Improving Your Memory With ADHD

ADHD and memory are connected, and many people with attention-deficit/hyperactivity disorder (ADHD) have difficulty with aspects of memory.

ADHD is characterized by difficulty with attention, impulsivity, and hyperactivity. People with ADHD brains process information differently than neurotypical people do, which can contribute to struggles with memory.

They may have trouble with recall, focusing, organization, and distinguishing between important and unimportant cues. They may be distracted easily, become forgetful, or have difficulty getting started on tasks. Lengthy multiple-step directions are often frustrating and impossible to follow.

This article discusses the relationship between ADHD and memory, including how the condition affects working memory and long-term memory. It also covers strategies to help people with ADHD train and improve their memory.

The Connection Between ADHD and Memory

Research suggests that people with ADHD experience a variety of memory problems including poor short-term and long-term memory. Many of the symptoms of ADHD, particularly difficulties with paying attention, can affect how information is encoded and stored in memory.

There are three different types of ADHD, and each may have a differing impact on memory:

• Hyperactive/impulsive type ADHD: People with this type of ADHD exhibit hyperactive and impulsive traits but do not struggle with attention. However, because they can have difficulty staying still, they may miss information simply because they are always on the go.
• Inattentive type ADHD: People with this form of ADHD have difficulty focusing and staying on task. This can create memory problems because they don't pay attention to the information in the first place, meaning the memories are never adequately encoded.
• Combined type ADHD: People with this type of ADHD have both hyperactive/impulsive and inattentive traits. This is the most common form of ADHD.
  

ADHD and Working Memory

Studies also suggest that people with ADHD often have significant problems with working memory.very

Working memory is important for holding on to information long enough for you to act on it. It is important for accomplishing aspects of daily living such as following instructions, planning actions, following a schedule, and organizing activities.

A 2020 study published in the journal Neuropsychology found that the majority of children with ADHD displayed impairments in working memory. Previous research had also found similar effects in adults with the condition.

ADHD and Long-Term Memory

Research also suggests that ADHD affects long-term memory. While worse performance on long-term memory tests among adults with ADHD had been well-documented, the exact explanations for this effect were not entirely clear.

A 2017 study examined how adults with ADHD performed on long-term memory tests. The results found that participants performed significantly worse than those in a control group on tests of verbal memory.

ADHD and Memory Loss

ADHD and memory loss conditions often affect the brain in similar ways. For example, research has shown that ADHD characteristics can overlap with mild cognitive impairment (MCI), a form of dementia.

This has led to questions about whether ADHD might put people at a higher risk of developing memory problems, such as dementia or Alzheimer's disease.

However, the potential relationship between such conditions remains unclear. More research is needed to determine if ADHD might be connected to memory loss.

How to Improve Working Memory With ADHD

Research suggests that mental exercises may increase working memory in people with ADHD. Working memory is like a muscle—flexible, moveable, and trainable. It can be improved with "exercise" and training.

You can find various working memory challenges online. You may be tested for your ability to recall visual patterns or to recall auditory information. Some things you might try include:

Try Online Memory Tools

Look for websites or apps that offer challenges designed to build your memory for verbal and visual information. Some many websites and apps can help you practice memory skills, which may strengthen different aspects of memory.

Play Brain Games

Some evidence suggests that cognitive training, also known as brain games, might help boost working memory as well as other areas such as attention, problem-solving, and reasoning. Some of these games might involve memorization, pattern recognition, planning, visual teasers, logic, and math.

Utilize Memory Strategies

When you know that you have trouble with memory, find tools and strategies that can help you remember important information. Doing things like utilizing mnemonics, writing down important information, and setting reminders on your phone may help you stay on track. 

Do One Task at a Time

Because poor working memory makes it difficult to juggle multiple tasks, you may find it helpful to avoid multitasking—instead, stick to one activity at a time. Work on eliminating distractions whenever possible.

It may also be helpful to block out time limits and set alarms so that you can focus all your attention on a single task for a limited time. Doing this can decrease the likelihood of getting distracted by other tasks and then forgetting to return to the one you were working on.

Exercise

Some research suggests that physical activity can be a helpful non-pharmacological tool for managing ADHD symptoms and improving brain structure and function.

One study found that pre-school children who participated in an afterschool physical activity program performed better on tasks requiring working memory.

Take Your Medication

Stimulant medications are usually prescribed to treat the symptoms of ADHD. Some evidence suggests that this medication may also improve functioning in areas of the brain that are related to working memory.

Consider Therapy

You may also find that therapy can be helpful for addressing memory issues that accompany ADHD. Treatments such as cognitive behavioral therapy (CBT) focus on helping people change the thoughts, behaviors, and emotions that contribute to problems. CBT can help you learn new coping mechanisms including time-management and goal-setting skills.

A Word From Verywell

While ADHD has been linked to memory difficulties, research also suggests that there are things people can do to address these issues. Brain training, memorization strategies, and adhering to your doctor's ADHD treatment recommendations are all steps you can take to help boost your memory.