We all struggle to remember things from time to time, life is hectic, and we juggle multiple balls and spin countless plates at any given time, however, those with ADHD can struggle with their memory more than most. This symptom is linked to executive functioning and, more importantly, working memory.
Life can get incredibly tough for those with ADHD, especially so as working memory is linked to important life skills such as time management, impulse control, and organisation. Letâs take a look at what working memory is and how it can impact daily life, plus some top tips on how to train your brain to improve your memory.
What Exactly is Working Memory?
Working memory is like your brain's GPS and is made up of both verbal and non-verbal functions, which also make up two of the seven of the brainâs executive functions. We rely on our working memory to complete tasks, much like GPS maps. The non-verbal working memory stores images to begin a new task and helps the brain to act, and the verbal working memory uses the inner voice to become the guidance system.
Our brains can hold specific amounts of information. Some researchers say that our brains can hold up to seven items and others say itâs four. An example would be when we head to the shops, we may have a list in our head of the things we need, which for most neurotypical people is a straightforward task. For those with ADHD, once they get into the store, they may notice something on the shelf theyâd forgotten they needed, which causes one of the items on their mental list to drop off, meaning they get home forgetting an item they originally set out for.
When and How is Working Memory Used?
We all use working memory every day in most situations, as mentioned before it is the part of our brain we rely upon to help us execute tasks weâve both done before and new tasks. Itâs used to help us plan and organise, read and write, follow along with conversations, and multi-step directions, and is particularly essential during school years. This is one of the reasons why ADHD is picked up among school children, as they will find it more difficult than most to execute simple tasks such as being on time, staying focused, and retaining information, all of which affect grades and social status, which can have a significant impact on their self-esteem.
Working memory is also essential in the workplace, much the same as in the school room. Itâs needed to plan and organise meetings, retain information for tasks, complete them to deadlines, and get along with colleagues and peers.
How Can Poor Working Memory Affect Daily Life?
It was originally thought that ADHD, at its core, was an attention problem, however, today experts argue that attention deficit hyperactivity disorder is a problem with self-regulation, which is intensified by a weak working memory. A weak working memory can make self-regulation in daily life incredibly difficult and can affect areas such as:
Having to read and re-read information for it to make sense or sink in.
Consistently losing important items such as your phone, keys, purse, etc.
Consistently missing important deadlines such as work deadlines or medical appointments etc.
Finding it difficult to follow along with conversations and finding it difficult not to interrupt other conversations through fear of forgetting what you wanted to say, to fit in socially.
You get lost easily and find it difficult to follow directions or instructions.Â
Train Your Brain: Top Tips from a Private ADHD Clinic to Help Improve Your Working Memory
Dealing with poor working memory can make life incredibly difficult and requires much more brain power to get through seemingly simple tasks than those with neurotypical brains. The stronger your working memory, the less energy is needed on the type of action to complete the task, which is why brain training can be so useful.
Below are some ways you can train your ADHD brain to strengthen your working memory and lighten the mental load, meaning you can have more mental capacity to spend on the things you enjoy.
Develop a Fail-Safe Routine.
Routines are paramount for those with ADHD and honing a helpful routine to get you through busy or intense periods can really help. It might be that you struggle to get through the evening and bedtime routine with kids, so you could write down and keep visible the following:
1.    Put away school bags, coats, and shoes.
2.    Make snacks and drinks whilst sorting change of clothes.
3.    Set up homework whilst making dinner.
4.    Family time/TV time.
5.    Tidy up toys before bedtime.
6.    Bathtime/ put away washing upstairs/ tidy.
7.    Read books and say goodnight.
It can help to write this somewhere visible and tick them off as your go to keep yourself accountable.
Reduce Multitasking and Practice Mindfulness.
A recent study by the University of Sussex has found that multitasking can actually shrink certain areas of the brain and is linked to shortened attention spans, which is something that the ADHD brain already contends with. So, we advise steering clear of multitasking and using mindfulness by focusing on one task at a time, and then moving on to the next. Mindfulness practiced daily, has been proven to increase recall and the ability to block out distractions by regulating sensory input.
Train Your Brain.
There are brain training apps that can help to improve working memory such as CogMed and Play Attention which use games that test your memory and work to extend it by repetitive tasks. These can be really useful; however, you donât need technology to achieve the same results. You can write down six unrelated words and start by trying to remember the first two without looking, then continue to add an extra word to remember once you have succeeded with the previous.
Break Big Tasks Down.
This one seems straightforward but really can help with overwhelm. The ADHD brain becomes overwhelmed easily, therefore breaking big tasks down into smaller steps and focusing on one at a time can help to completely finish a task, instead of giving up halfway through. Use your mindfulness practice to block out the other tasks until you have completed the one youâre on to keep focused.
Utilise Checklists.
Checklists are an ADHD brain's best friend because a weak working memory means that most things it tries to remember, it will forget. Writing things down not only helps to enforce the message into the brain but it helps to physically see what needs to be done. You can use checklists for work tasks, childcare tasks, household chores, etc.
Experiment with the Best Ways to Retain Information.
Work out how your brain works best to remember the things it needs to. You could try making up a rhyme of the things you need to remember, visualising the items, or trying a combination of both. Trying different techniques depending on which type of learner you are can really help make it easier to retain important information.
Physical Exercise.
It is believed that physical exercise can improve the health of the brain cells and can also indirectly affect memory by improving mood, helping to improve sleep quality, and reducing stress, all areas which can affect cognitive abilities.
Live Life to the Full with the Help of a Private ADHD Clinic in Manchester
Here at Beyond Clinics, we understand that coping with symptoms of ADHD can be hard, in some cases debilitating, after all, we are made up of a team of professionals who walk the ADHD path. We are a private ADHD clinic in Manchester offering comprehensive ADHD assessments for adults and children that are entirely focused on you and your unique qualities. We provide the most up-to-date, evidence-based ADHD assessments and treatment options, whether thatâs medication, therapy, personalised techniques, or a combination, we are committed to making lives brighter with ADHD.
Contact Beyond today, your private ADHD clinic in Manchester, and speak confidentially to one of our professionals to see where we can help you.
