Do you ever feel like you can’t remember anything? Whether it’s where you left your keys or what your boss asked you to do, forgetfulness can be frustrating. And if you’re forgetful, you might wonder if there’s something wrong with you.
Well, there might be—sort of.
A number of studies have shown that there is a link between forgetfulness and attention deficit hyperactivity disorder (ADHD).
While this is one characteristic shared by many neurodivergent people that rarely goes away – and in fact, forgetfulness is an experience shared by just about everyone, not just those of us who are neurodivergent – there are things you can do to make life a little easier.
Let’s take a closer look.
Why Do People With ADHD and Other Forms of Neurodivergence Tend to Be More Forgetful?
Forgetfulness is one of the most common experiences of ADHD and neurodivergence. This experience can manifest in different ways in different people.
For some people with ADHD, forgetfulness might mean forgetting to complete tasks or follow through on commitments.
Others might find that they’re constantly losing things or forgetting important dates or appointments. And still others might have difficulty remembering information they’ve read or heard. Some early evidence even points to a connection between troubles with object permanence and forgetfulness in young people with ADD.
While everyone forgets things from time to time, people with ADHD tend to be forgetful more often.
There are a number of reasons why forgetfulness and ADHD are linked. One reason is that people with ADHD often have trouble focusing on tasks long enough to complete them. As a result, they start projects but never finish them—and then they forget about them entirely.
Additionally, people with ADHD may have trouble encoding information into their memory because they’re not paying attention to it in the first place.
So even if they hear or read something important, they might not remember it later because they weren’t focused on it at the time.
What Makes Memory Problems Worse?
Memory problems can have a number of causes, including stress, sleep deprivation, and certain medical conditions. This is true regardless of whether you are neurodivergent.
However, there are also several habits that can make memory problems worse.
For example, drinking excessive amounts of alcohol can damage the brain and lead to memory loss. Smoking is also detrimental to memory, as it decreases blood flow to the brain and increases the risk of dementia.
Additionally, a sedentary lifestyle can lead to cognitive decline, while physical activity has been shown to improve brain function. Therefore, avoiding these habits may help to improve your memory. Managing stress levels and getting enough sleep are also important for maintaining a healthy mind.
If you’re doing all these things and are still having trouble remembering what you need to, read on for some more helpful tips specific to those of us who are neurodivergent.
How to Improve Your Memory When You Have ADHD
As a neurodivergent person, you might find that your memory isn’t as sharp as you’d like it to be.
Whether it’s remembering deadlines at work or where you put your keys, a forgetful moment can happen to anyone—but when it happens more frequently, it can be frustrating.
If you’re looking for ways to improve your memory, try out these tips.
1. Get Organized
When everything around you is in disarray, it can be difficult to focus on anything—including trying to remember where you put something. To help your memory, take some time to get organized.
This might mean decluttering your home or office so that you have a designated place for everything, or it might mean simply keeping a tidy space. A neat and organized environment will help your mind feel more at ease so that you can focus on what you need to remember.
2. Write Things Down
If you’re somebody who relies heavily on their memory, chances are you’ve had a moment where you forgot something important. To prevent this from happening in the future, start carrying around a small notebook or pad so that you can write down things as soon as you think of them.
This will help ensure that nothing falls through the cracks and allows you to empty your mind of any thoughts that might distract you later on. Not only will this improve your memory, but it can also help reduce stress levels.
3. Create Associations
One way to better remember something is by associating it with another image, word, or experience.
For example, if you’re trying to remember where you put your car keys, visualization can be helpful—picture yourself putting them down in a specific spot and then retrace your steps back to that spot when you go to look for them later.
Another way to create associations is by linking the thing you’re trying to remember with a song or rhyme—this method is often used by children when they’re trying to learn their multiplication tables.
However, this technique can be effective for adults as well—next time you need to remember an important date or meeting, try making up a little jingle to help jog your memory later on down the road.
4. Use Organization Tools
One of the best ways to improve your memory and avoid overwhelm as a neurodivergent person is to use organization tools. There are a number of apps, calendars, and other visual reminders that can help you keep track of appointments, deadlines, and other important information. By using these tools, you can make sure that you always have the information you need at your fingertips.
Additionally, setting alarms and visual reminders can help you remember to take medications or complete other tasks.
By taking advantage of these tools, you can significantly improve your memory and stay on top of your responsibilities.
For sample organization tools, download our free .pdf weekly organization checklist for ideas and brainstorming on how to develop a daily organization routine.
5. Play Memory Games
Anyone can benefit from playing memory games, but they can be especially helpful for neurodivergent people or people with ADHD. These games can help to improve focus, attention span, and working memory. In addition, they can also provide a much-needed break from the demands of daily life.
