ADHD life skills: How to remember what you were just doing

ADHD and memory together can often give challenges. You might begin a task, get pulled into something else, and then realize you have no idea what you were just doing. Holding too many details in your head only adds pressure, making it easier for important steps to slip away.

These lapses can scatter your focus and leave projects half-finished. Without a clear system, jumping between tasks makes it harder to return to where you left off.

Externalize memory

People with ADHD can reduce the mental load on working memory by “externalizing” it, shifting the responsibility of remembering from the brain to an outside tool. This approach prevents important tasks from being forgotten when attention shifts. Making the decision to always use a reminder aid is helpful, even if you believe you will remember without it, because ADHD-related prospective memory failures can be disabling.

Smartphone alarms are often more effective than sticky notes, which may get lost, fall off, or be overlooked.

Here is a structured system that might help you:

1. Set alarms for specific times, like you want to finish a task by 3:30 pm
2. Use repeat settings for recurring tasks
3. Add a clear label to each alarm so you know exactly what action to take when it rings.
4. Choose a sound that is distinct but not jarring.

Most importantly, when the alarm goes off, hit “snooze” instead of “off” until the task is fully completed. Canceling before acting risks forgetting it entirely. If the task must be delayed, reset the alarm to a new time rather than dismissing it.

This method is nearly foolproof when consistently followed. It works by removing the need to keep the task in active mental storage, freeing cognitive resources for other activities while ensuring critical actions are still done on time.

Break and chunk tasks

Breaking and chunking tasks is an effective way to manage working memory overload in ADHD. People with ADHD often find it difficult to hold multiple steps in mind, so large, multi-step activities can feel overwhelming. Instead of trying to handle everything at once, you might try dividing the task into smaller, bite-sized parts, completing one section fully before moving to the next.

For example, if you are hosting a birthday party, focus only on sending invitations first. After that is done, you can begin shopping. This step-by-step approach reduces the demand on working memory and lessens the risk of forgetting important details.

Use timers & structured switches

Using timers is an effective way to signal when it is time to switch tasks, helping individuals with ADHD avoid losing track of time and becoming over-absorbed in their current focus.

Timers

Structured timing, such as the Pomodoro pattern of 25 minutes of work followed by a 5-minute break, supports sustained attention while making transitions more predictable. This approach reassures you that you can return to your current task later, reducing the anxiety of leaving something unfinished.

Timers create clear boundaries for task engagement, serving as external cues that limit distractions and procrastination. They act as a motivational device, particularly when paired with realistic time estimations for each activity. For example, if you tend to get absorbed in tasks like reading or gaming, setting a timer for a predetermined period helps ensure you switch on schedule.

Structured switches

This structured switch using timers can be combined with physical cues, like standing up or moving around, to refresh attention before starting the next task.

For example, if you are writing a report and your timer goes off, you could stand, stretch, walk to refill your water, and then sit at a different spot to begin replying to emails. The consistency of these time-based signals helps retrain the brain’s transition process, making it easier to shift focus without losing working memory of what you were just doing.

Leverage body doubling

Leveraging body doubling to jump-start and hold your focus can help you remember what you were just doing. Working beside another person creates outside structure and gentle accountability that lowers the “activation energy” to start, then keeps you engaged long enough to retain your place in the task. Their presence can be in person or virtual, and it works even when the other person stays silent.

You set a clear intention, then work in short, time-boxed sprints. Sessions often run 25 or 50 minutes with a visible timer, followed by a short break, which helps your working memory refresh without losing the thread. Tools like Focusmate, Zoom rooms, and “study with me” streams count. Cafés and coworking tables count too.

For example, if you’re sorting laundry and need to remember where you left off, you could start a 25-minute Focusmate session with a friend online. Tell them, “I’m folding whites first, then moving to darks.”

As you work, their quiet presence keeps you anchored in the task, and when the timer ends, you’ll still remember you were midway through the dark load instead of drifting to something else.

Wrap up

Managing ADHD-related memory gaps means creating systems that keep your place, no matter how often distractions hit.

External tools like alarms and labeled reminders offload mental strain, while breaking tasks into smaller steps makes them easier to finish without losing details. Grouping similar actions in one stretch cuts down on mental switching.

Timers give you predictable start and stop points so you can shift focus without forgetting the last step. Pairing up through body doubling adds social accountability that anchors you in the moment.

FAQs on ADHD and memory

Can ADHD cause memory problems?

Yes. ADHD often affects working memory, making it harder to hold and use information in the moment. You may forget where you put things, miss appointments, or lose your train of thought.

What’s the difference between ADHD memory loss and dementia?

ADHD memory issues start in childhood and don’t usually get worse over time. Dementia starts later in life, gets progressively worse, and often involves forgetting recent events or getting lost in familiar places.

Can poor sleep make ADHD memory problems worse?

Yes. Lack of sleep or sleep disorders like sleep apnea can make forgetfulness worse by reducing focus and processing speed.