Table of ContentsView AllTable of ContentsConnection Between ADHD and MemoryADHD and Working MemoryADHD and Long-Term MemoryADHD and Memory LossHow to Improve Working Memory With ADHD

Table of ContentsView All

View All

Table of Contents

Connection Between ADHD and Memory

ADHD and Working Memory

ADHD and Long-Term Memory

ADHD and Memory Loss

How to Improve Working Memory With ADHD

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ADHD and memory are connected, and many people with attention-deficit/hyperactivity disorder (ADHD) have difficulty with aspects of 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 difficultygetting 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 Best Online Resources for ADHD We Tried and Tested

The Connection Between ADHD and Memory

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

Because children and adults with ADHD may not pay attention to some things in their environment as much as they need to, they are less likely to form memories of that information.

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

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

Working memory is a “temporary storage system” in the brain that holds several facts or thoughts while solving a problem or performing a task. Working memory helps people hold information long enough to use it in the short term, focus on a task, and remember what to do next.

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.

Deficits in working memory explain why children and adults with ADHD struggle with tasks such as staying on track, keeping organized, and finishing projects.

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

Research also suggests that ADHD affectslong-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.

The researchers concluded that these memory deficits were related to problems with encoding the information and not related to problems withmemory retrieval.

How Memory Works

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 orAlzheimer’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.

Research suggests that mental exercises may increase working memory in people withADHD.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 offerchallenges 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.

Some evidence suggests thatcognitive 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 avoidmultitasking—instead, stick to one activity at a time. Work on eliminating distractions whenever possible.

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 medicationsare 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 ascognitive 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.

RecapExercises to “train” working memory can help improve a person’s ability to concentrate, control impulsive behaviors, and strengthen problem-solving skills. Avoiding multitasking, taking medication, therapy, and exercise can also be helfpul.

Recap

Exercises to “train” working memory can help improve a person’s ability to concentrate, control impulsive behaviors, and strengthen problem-solving skills. Avoiding multitasking, taking medication, therapy, and exercise can also be helfpul.

We Tried 100+ Therapy Services and Apps—And These Are the 8 Best for Online CBT

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.

Get Help NowWe’ve tried, tested, and written unbiased reviews of thebest online therapy programsincluding Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.

Get Help Now

We’ve tried, tested, and written unbiased reviews of thebest online therapy programsincluding Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.

13 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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Kofler MJ, Singh LJ, Soto EF, et al.Working memory and short-term memory deficits in ADHD: A bifactor modeling approach.Neuropsychology. 2020;34(6):686-698. doi:10.1037/neu0000641

Alderson RM, Kasper LJ, Hudec KL, Patros CHG.Attention-deficit/hyperactivity disorder (Adhd) and working memory in adults: A meta-analytic review.Neuropsychology. 2013;27(3):287-302. doi:10.1037/a0032371

Moore A, Ledbetter C.The promise of clinician-delivered cognitive training for children diagnosed with ADHD.Journal of Mental Health and Clinical Psychology. 2019;3(3). doi:10.29245/2578-2959/2019/3.1180

Stevens MC, Gaynor A, Bessette KL, Pearlson GD.A preliminary study of the effects of working memory training on brain function.Brain Imaging and Behavior. 2015;10(2). doi:10.1007/s11682-015-9416-2

Kefalis C, Kontostavlou EZ, Drigas A.The effects of video games in memory and attention.International Journal of Engineering Pedagogy (iJEP). 2020;10(1). doi:10.3991/ijep.v10i1.11290

Berwid OG, Halperin JM.Emerging support for a role of exercise in attention-deficit/hyperactivity disorder intervention planning.Curr Psychiatry Rep. 2012;14(5):543-551. doi:10.1007/s11920-012-0297-4

Kamijo K, Pontifex MB, O’Leary KC, Scudder MR, Wu CT, Castelli DM, Hillman CH.The effects of an afterschool physical activity program on working memory in preadolescent children.Dev Sci. 2011;14(5):1046-58. doi:10.1111/j.1467-7687.2011.01054.x

Wong CG, Stevens MC.The effects of stimulant medication on working memory functional connectivity in attention-deficit/hyperactivity disorder.Biol Psychiatry. 2012;71(5):458-466. doi:10.1016/j.biopsych.2011.11.011

Hadwin JA, Richards HJ.Working memory training and CBT reduces anxiety symptoms and attentional biases to threat: A preliminary study.Frontiers in Psychology. 2016;7. doi:10.3389/fpsyg.2016.00047

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