Short-Term Memory and ADHD: Why Do People With ADHD Forget So Much?
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Leesduur: 4 min
People with ADHD often have difficulty remembering information. This can be very frustrating, both for themselves and for those around them. Think of forgetting appointments or constantly losing your keys and therefore being late.
But what makes people with ADHD forget so much? I looked into it for you.
In this blog you will read how the brain of someone with ADHD works differently and what influence it has on working and short-term memory.
People with ADHD forget a lot due to a less active prefrontal cortex, lower dopamine levels and increased sensitivity to distraction.
Working memory is often the biggest problem in ADHD, making it difficult to temporarily retain and apply information.
You can improve your memory with visual aids, routines, lists, and digital reminders to help you retain important information.
Table of contents
Why Do People with ADHD Forget So Much? 1. Brain Structure 2. Brain Activity 3. Dopamine and Neurotransmitters 4. Distractions ADHD and Working Memory Short-Term Memory in ADHD Emotional Impact Training Memory for ADHD: 4 Practical Tips 1. Visual Reminders 2. Rely on Routines 3. Use Lists 4. Set Reminders The ADHD Step-by-Step Plan
Why do people with ADHD forget so much?
Why people with ADHD are forgetful has to do with how their brains work. Research shows that the brains of people with ADHD function differently compared to those of people without ADHD.(1)
Here are 4 reasons why people with ADHD forget a lot:
1. Structure of the Brain
In people with ADHD, important brain areas such as the prefrontal cortex (in the forehead) and the hippocampus (deep in the brain) are often smaller.
This affects memory functions, making it more difficult to store and recall information.
2. Activity in the Brain
The prefrontal cortex is often less active in people with ADHD. This can lead to difficulties organizing and retaining information.
While other areas of the brain are hyperactive, this causes impulsiveness, making it easier to forget important information.
3. Dopamine and Neurotransmitters
People with ADHD also often have lower levels of dopamine (essential for motivation and attention) and other neurotransmitters that affect memory. This deficiency can make it difficult to form memories.
4. Distractions
Besides the differences in brain function, people with ADHD are more sensitive to distractions. This makes it harder to retain information effectively.
Your brain can struggle to keep everything organized. This might make it seem like you're forgetting things, but in reality, the information wasn't properly stored in the first place.
ADHD and working memory
There are 3 ways we store information in our brain: Long-term and short-term memory, and working memory.
Working memory is often the biggest problem with ADHD. This process helps you store information briefly and use it immediately, such as remembering a phone number or a piece of text you just read.
If working memory does not function properly, it can have major consequences for your daily life, such as difficulty following conversations or carrying out instructions.
Short-term memory in ADHD
Short-term memory in ADHD usually appears to be less affected. This means that people with ADHD can often remember information they recently heard, but may have difficulty using that information effectively.(2)
In short: ADHD primarily affects working memory, making it difficult to temporarily retain and use information. While short-term memory often functions well, the greatest impact is on the ability to use information effectively.
Emotional impact
Working memory problems can also affect how someone with ADHD manages their emotions. When they're overwhelmed by strong emotions, it can hinder their ability to respond appropriately to situations. They may then react impulsively because they can't easily draw on what they've previously learned.(2)
Memory training for ADHD: 4 practical tips
You can train your working memory with these tips:
1. Visual memories
Use visual aids like posters or notes. People with ADHD often think in images, which helps them retain information better in their working memory.
2. Rely on routines
Establish a consistent daily routine. Routines require less mental effort and help you perform tasks automatically, reducing the burden on your working memory.
3. Use lists
Write down your tasks and priorities. Lists help organize your thoughts, allowing your working memory to focus on important tasks instead of distractions.
4. Set reminders
Use digital reminders or alarms to remember important things. A practical way to support your short-term memory. This is helpful because people with ADHD often have difficulty retaining information in the short term.
The ADHD Step-by-Step Plan
Various other factors also influence brain function in people with ADHD. Our step-by-step plan will teach you everything you can do in terms of nutrition and lifestyle to alleviate ADHD symptoms.
If you're curious about how different lifestyle choices and diet can help your memory, I recommend our ADHD step-by-step plan. It contains many more tips and explanations about the ADHD brain.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Rubia, K. (2018). Cognitive Neuroscience of Attention Deficit Hyperactivity Disorder (ADHD) and Its Clinical Translation. Frontiers in Human Neuroscience , 12 . https://doi.org/10.3389/fnhum.2018.00100
- Kofler, MJ, Singh, LJ, Soto, EF, Chan, ESM, Miller, CE, Harmon, SL, & Spiegel, JA (2020). Working memory and short-term memory deficits in ADHD: A bifactor modeling approach. Neuropsychology , 34 (6), 686–698. https://doi.org/10.1037/neu0000641
