ADHD and Short-Term Memory: Why You Always Forget Things

ADHD can quietly mess with your ability to hold and use information in the moment. It’s not just being forgetful or distracted, there’s a deeper reason why you walk into rooms and forget why you’re there, or lose track of what someone just said mid-conversation.

If you live with ADHD, these memory lapses might feel like a frustrating dailyreality. It’s tied to how your brain’s memory systems function.

Let’s unpack the science behind these everyday frustrations.

What are short-term memory and working memory?

When we take in new information, our brain goes through different stages to decide what to keep temporarily and what to store long-term.

Short-term memory is the part of our brain that temporarily holds small bits of information, such as sounds, words, numbers, or movements, for a short time. Researchers suggest that we can only hold about 4 to 7 chunks of information in short-term memory.

Another system is something called working memory. It is often considered a “mental workspace” that also involves the active manipulation and management of information held in mind.

The most widely accepted model of working memory originates from the research of Baddeley. It says working memory has:

• A phonological loop (deals with sounds),
• A visuospatial sketchpad (deals with images and spatial information),
• A central executive (controls attention and decides what gets stored), and
• An episodic buffer (helps link memories together).

In this model, short-term memory is actually part of the system, specifically, as part of the phonological loop and visuospatial sketchpad. These parts do the “holding” of information, while the central executive manages the “working” part.

Can ADHD cause poor short-term memory?

ADHD affects the brain's memory systems, but research shows that the central executive component of working memory is more impaired than basic short-term storage.

In one study, researchers used memory tasks that required simply holding information (maintenance) or actively working with it (manipulation). Children with ADHD performed worse on manipulation tasks, suggesting they struggle more when they need to mentally process information rather than just remember it.

Children with the predominantly inattentive type had even greater difficulty with these tasks compared to those with the combined type. This points to a specific link between inattentiveness and weaknesses in mental manipulation.

A 2020 study of 172 children aged 8 to 13 reinforced this. Up to 81% of children with ADHD showed impairments in central executive working memory, and these deficits were closely tied to the severity of their symptoms.

In contrast, only 38% of children had problems with visuospatial short-term memory, and these issues weren’t related to how severe their symptoms were. They also didn’t show significant problems with phonological short-term memory.

Another study examined working memory in adults with ADHD to see whether difficulties stem from the central executive or from basic short-term storage. Findings showed impairments in both storing and manipulating information, though the effects may be milder in adults. Still, it supports the view that working memory deficits in ADHD can persist across the lifespan.

Can ADHD medications help with memory?

Yes, memory problems in ADHD are closely tied to imbalances in dopamine and norepinephrine. These neurotransmitters are vital for the prefrontal cortex, which manages working memory, attention, and self-control.

Stimulants like methylphenidate (Ritalin) and amphetamine (Adderall) boost both dopamine and norepinephrine. In a randomized trial, methylphenidate helped adults with ADHD remember words after a delay, which is a sign of improved declarative memory.

Another study assessed several types of memory in adults with ADHD, including:

• Short-term memory – remembering things briefly
• Working memory – holding and using information in the moment
• Retrospective memory – recalling past information
• Prospective memory – remembering to do things in the future
• Source memory – remembering where or how you learned something

Adults with ADHD who were not on medication showed significant impairments across all memory types, particularly those involving executive control. Those taking methylphenidate showed improvements, especially in short-term and prospective memory, but their overall performance still lagged behind that of healthy adults.

If you can’t tolerate stimulants, non-stimulant options like atomoxetine, which increases norepinephrine, may be a viable alternative. A 2024 meta-analysis showed that both methylphenidate and atomoxetine improved core executive functions such as attention, inhibition, and reaction time in people with ADHD over time. However, only methylphenidate showed improvement in working memory, while atomoxetine did not.

How can you keep track of things more easily?

Beyond medication, studies have identified several other strategies that can help with ADHD-related memory difficulties:

Working memory training

Working memory training programs often use computer-based tasks that adapt to the user’s performance and gradually increase in difficulty. The objective is to strengthen working memory through repeated practice.

Among these, Cogmed Working Memory Training (CWMT) has been widely studied. In a randomized trial, CWMT led to improvements in working memory, inhibition, reasoning, and even ADHD symptoms in children, with effects lasting for at least three months.

