Working Memory

What's the deal with

Working Memory

and ADHD?

Working memory is the brain’s capacity to process and temporarily store data for brief periods, like a mental “scratchpad” or RAM on a computer. It holds and provides a limited workspace for us to actively manipulate the bits of information we capture, apply, and discard throughout the day — including distractions. For people with ADHD, tuning out distractions requires more effort, and the resulting cognitive clutter leaves less space to work with other information.

Not everyone with ADHD has noticeable working memory deficits, likely because so many other factors influence a person’s “scratchpad” capacity over the course of their life - such as stress, insufficient or low-quality sleep, burnout, other mental health conditions, trauma, neurological changes, physical illness, or carrying too large a mental load.

“I like to think of working memory like a shelf that holds the information I’m currently keeping track of. When we gather some data that’s relevant, we put it up on the shelf. But when you have ADHD, we have more limited shelf space. So, as we put things on the shelf, we are more likely to push other things off.” —Jesse J. Anderson, Extra Focus: The Quick Start Guide to Adult ADHD

What it looks like:

Working memory deficits tend to appear differently to those looking in from outside than to the people experiencing them. This is especially true during childhood, when adults may interpret failure to complete tasks as defiance or laziness. Some examples include:

Difficulty remembering and following multi-step instructions, especially when other things are pulling at your attention
Forgetting what someone just said or losing your train of thought while speaking
Re-reading the same sentence multiple times before it “sticks”
Walking into a room and not remembering why you went there
Trouble completing assignments or goals because you’re caught up in the details (“Can’t see the forest for the trees”)
Forgetting to put things away once you’ve finished using them
Frequently being late because you forgot the start time, mixed up the bus schedule, or left a crucial item behind
Feeling exhausted and frazzled by your daily routine
Interruption rage, a.k.a., feeling angry or upset when interrupted mid-task or while trying to remember something
“Out of sight, out of mind” challenges, such as:
- Keeping dozens of open browser tabs so you don’t forget what you’re doing
- Cold cups of coffee you forgot about after a few sips
- Buying the same thing twice because you forgot you had it
- Cluttered workspaces full of half-finished tasks or things you’re afraid you’ll forget when they’re not in front of you

The science:

People with ADHD often struggle with working memory due to differences in brain structure and function.

Brain structure and activity: Neuroimaging studies have shown that individuals with ADHD have structural differences in brain regions associated with working memory, such as the prefrontal cortex and basal ganglia. When performing working memory tasks, people with ADHD show reduced activity in these brain regions.
Brain chemicals: ADHD is associated with imbalances in neurotransmitters like dopamine and norepinephrine, which play crucial roles in attention and working memory processes.
Impaired information processing: ADHD affects how information is encoded, stored, and retrieved. Distractions may prevent proper encoding, or information may be stored in a disorganized manner.
Attention control: ADHD impairs attention regulation, leading to rapid working memory saturation. New information often displaces existing content, making it difficult to retain relevant details when competing stimuli are present. This results in selective retention biased towards novel or emotionally salient information, rather than objectively important data needed for ongoing tasks.

References:

https://childmind.org/article/what-is-working-memory/

https://www.understood.org/en/articles/working-memory-what-it-is-and-how-it-works

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7483636/

https://pubmed.ncbi.nlm.nih.gov/23430155/

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What you can do:

Visual cues: Many people with ADHD struggle with the common “out of sight, out of mind” issue. Using visual cues can help remind you of actions you meant to take.
Designate drop zones: Designate a location to keep important items and get into the practice of keeping those items there at all times. For example, a station near the front door for keys, shoes, wallet, etc.
Ask for help: Talk about working memory struggles with the people in your life. Understanding these challenges helps them support you. Consider asking for:
- Written instructions from teachers or supervisors
- Visible reminders, like writing on a whiteboard or putting up a colorful sign
- Quick text or email follow-ups after impromptu in-person chats
- Permission to take notes or record audio during meetings or conversations
- Repeating or clarifying something you’re unsure about
- Grace when you make mistakes due to working memory trouble
Use external memory aids: external memory aids let you outsource some “storage” for your “scratchpad” items.
- Write down tasks and important details so you can focus on current activities without worrying you’ll forget them.
- Use tech aids like alarms, reminders, or dedicated apps to deliver information just when you need it. If you find notifications distracting, try to be strategic about when and how you use them.
Break down information: Smaller “chunks” of information take up less mental workspace, making them easier to process.
Use repetition and review techniques: flashcards, mnemonics, and other common techniques for studying help transfer information into long-term memory.
Minimize environmental distractions
- Use ear plugs or noise-canceling headphones to block out unhelpful noise.
- If possible, turn off notifications, use app or website blockers, and ask not to be disturbed while you’re doing tasks that use lots of working memory.
- Set aside a clear workspace and place visual cues strategically so they don’t get lost. One sticky note stands out more than a pile of 10.
- Create “homes” for regularly used items to keep them out of the way and minimize search locations when you forget where they are. Household “inventory” lists and labels can also be helpful.
- Be aware of your “clutter threshold,” and declutter regularly to avoid distractions from “silent to-dos” or obstacles.
Practice mindfulness and meditation techniques: Over time, this helps ADHD brains learn regulate attention and tune out distractions with less effort.
Practice self-compassion: Since working memory deficits are often misattributed to defiance or laziness, we tend to criticize ourselves harshly when they lead to mistakes. Identifying memory as the problem allows us to practice self-compassion and focus on helpful strategies, freeing up mental workspace for other things.

Go deeper:

Perceiving & Managing Time

Motivation

Hyperactivity

Prioritizing

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