In this solo episode of Authentically ADHD, we delve into the complex relationship between ADHD and memory. I explore the unique challenges those of us with ADHD face when it comes to recalling information, managing tasks, and staying organized. From the frustration of forgetting important dates to the struggle of remembering daily routines, I unpack why memory can be such a tricky skill for us to master. I also share practical tips and strategies that can help improve memory, as well as personal insights into how I navigate these challenges in my own life. Whether you’re looking for ways to boost your memory or simply seeking to understand this aspect of ADHD better, this episode offers a compassionate and insightful look into the everyday realities of living with ADHD.
Tune in to discover how we can better support our memory, embrace our unique minds, and live authentically with ADHD.
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Show Notes:
Navigating memory with ADHD Script
**Introduction**
Hey there friend and welcome or welcome back to *Authentically ADHD*! I’m Carmen, and today we’re diving into a topic that I know many of us grapple with on a daily basis: memory challenges and how they uniquely impact those of us with ADHD.
Memory is something we all rely on, whether it’s remembering to grab our keys before leaving the house or recalling important facts for a meeting. But for those of us with ADHD, memory can feel like an elusive thing, always slipping through our fingers just when we need it most.
I’ve had countless moments where I’ve walked into a room and immediately forgotten why I’m there, or where I’ve been halfway through a story only to completely lose track of what I was saying. If you can relate, you’re definitely not alone.
In today’s episode, we’re going to explore why memory is such a struggle for those of us with ADHD, the impact it has on our daily lives, and most importantly, what we can do to manage and improve our memory skills.
Are you Ready? let’s get started!
Segment 1: Understanding ADHD and Memory**
To really understand why memory is such a challenge for those of us with ADHD, it helps to start with the basics of how memory works. Memory, in a general sense, can be broken down into a few different types: working memory, short-term memory, and long-term memory.
**Working memory** is the ability to hold information in your mind while you’re using it. Imagine trying to remember a phone number just long enough to dial it—that’s working memory in action. Within working memory is two types, verbal and non verbal working memory. Verbal working memory is the ability tio store verbal information for periods of time and then use said information, such as instructions, addresses, names of objects, people and numbers. This is why visual instructions work better for us. Non verbal working memory is the skill of vizualization and priotitization of to do’s, tasks and long term projects. Its the ability to vizualize the layout and in what order you get things done. Its is also the skill to help us remember patterns, sequences and mentally manipulate informtion and pictures. Thiis deficiency in working memory affects our ability to multitask, follow long term goals and planning and organizing.
Neurtypical brians have a type of bulletin board in their brains where they can put these things to rcall later, we do not develop that as ADHDers.
**Short-term memory** is more like a temporary storage area, where information is held for a brief period before it’s either forgotten or transferred to long-term memory. **Long-term memory**, as the name suggests, is where information is stored more permanently, so you can recall it later.
Now, when you add ADHD into the mix, things get a bit more complicated. ADHD can disrupt all these memory processes. For instance, working memory is often particularly affected, making it hard to keep track of multiple pieces of information at once. This is why you might struggle with following multi-step instructions or remembering what you were just about to do.
Forgetfulness, trouble recalling details, losing your train of thought—these are all common memory challenges for those of us with ADHD, and they can make daily life feel like a constant battle against your own brain.
But why is this? A lot of it comes down to something called **executive function**, which is a set of mental skills that include working memory, flexible thinking, and self-control. ADHD affects these executive functions, leading to difficulties in planning, focusing, and, yes, remembering things.
In essence, our brains are wired to be more easily distracted, making it harder to encode and retrieve information. This can lead to those memory lapses we’re all too familiar with.
Segment 2: Real-Life Impact of Memory Challenges**
So, what does this look like in real life? Well, it can manifest in a variety of frustrating ways. Maybe you’ve forgotten an important appointment or left your wallet at home because you got distracted on your way out the door. Or perhaps you’ve found yourself in the middle of a task, only to completely lose track of what you were doing.
I remember one time when I was running late for work. I rushed out of the house, got halfway down the street, and realized I had no idea where my keys were. After frantically searching, I found them…in the fridge. How they got there is still a mystery!
These moments can be frustrating, and they often come with a heavy emotional toll. It’s not just about the inconvenience—it’s the anxiety of not being able to rely on your own memory, the embarrassment of forgetting something important, and the constant feeling that you’re not measuring up.
These memory challenges can also strain relationships. Forgetting a friend’s birthday or missing a meeting can make others feel unimportant or undervalued, even though that’s not your intention at all. And at work, it can be difficult to keep up with tasks, leading to stress and a hit to your self-esteem.
The emotional impact of these memory struggles is real, and it’s something that’s important to acknowledge and address.
Segment 3: Strategies to Improve Memory
Now, let’s talk about what we can do to manage and improve our memory skills. The good news is that there are plenty of strategies and tools out there to help us navigate these challenges.
One of the most effective approaches is to use **memory aids**. These can be anything from a planner or calendar to apps that send you reminders throughout the day. Personally, I rely heavily on my phone’s reminder app. It’s like having a personal assistant who nudges me to do things before I forget!
Another powerful tool is **routine**. Establishing a consistent daily routine can reduce the number of things you need to actively remember. For example, if you always put your keys in the same place when you get home, you’re less likely to lose them.
When it comes to improving recall, techniques like **chunking information**—which means breaking information down into smaller, manageable pieces—can be really helpful. Using **mnemonic devices** is another great way to make information more memorable. And let’s not forget the importance of **mindfulness**. Sometimes, just taking a moment to focus on what yo...
