As someone who’s spent more time looking for my lost phone than I care to admit, I can tell you firsthand: boosting working memory with ADHD is no easy task. But what exactly is working memory, why does it fail us so often, and what can we do to improve it? Let’s explore how it all ties together—and how to make life a bit easier for our ADHD brains.
Verbal vs. Non-Verbal Memory: How They Work Differently in the ADHD Brain
Working memory isn’t a one-size-fits-all thing. There are two main types: verbal and non-verbal memory. Verbal memory helps us keep information like words, sentences, or conversations in mind. Ever lose track of what someone was saying mid-conversation because you were already thinking about your reply? Yeah, that’s a verbal memory struggle. Non-verbal memory, on the other hand, handles images, spatial information, and visual tasks – like remembering where you left your phone or parked your car. Both types can be tricky for those of us with ADHD.
In ADHD brains, these two types of memory tend to short-circuit more often than in neurotypical brains. Imagine this: I once walked into a room to get something. By the time I got there, I forgot what I was supposed to be getting. Turns out, I was holding the thing I went to get the entire time! Sound familiar? That’s an example of non-verbal memory playing tricks on us.
Both verbal and non-verbal memory are essential for day-to-day functioning, and when they don’t work the way we need them to, tasks can slip through the cracks.
Attention Problem or Self-Regulation Problem? The Debate Around ADHD
Here’s where it gets a little more complex and fascinating. There’s a debate in the ADHD research world: is ADHD really an attention problem, or is it a self-regulation issue made worse by weak working memory?
Think of it like this: it’s not just that we get distracted, it’s that we have a hard time regulating our focus. We know we need to pay attention to that email from our client, but suddenly, we’re three pages deep into a rabbit hole about vegan recipes.
That lack of self-regulation is often connected to poor working memory. If you can’t hold the important task in your mind long enough to see it through, you’re more likely to lose focus or shift to something else entirely. It’s not that we don’t care; our brains are just wired differently.
Executive Function and ADHD: The Seven Pillars of Brain Activity
To understand how working memory fits into the bigger picture, let’s talk about executive function. Executive function is basically the brain’s CEO. It oversees seven core activities:
1. Working Memory – Holding information in mind to use it.
2. Mental Flexibility – Shifting between tasks or thoughts.
3. Emotional Control – Regulating emotions (hello, emotional outbursts).
4. Task Initiation – Starting tasks (procrastination’s best friend).
5. Planning and Prioritisation – Organizing tasks effectively.
6. Organisation – Keeping track of physical and mental clutter.
7. Self-Monitoring – Evaluating your performance as you go.
When you have ADHD, these executive functions don’t work as smoothly as they should. Imagine trying to cook a meal with seven pots on the stove, but you can only remember what’s in two of them at a time. That’s what our brains are like – managing all the tasks without being able to hold them in mind long enough to finish.
How Working Memory Powers Executive Function: When It Works and When It Doesn’t
Working memory is the engine that powers executive function. It’s what lets you hold information in your mind long enough to act on it. Picture it like a mental map. When working memory is functioning well, it’s like having a clear map in front of you, every road is visible, and you know exactly where to go. When it’s not, it’s like someone tore your map in half and left you trying to figure out where you are without the key pieces.
For people with ADHD, when working memory falters, we lose track of what’s important, making it nearly impossible to plan ahead, prioritise, or follow through.
Practical Tips to Improve Working Memory and Executive Function in ADHD
So, what do we do about it? Here’s the good news: while we can’t rewire our brains, we can adopt strategies to support working memory and executive function. Here are a few tips that I’ve found especially useful for myself and my clients:
• Break tasks into smaller steps: We ADHDers love a good project… until we’re faced with a mountain of details. Instead of getting overwhelmed, break tasks into bite-sized pieces. For example, if you need to write a report, your first task might be “outline the main points” rather than “write the whole thing.”
• Use checklists and timers: Checklists are a lifeline for ADHD brains. Writing things down takes the pressure off your working memory. Similarly, setting timers (especially for time-blocking) can help you stay on task. For instance, set a 15-minute timer to respond to emails—when it dings, move on to the next thing.
• Use digital tools (but wisely): Digital tools like task managers, reminders, and calendar apps can be lifesavers. However, be cautious, they can also become a source of distraction. I recommend apps like Trello or Notion for organizing tasks visually, but keep it simple and avoid app overload. Too many tools can become as overwhelming as having none.
Learn more: Focus Hacks for Adults with ADHD: Tools and Strategies That Work
Designing an ADHD-Friendly Workspace
Cluttered space, cluttered mind -it’s a thing. I used to think my chaotic desk was just a reflection of my “creative genius,” but the truth is, it was stressing me out more than I realised. For people with ADHD, physical clutter can make mental clutter worse.
Clearing your workspace doesn’t mean going full minimalist (unless you want to!), but having a designated area for important items can reduce distractions. Start small – maybe clear just your immediate work area or set up a “go-to” spot for important papers. You’ll be surprised at how much more focused you feel.
Learn more ADHD-Friendly Focus Strategies and Game-Changing Tools
Find an Approach That Works for You
Another tip is to discover what works best for you. Everyone’s ADHD is different, and what works for one person might not work for another. Some people thrive with visual tools like mind maps, while others prefer verbal reminders. Take time to experiment with different approaches and see what sticks. For me, color-coding my tasks has been a game-changer, everything gets a bright, bold label, and my brain finally feels like it’s got a grip on what’s going on.
Conclusion: Personalise, Practice, and Be Kind to Yourself
Improving working memory with ADHD is all about finding your unique approach. It’s not about making your brain function like everyone else’s – it’s about working with your brain, not against it. Don’t expect perfection, and don’t be afraid to try new strategies until something clicks. Some days will be better than others, and that’s okay!
The key is to be kind to yourself. The ADHD brain is brilliant, creative, and yes, a little chaotic at times. But with the right tools and strategies, you can harness your strengths, manage the challenges, and navigate life with confidence.