap. This is why it is so important to seek professional help when you think you have ADHD, so they can accurately diagnose you, and you don't have to guess any longer.

When Memory Problems Might Signal Something More Serious

Memory problems could point to something more serious as well. Dementia and other neurological conditions that affect memory are possible. If you find yourself confused, forgetting basic tasks, or neglecting self-care, you may want to see a professional.

Most ADHD memory problems stem from working memory and the inability to form new memories. If you are experiencing loss of existing memories, then it could be dementia or serious memory loss.

It's always a good idea to see a professional whenever you experience memory issues so that you can determine the cause sooner rather than later.

Practical Strategies to Manage Memory Problems With ADHD

Let's take a look at some practical tools and strategies that you can try to help with ADHD memory problems.

External Memory Tools That Actually Work

There are many external memory tools for your computer or smartphone that can help with ADHD memory problems. Some ADHD planning tools that actually work include:

• Smartphone reminder apps: You can use tools like Todoist, Apple Reminders, and Google Tasks to set reminders for daily tasks and checklists.
• Calendar apps: Tiimo, Structured, and Motion are all good options for managing time blindness and offer visuals that help ADHD'ers structure their day-to-day tasks.
• Note-taking apps: You can get your thoughts down in a distraction-free note-taking app like Evernote, Joplin, and Obsidian.
• Habit-tracking apps: You can use tools like Streaks, Finch, and TaskHero to track specific habits and manage goals.
• Visual-planner apps: Thruday is a visual-planner app designed with ADHD in mind, using tools that aren't overwhelming like some apps. Susama is another similar option.

Try Physical Planners 

Sometimes you can get too many reminder apps going on at once, which can cause digital overload/ overwhelm. In those instances, you can switch to physical planners. You can also use physical notebooks or planners to organize your thoughts and provide space to keep reminders and anything else you need written down. The Happy Planner is a great example of a physical planner that helps people with ADHD stay organized and remember important information.

Daily Habits That Support Better Memory

If you are struggling with ADHD memory issues, some great daily habits can help support better memory. For example, maintaining a consistent sleep schedule can help improve your memory. Getting the right amount of sleep and sticking to a structured schedule can help with ADHD memory issues. Structure helps people with ADHD to function better, so routine sleep is no different.

Exercise has been shown to improve working memory functions. This makes sense because exercise naturally increases dopamine levels, and the brain uses dopamine for working memory.

Lastly, learning how to properly manage stress can help reduce ADHD forgetfulness. Stress levels can often cause temporary memory loss for everyone, but especially those with ADHD. When you get overwhelmed with so much at one time, it's like your mind goes completely blank.

Learn effective self-care and mindfulness strategies to help reduce your stress levels, and try to limit multitasking as much as possible. Multitasking can overload working memory and prevent you from accomplishing any of your tasks. Try to focus on one thing at a time to reduce memory problems.

While these helpful habits can help, they are not cures for memory concerns, and you will still want to seek professional help when you experience memory issues, ADHD-related or not.

When Professional Treatment Can Help

ADHD treatment can help improve your ADHD memory issues. For one, ADHD medications can help improve working memory function for people with ADHD. These stimulant medications increase norepinephrine and dopamine levels in the brain, which help improve focus and attention, resulting in better working memory.

Secondly, therapy can teach you effective strategies to compensate for working memory issues, such as adding a "second brain" tool and structuring your day-to-day life in “chunks”. 

Treatment's main job is to address the underlying attention issues that cause the memory problems in the first place. By improving attention, you can boost cognitive performance, especially in working memory. 

Seeking help for your ADHD is a sign of empowerment and taking control of your life. Never feel like getting help is a sign of giving up. On the contrary, it's the best step you can take to manage ADHD and related memory issues.

Now that we’ve addressed the question, “Does ADHD affect memory?” let’s explore the solutions! If you are experiencing ADHD forgetfulness or other ADHD-related problems, ADHD Advisor can help!

We offer telehealth ADHD treatment and convenient same-day appointments. You can get started living a better way of life today. Just take our short quiz to see if you qualify for an ADHD evaluation and take the first step toward a better way of life without letting ADHD symptoms stand in your way.

Getting Help for ADHD and Memory Issues

Memory issues may be frustrating, but the good news is that with proper ADHD treatment, you can reduce these experiences. If you recognize any of these ADHD memory problems, you should consider reaching out for professional help.

If you do have ADHD and remembering things is challenging, then you might want to seek treatment. Even if it is something else, a professional can determine the cause of your memory problems and address them right away.

At ADHD Advisor, we offer same-day virtual assessments, comprehensive evaluations, medication sent directly to the pharmacy (if needed), and personalized treatment plans that can include therapy, medication, or coaching. Don't let troublesome memory issues continue without getting an ADHD evaluation.

Take our short quiz today to see if you qualify for an ADHD evaluation with one of our licensed clinicians. If you do receive an ADHD diagnosis, they can create a treatment plan for you right away. ADHD can be successfully managed, and people live lives with fewer symptoms with proper treatment. Click here to get started healing your ADHD.

Frequently Asked Questions

Does ADHD affect memory?

Yes, ADHD does affect memory, mainly working memory.

How does ADHD affect working memory?

ADHD affects working memory, reducing the capacity to store information. As a result, new information can easily overwhelm individuals.

Can ADHD cause short-term memory problems?

Yes, ADHD can cause short-term memory problems, partially due to the reduced levels of dopamine and norepinephrine.

Why do people with ADHD forget things easily?

People with ADHD forget things easily due to problems with working memory and focus.

Does ADHD cause memory loss, or is it something different?

ADHD does not cause memory loss. Instead, it causes issues with forming new memories rather than the loss of old ones.

What is working memory, and how does ADHD impact it?

Working memory is the brain’s ability to take in information and use it in everyday life. ADHD reduces this “workspace,” impacting how much information it can store and use.

Is poor memory a sign of ADHD?

Yes, poor memory is a common sign of ADHD.

How do ADHD memory problems differ in adults versus children?

Adults often struggle to encode information into long-term memory, while children often have difficulty following instructions. Both children and adults tend to experience memory issues with working memory.

Does ADHD medication improve working memory?

Yes, ADHD medication has been shown to increase dopamine and norepinephrine, helping people focus and improve working memory.

What are the best exercises and strategies to improve memory with ADHD?

Some strategies and exercises to improve memory with ADHD include:

• Memory games
• Mindfulness practices
• Exercise and yoga
• Habit stacking
• Mind mapping
• Digital planning tools