Working memory is where you need to hold information in your head for a few minutes. Challenges with working memory can look like:
- Forgetting someone’s name as soon as they’ve told you,
- Forgetting the ingredients to a recipe you just read,
- Needing to check directions even though you just looked at it a second ago,
- Checking the time, and then checking again because you “forgot”,
- Taking out your phone to “check something”,
- Opening a new browser window to search for something,
- Walking through a doorway and forgetting why you’re there.
Naturally, this can also look like getting to the end of a long day and forgetting what you’ve done, especially if multi-tasking or switching between multiple contexts (like work mode, parent mode, home mode, friend mode, etc).
Unlike short term memory, where you can hold information for days or weeks (ie, a conversation you had with a friend or colleague), working memory is momentary.
Inside an ADHDer’s fast thinking brain, working memory can contribute to being “forgetful”, lack of focus, and difficulty concentrating. It can also contribute to anxiety and stress, dealing with the constant feeling or fear of “forgetting something”.
Studies have shown challenges with working memory can contributes to difficulty with long-term memory. The theory shows that information needs to stay in the brain long enough to be encoded to short term, then long term memory.
The insidius nature of impaired working memory is that most people aren’t aware it’s a constant challenge… because they forget!
It’s easy for people with ADHD to compensate for lack of working memory with unhelpful strategies. This can look like
- adding dozens of “tasks” to a to-do list or calendar, creating a sense of overwhelm
- keeping things out where you can see them, causing clutter and disorganisation
- jumping on tasks as soon as they appear to avoid forgetting them, putting off more important priorities.
You can accommodate (rather than compensate), and anticipate your working memory challenges with the right techniques.
For example, anticipating poor working memory and creating a system to input tasks, notes, and thoughts quickly to review later can help keep you on track without overloading your todo list or calendar.
Similarly, breaking up larger tasks into smaller steps can help you focus and review the task at the same time. Establishing a daily routine can also be beneficial, as it can help signal to your brain when to pay attention and when to relax.
By learning about how it works and how to use it, you can bring more focus and attention to everyday tasks. With the right strategies, working memory can be invaluable in helping you manage your ADHD.
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