memory loss adhd
memory loss adhd
LifestyleProductivity

5 Simple Techniques to Help with Memory Issues in ADHD

One of the most frustrating things about having Attention Deficit Hyperactivity Disorder (ADHD) is the number of times when you forget what you were going to say or do next. People with ADHD find it difficult to focus and remember things. Sometimes you’ll hear this referred to as cognitive impairments resulting in issues processing tasks otherwise known as executive functions.

Chances are you’ve already tried some of the techniques we’ve mentioned to alleviate those pesky memory issues and improve those executive functions. But there’s no harm in trying again. After all, we’ve proven time and time again that our Attention Deficit Hyperactivity Disorder works in mysterious ways and what doesn’t work one day, might work the next!

Here are five memory techniques to help you remember anything you need to remember, whether that’s your long-term memory or short-term memory. And yes, that includes remembering what’s written in this article!

1. Write Down What You Need To Remember

When you’re trying to remember something, sometimes writing it down helps you remember it better. Write down everything you need to remember. Make sure you include information about where you heard it, when you first heard it, and any details about the person giving the speech or presentation.

This technique works especially well when you want to remember an idea or concept that has been discussed over several days or weeks. Short-term memory in adults with ADHD worsens with age due to changes in the prefrontal cortex. So writing things down is one of the best habits to start, even if it appears pointless at times.

For example, you might want to remember a key point made in a conversation you had last week with one of your colleagues. Writing down the key point will help you remember it later. And then you can go back to the notes you took and refresh yourself on the topic.

A second benefit of writing down information is that it creates a record of your thoughts, reducing those memory deficits and improving cognitive function. If you find yourself struggling to remember something, this can help you remember it again.

2. Use Visual Imagery

Visual imagery is another memory technique that can be effective for people with Attention Deficit Hyperactivity Disorder. It’s important to use visual images when you’re trying to remember things. You might think of a word or phrase in your head, but if you try to remember it, the words seem to disappear right before your eyes.

If you can see the image in your mind’s eye, however, you can remember it much easier than you could if you simply tried to recall the words. Long-term memory tests often make use of visual imagery.

Try using visualization to remember ideas and concepts. For example, you could imagine seeing a picture of a building or a house. Or you could visualize a friend or colleague giving you a hug.

Using pictures and visuals makes it easier for your brain to store the information you need to remember. It’s also easier to remember these images than it is to remember the actual words.

3. Say Out Loud What You Want to Remember

Sometimes saying out loud what you want to remember can help you remember it. Say the name of the object or place aloud as you visualize it in your mind. For instance, if you want to remember the color of a dress, you could say it out loud.

As you repeat the name of the item or place in your head, you can strengthen the connection between the image and the sound.

By repeating the name out loud, you can create a stronger mental link between the two. This way, when you hear the name, you can easily access the image of the thing or place in your mind.

4. Repeat Your Thoughts Over Time

Another way to improve your poor working memory when your Attention Deficit Hyperactivity Disorder gets in the way is to repeat the same thought over time.

Repeat a thought to yourself over and over again. For example, if you want to memorize a phone number, you could repeat it to yourself over and over until you’ve committed it to memory.

Repeating the same thought over and over again strengthens the association between the spoken word and the sound. It also helps you connect the verbal message to the image you’ve created in your own mind.

5. Think About Where You Heard It

Finally, make sure you understand where you heard the information. And we don’t mean “where you last had your keys”. But use location reference points to help create memories you can refer back to over time to improve poor working memory.

Think about where you heard the information and why you wanted to learn it. Then, make note of this information in your notebook so you can refer back to it later. If you’re the rare example of someone with Attention Deficit Hyperactivity Disorder that finds a notebook useful, of course.

Or, if you can remember where you left it in the first place.

Remember Not To Forget

There are many ways to help you remember things. The best approach will depend on how well you retain information in general. But there are some techniques that can help you remember specific pieces of information.

And by learning more about your strengths and weaknesses , you’ll be able to develop strategies that work better for you.

So, whether you have trouble remembering names or just want to get better at remembering everything else, keep reading our articles and see what else might help you remember where you put your keys!

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Neurodadversity
30-Something Millennial with ADHD and suspected Autistic and Dyspraxic. Thought leader behind this website. Big visions of a better future for everyone, but forgets where he is half the time.Loves Rugby, his kids, and anything silly. Hates U2 and Marmite.

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