Understanding Working Memory
Why It’s So Hard for Neurodiverse Adults and How to Overcome It
What is Working Memory?
Working memory is like your brain’s temporary notepad. It allows you to hold and manipulate information for short periods, typically just seconds. Imagine trying to remember a phone number long enough to dial it or following a recipe without looking back at the instructions every second. Working memory is essential for problem-solving, decision-making, and completing everyday tasks.
For most people, this cognitive function works relatively seamlessly. However, for neurodiverse adults—especially those with ADHD or other executive function challenges—working memory can feel like trying to juggle water. Information slips through their mental grasp, resulting in frustration, errors, and incomplete tasks.
Why is Working Memory So Hard for Neurodiverse Adults?
Research shows that adults with ADHD have a smaller working memory capacity compared to neurotypical individuals. The brain’s prefrontal cortex, which governs executive functioning, is less efficient at holding onto information. This can be attributed to lower levels of dopamine and norepinephrine, the neurotransmitters responsible for attention and memory regulation.
Additionally, the ADHD brain often struggles with mental prioritization. When multiple pieces of information compete for attention, it becomes difficult to determine what to focus on. This leads to common experiences such as forgetting what you were about to say, losing track of tasks, or misplacing items.
(Source: Barkley, R. A., 2015. “Executive Functions: What They Are, How They Work, and Why They Evolved”)
5 Common Working Memory Challenges for Adults with ADHD
Forgetting Instructions and Tasks
Following multi-step instructions or remembering assignments without writing them down is particularly difficult. Even brief distractions can cause key information to disappear.
Difficulty Holding Conversations
Keeping up with conversations involves remembering what was just said while preparing a response. Adults with ADHD may lose track of the conversation or interrupt others due to memory lapses.
Losing Track of Time and Deadlines
Prospective memory (remembering to complete tasks at a specific time) is often impaired, leading to frequent missed deadlines or appointments.
Mental Math and Problem-Solving Struggles
Tasks that involve manipulating numbers or multi-step logic can overwhelm the working memory. Adults with ADHD may experience mental blankness mid-task.
Disorganization and Inconsistent Follow-Through
Without the ability to mentally track what needs to be done, projects often remain unfinished. Switching between tasks can further disrupt working memory.
(Source: Rapport, M. D., Alderson, R. M., Kofler, M. J., 2008. “Attention-Deficit/Hyperactivity Disorder and Working Memory Deficits”)
5 Actionable Tips to Improve Working Memory
Break It Down with Chunking
Divide information into smaller, manageable pieces. For example, when remembering a list of tasks, group similar items together. Instead of recalling 10 separate errands, categorize them as “grocery store,” “bank,” and “pick-up.”
Leverage External Memory Aids
Rely on tools like digital task managers, sticky notes, or voice memos to capture information as soon as it comes to mind. Setting reminders on your phone or using apps like Todoist or Notion can create reliable external storage for your brain.
Engage in Visualization and Storytelling
Create mental images or short stories to reinforce memory. For example, if you need to remember to grab milk, eggs, and bread, visualize a giant milk carton carrying a loaf of bread like a suitcase. The sillier, the better for memory retention.
Use Repetition and Active Recall
Instead of simply reviewing information, challenge yourself to recall it from memory. Repeat key details aloud, write them down, or explain them to someone else. Repetition strengthens neural pathways and improves retention.
Implement the "First-Then-Next" Strategy
When facing multi-step tasks, break them into a clear sequence using the language of "First, Then, Next." This simple framework provides structure and reduces cognitive load.
(Source: Kofler, M. J., et al., 2014. “Working Memory and ADHD: Mechanisms, Clinical Implications, and Treatment Options”)
Final Thoughts
Working memory challenges can feel overwhelming, but understanding why they happen is the first step toward managing them. By using external supports, breaking down tasks, and applying visualization techniques, adults with ADHD can reduce frustration and improve productivity. Remember, your brain may work differently, but with the right tools and strategies, you can set yourself up for success.
Embrace your unique strengths and give yourself grace. Progress happens step by step—or in this case, chunk by chunk.
Need further support? Connect with ADHD coaches, therapists, or join online communities where others share their working memory tips and experiences. You're not alone on this journey!
