Improve Memory with ADHD
Last week, I had to meet my family in the local hospital. They wanted to know why I parked across a four lane avenue in a parking lot far away rather than in the giant, dank hospital garage. The answer was simple: so I could more easily find my car. And, bonus! I got the benefit of extra steps, fresh air and sunshine too.
Many of us Turbo Thinkers struggle with working memory. This refers to thoughts or information we hold temporarily in your memory, so that they are available when we need them to complete a task. We need working memory every day, for example: to read, write, plan, organize, follow a conversation, do mental math, or follow multi-step directions. It helps us stay focused on, and engaged with, a task.
So how can we improve working memory? Let’s start with MEDS: Mindfulness, Exercise, proper Diet and Sleep.
All of these have been scientifically proven to sharpen cognitive function and improve executive function skills, one of which is working memory.
But why waste so much precious brain space trying to hold all the information in our head, or feeling bad about ourselves for forgetting something? What accommodations can we create to support our memory? Each person will need to identify their own unique strategies, tools and techniques to compensate for forgetting. What kind of reminder system can you create? I have a friend in Amsterdam who has the words, “keys, phone, wallet” tattooed on the inside of his forearm. It works!
Other support tools include:
Planners
Phone reminders
Siri/ Alexa/ Google Assistant
Whiteboards
Todo lists and apps
Calendar notifications
Post its
Colored rubber bands on wrists or fingers
Wearing a sock inside out
Writing on your hand
Launch pad by the front door
Anything is worth a try if you can make it fun! If your brain isn't having fun, it’s not going to happen. Of course, we sometimes consciously or unconsciously ignore our reminders. What backup systems can you employ? While it may be tempting to ask a neurotypical brain to remind you, refrain from asking someone to nag you. Moreover, beware of your reminding devices becoming distractions from the task you must complete. Finally, celebrate the wins when you do remember! Note what systems work, it may take some trial and error, but it’s better than losing your mind...or your car.