While there are many different types of memory games available, some of the most popular ones include matching games, memory jigsaws, and memory puzzles.
6. Create a Routine
One of the best ways to improve your memory as a neurodivergent person is to create a routine. Having a set schedule for studying or working on projects can help you to focus and remember what needs to be done. Creating a routine can also help to reduce stress, which can have a negative impact on memory.
7. Try Mnemonic Devices
A mnemonic is any technique that aids in memory improvement. Commonly used mnemonics include visual images, rhymes, and acronyms. For instance, the phrase “30 days has September, April, June, and November” is a mnemonic device that helps remember the number of days in each month.
Mnemonic devices are often used in classrooms to help students remember information such as historical dates or the names of the planets in the solar system. However, mnemonic devices can be useful for anyone who wants to improve their memory, including neurodivergent people and people with ADHD.
Because mnemonic devices can be tailored to fit any individual’s learning style and preferences, they offer an ideal way for neurodivergent people and people with ADHD to boost their memory power.
8. Get Others Involved
Many neurodivergent people and people with ADHD find that their memory improves when they involve others in their projects. This could mean asking a friend to help you remember an important date, setting up a reminder system with your partner, or forming a study group for a class you’re struggling in.
The act of involving others in your life can help to improve your memory and concentration by providing external support and increasing accountability. When others are relying on you, it can be easier to stay focused and remember what needs to be done.
In addition, talking through your plans and ideas with others can help to clarify your thoughts and make them easier to recall later.
9. Accept and Recognize Your Limitations
One of the best ways to improve your memory as a neurodivergent person is to accept and recognize your limitations. It’s important to understand that your brain works differently than the average person’s, and that there are certain things that you may not be able to remember as well as others.
However, by accepting your limitations, you can learn to work around them. For instance, you might use mnemonic devices or other memory aids to help you remember important information.
10. Use Positive Self Talk
People who talk to themselves in a positive way have better memories than those who don’t. For neurodiverse or ADHD individuals, this positive self-talk can be extremely helpful in retaining information.
When we use positive self-talk, we are essentially tricking our brains into thinking that the task at hand is more important than it actually is. This extra boost of importance allows us to better focus and pay attention to what we’re doing, which in turn leads to improved memory.
11. Have a “Leave-the-House” Launchpad
One of the best things you can do for your memory is to have a “Leave-the-House” Launchpad. This is a place where you put all the things you need to take with you when you leave the house.
For example, if you’re going to work, your Launchpad might include your work ID, keys, phone, and wallet. If you’re going to the gym, your Launchpad might include your gym bag, sneakers, and water bottle. Having a designated place for all your essentials will help you to remember them when you’re heading out the door.
12. Try Meditation and Mindfulness
Meditation helps to train the mind to focus and to be more present in the moment. Mindfulness meditation, in particular, has been shown to be helpful for people with ADHD. In addition to improving memory, mindfulness meditation can also help to reduce stress and anxiety.
13. Create Systems for Yourself
One of the best ways to improve your memory as a neurodivergent person is to create systems for yourself.
This might involve using a planner to keep track of appointments and tasks, setting reminders on your phone, or keeping a list of things you need to do in a visible place. You might also find it helpful to break down information into smaller pieces, and to focus on one thing at a time.
Creating systems that work for you will help to minimize distractions and maximize your efficiency, making it easier for you to remember what you need to do.
14. Set Yourself Up for Success
As anyone who has ever forgotten their keys or where they parked their car knows, memory can be a fickle thing. But for neurodivergent people, memory problems can be a daily reality.
Thankfully, there are some things that can be done to improve one’s memory. First and foremost, it is important to create a support network of family and friends who understand your challenges and can offer assistance when needed.
Also, it can be helpful to establish routines and use visual aids to remind yourself of tasks that need to be completed.
15. Seek Executive Function Coaching
One of the best things you can do to improve your memory if you are neurodivergent or have ADHD is to seek executive function coaching.
A coach can help you learn strategies for compensating for your weaknesses and taking advantage of your strengths. For example, if you have difficulty keeping track of information, your coach can teach you how to break down tasks into smaller steps and create a system for organizing your thoughts.
Final Thoughts
Though we may not be able to change our forgetful ways, there are steps we can take to work around it. The next time you’re feeling overwhelmed or forgetting something important, try one of these tips and see if it helps improve your memory.
Further Reading
- Elizabeth Broadbent: Forget and Forgive?
- Life Skills Advocate: Executive Functioning Coaching
- Medical News Today: What to Know About Object Permanence and ADHD
- Rebekah Pierce: 12 Tips to Take Control of Overwhelm When You Have ADHD
- Rebekah Pierce: Time Blindness & ADHD: What You Need to Know