Why ADHD Causes Forgetfulness

Feb 12

Written By Shiyue Qin

ADHD impacts the brain's prefrontal cortex, which is responsible for:

Working memory (holding and manipulating information in the short term).
Attention regulation.
Organization and planning.

This can lead to:

Forgetting appointments, tasks, or deadlines.
Losing items like keys or phones.
Difficulty remembering instructions or details.

Strategies to Manage Forgetfulness in ADHD

1. Use External Tools and Reminders

Planners and Calendars: Write down appointments, tasks, and deadlines in a physical planner or digital calendar (e.g., Google Calendar, Apple Calendar).
Alarms and Timers: Set reminders on your phone for important tasks or events.
Sticky Notes: Place visual reminders in high-traffic areas (e.g., fridge, bathroom mirror).
Apps: Use ADHD-friendly apps like Todoist, Trello, or Habitica to organize tasks and set reminders.

2. Create Routines and Habits

Establish consistent daily routines for tasks like waking up, meals, and bedtime.
Designate specific places for frequently lost items (e.g., keys go in a bowl by the door).
Use checklists for recurring tasks (e.g., morning routines, grocery shopping).

3. Break Tasks into Smaller Steps

Large tasks can feel overwhelming, leading to procrastination and forgetfulness. Break them into smaller, manageable steps and focus on one at a time.
Example: Instead of “clean the house,” break it into “vacuum the living room,” “wipe the kitchen counters,” etc.

4. Improve Working Memory

Chunking: Group information into smaller chunks (e.g., remembering a phone number as 555-867-5309 instead of 5558675309).
Repetition: Repeat important information out loud or write it down multiple times.
Visualization: Create mental images to help remember details (e.g., picturing your keys in the bowl by the door).

5. Minimize Distractions

Reduce clutter in your environment to help focus and remember where things are.
Use noise-canceling headphones or white noise to block out distractions while working on tasks.

6. Leverage Technology

Smart Devices: Use smart speakers (e.g., Alexa, Google Home) to set reminders or create shopping lists.
GPS Trackers: Attach trackers like Tile or Apple AirTag to frequently lost items (e.g., keys, wallet).
Voice Memos: Record important information or ideas on your phone.

7. Practice Mindfulness and Focus Techniques

Mindfulness exercises can improve attention and reduce forgetfulness. Try apps like Headspace or Calm.
Use the Pomodoro Technique (work for 25 minutes, then take a 5-minute break) to maintain focus.

8. Seek Professional Support

Therapy: Work with a therapist who specializes in ADHD to develop personalized strategies.
Medication: Consult a psychiatrist to explore whether ADHD medications (e.g., stimulants or non-stimulants) could help improve focus and memory.
Coaching: ADHD coaches can provide practical tools and accountability for managing forgetfulness.

9. Be Kind to Yourself

Forgetfulness is a symptom of ADHD, not a personal failing. Practice self-compassion and celebrate small wins.
Use humor to diffuse frustration (e.g., “There go my keys again!”).

When to Seek Help

If forgetfulness significantly impacts your daily life, relationships, or work, consider consulting a mental health professional or ADHD specialist. They can help you develop a tailored plan to manage symptoms effectively.