ADHD ~ Improving Your Memory

Sandra Thompson, PhD
May 17, 2024
5 min read

Updated: Dec 10, 2024

How to Improve Working Memory and Executive Function with ADHD: A Practical Guide

Improving working memory and executive function is crucial for individuals with ADHD (Attention Deficit Hyperactivity Disorder) who may face unique challenges in staying organized, managing tasks, and maintaining focus at work or in daily life. Executive function refers to the brain’s ability to plan, focus attention, remember instructions, and juggle multiple tasks successfully. Working memory, a key component of executive function, is the ability to hold and manipulate information in the mind over short periods.

Fortunately, there are proven strategies to help enhance these cognitive skills and improve performance in both personal and professional settings. In this guide, we’ll explore practical tips for improving working memory and executive function in individuals with ADHD.

What is Working Memory and Executive Function?

Before diving into how to improve them, it’s important to understand what working memory and executive function are:

Working Memory is the ability to temporarily hold information in your mind while using it to complete a task. For example, remembering a phone number long enough to dial it or holding instructions in mind while you complete a series of steps.
Executive Function is a broader set of cognitive skills that help you organize thoughts, plan tasks, make decisions, and control impulses. It includes skills like planning, problem-solving, time management, and cognitive flexibility (the ability to shift between tasks or thoughts).

For individuals with ADHD, deficits in these areas can make it more difficult to stay organized, meet deadlines, and effectively manage work or school responsibilities.

1. Create External Supports to Enhance Memory

People with ADHD often find it challenging to hold multiple pieces of information in mind. The key is to externalize memory and tasks by using tools that support your cognitive load.

Tip: Use reminders and digital calendars to track important tasks, deadlines, and appointments. Apps like Google Calendar or Trello allow you to set visual reminders, which help reduce the mental load of remembering everything yourself.
Tip: Use sticky notes or a whiteboard for quick reminders and to keep track of short-term tasks and priorities. Visual aids serve as constant prompts to stay on track and avoid forgetfulness.

2. Practice Active Repetition and Chunking

To strengthen your working memory, active repetition and chunking can be effective strategies. These techniques help you organize information in ways that are easier to recall and retain.

Chunking: Break down information into smaller, manageable groups. For example, instead of trying to memorize a long list of tasks, group them into categories like "urgent," "low priority," and "delegated." This reduces cognitive overload and makes it easier to retain information.
Active Repetition: Repeating key information or instructions out loud can help reinforce memory. For instance, if you’re reading an important email, say the key points out loud to yourself, or write them down to solidify them in your memory.
Tip: Use apps like Anki or Quizlet that incorporate spaced repetition techniques to help reinforce important information over time.

3. Exercise Regularly to Boost Cognitive Function

Regular physical activity has been shown to enhance both working memory and executive function. Exercise increases blood flow to the brain, reduces stress, and enhances neuroplasticity (the brain's ability to reorganize and form new connections).

Tip: Incorporate regular movement into your day—whether it’s a brisk walk, yoga, or a workout session. Even short, frequent bursts of activity throughout the day can significantly improve cognitive performance.
Tip: Try engaging in aerobic exercise (such as running or swimming), which has been found to improve attention, memory, and overall executive functioning in people with ADHD.

4. Use Mindfulness Techniques to Improve Focus

Mindfulness practices like meditation and deep breathing can help reduce impulsivity and improve focus. These techniques have been shown to positively impact executive function by training the brain to focus and remain present in the moment.

Tip: Start with short mindfulness sessions, such as 5-10 minutes of deep breathing or guided meditation. Apps like Headspace or Calm can guide you through meditation practices designed to improve focus and cognitive control.
Tip: Practicing mindfulness regularly can help you train your brain to resist distractions and stay engaged with tasks for longer periods.

5. Use Time Management Techniques

Time management is a critical aspect of executive function, especially for individuals with ADHD. Poor time management can lead to missed deadlines, procrastination, and feelings of overwhelm.

Tip: Use time management techniques like the Pomodoro Technique to break work into focused intervals (typically 25 minutes of work followed by a 5-minute break). This structured approach reduces distractions and improves focus, helping you better manage your time.
Tip: Time blocking is another effective technique where you dedicate specific time slots for particular tasks throughout the day. This helps eliminate the need to remember each task and instead builds structure into your schedule.

6. Reduce Distractions in Your Environment

Distractions are a major barrier to improving executive function and working memory, especially for people with ADHD. Reducing external distractions can help you stay on task and improve your cognitive focus.

Tip: Create a dedicated workspace that minimizes distractions. Keep your workspace clean and organized, and consider using noise-canceling headphones or white noise apps to block out background noise.
Tip: Use apps like Forest or Focus@Will to help you stay focused on tasks by blocking distracting websites or creating a structured environment conducive to deep work.

7. Get Enough Sleep

Sleep is crucial for memory consolidation, cognitive function, and overall brain health. Lack of sleep can impair working memory and executive function, leading to forgetfulness, difficulty concentrating, and decision-making challenges.

Tip: Aim for 7-9 hours of quality sleep each night to optimize brain function. Stick to a consistent sleep schedule and practice good sleep hygiene (such as avoiding screens before bed and creating a relaxing bedtime routine).
Tip: If you're struggling with sleep, consider talking to a healthcare professional about strategies or interventions that can improve sleep quality, as this can have a significant impact on your ADHD symptoms.

8. Consider Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a structured, evidence-based approach that helps individuals with ADHD develop skills to manage their symptoms. CBT can be particularly effective for improving executive function by addressing patterns of behavior that may impair working memory, attention, and time management.

Tip: A licensed therapist or ADHD coach can help you implement CBT strategies tailored to your specific challenges, providing you with personalized tools and techniques to improve memory, focus, and organization.
Tip: Consider group coaching or workshops that focus on building executive function skills and practical strategies for improving memory.

Improving Working Memory and Executive Function with ADHD

Improving working memory and executive function can significantly enhance your ability to manage ADHD symptoms and succeed in both personal and professional settings. By adopting strategies such as creating external supports, practicing time management, engaging in mindfulness, exercising regularly, and using cognitive aids, you can overcome the challenges that ADHD presents to your cognitive performance.

Remember, improving these cognitive functions takes time, consistency, and practice. Be patient with yourself and celebrate small victories along the way. With the right tools and strategies, you can unlock your potential and achieve greater focus, organization, and success in all areas of your life.

By applying these tips, individuals with ADHD can enhance their cognitive abilities, reduce the impact of memory and executive function challenges, and ultimately thrive both at work and in daily life.