A 2012 study found that CWMT helped adolescents with both learning disabilities and ADHD improve specific memory skills more effectively than math training.

Another study compared stimulant medication with CWMT in children with ADHD. Medication helped improve visuospatial working memory, while CWMT led to improvements in visuospatial, visual, and verbal short-term memory. These training effects lasted for at least 6 months and were stronger than the effects of medication alone.

In a separate trial involving children and teens with ADHD, CWMT resulted in better working memory, reduced inattention, and increased positive behavior. Parents continued to notice these improvements even four months after training ended.

Memory training programs can be a helpful adjunct and may especially benefit those who cannot use medication, but it is not a standalone solution for most people with ADHD.

Behavioral and compensatory strategies

Many adults with ADHD use compensatory strategies to manage memory challenges. These are often taught through Cognitive Behavioral Therapy (CBT) or ADHD coaching and involve externalizing memory tasks.

For example:

• Using apps, planners, alarms, or sticky notes to reduce reliance on mental recall
• Building structured routines, like always placing keys in the same spot or setting daily
• Breaking tasks into step-by-step checklists to make information easier to manage

Other helpful approaches include mindfulness meditation, which teaches people to notice when their focus drifts and to redirect their attention.

Physical exercise is also beneficial. A large analysis of over 2,500 randomized controlled trials and about 258,000 participants found that exercise led to improvements in general cognition, memory, and executive function across all age groups and populations. People with ADHD had especially strong improvements in executive function.

Self-care strategies

Researchers looked at how adults with ADHD manage daily challenges and what strategies help them most. Here’s what they found:

1. Helping yourself

Many participants said living with ADHD made day-to-day life harder. But learning about the condition gave them a sense of control. Understanding how ADHD showed up in their own lives helped them make better choices, manage their time, and reduce frustration.

To stay on track, people used strategies like:

• Talking out loud to remind themselves of what they need to do
• Following daily routines and sticking to a schedule
• Reducing distractions by changing environments or removing triggers

Planning was more effective when it matched their natural rhythm. Some preferred to do demanding tasks when they felt most focused, or set reminders well before deadlines to avoid last-minute stress.

2. Supportive relationships

Support from friends, family, teachers, or tutors made a difference, especially when it came to emotional encouragement or staying organized. Some had to work through strained relationships, but doing so often led to more trust and accountability.

Many said that meeting others with ADHD helped them feel less alone. It became easier to talk about their challenges without shame. Getting a diagnosis also helped them make sense of their experiences and feel understood.

Good experiences with healthcare providers included:

• Consistent support
• Help with medication management
• Clear and respectful communication

But not everyone had that experience. Some said doctors didn’t understand ADHD or weren’t sensitive to their background. If that happens, know it’s not your fault, it just means you haven’t found the right provider yet. You deserve care that sees your full story, not just your symptoms.

3. Tools that help day-to-day

Participants of the study used a mix of tools to manage everyday life:

• Medication
• Phone alarms
• Calendars or planners
• Help from others to remember routines or tasks

Phone alarms were one of the most helpful tools for staying on time and remembering things. Some used different alarm sounds or kept their devices across the room so they couldn’t ignore them.

While medication improved focus and performance, especially for school, some had concerns about side effects or dependency. Because of that, many paired medication with other strategies or explored non-medication options entirely.

Final thoughts

People with ADHD often have more trouble with working memory than basic short-term memory. The most effective way to manage memory problems in ADHD is to combine different approaches. Medication improves focus and attention, memory strategies build skills, and external tools like reminders help prevent important information from being forgotten.

FAQs on ADHD and short-term memory

Can ADHD affect long-term memory?

Yes, poor focus and encoding (taking in information) make it harder to store memories in the first place. One study showed that poor long-term memory performance was closely linked to poor initial learning. This means the problem starts early in the memory process, not at the point of recall.

Can diet and nutrition help improve memory deficits in ADHD?

There is still no solid proof that dietary changes effectively treat ADHD symptoms.

Does poor sleep make ADHD memory problems worse?

Yes, poor sleep contributes to executive dysfunction, which affects memory in ADHD. Obstructive sleep apnea (OSA) is especially linked to these problems due to low oxygen levels during sleep (hypoxia) and repeated sleep interruptions.