Improving Working Memory in Adults with ADHD 

Adults with ADHD often struggle with working memory, which is the ability to hold and manipulate information temporarily. This deficit affects task management, organisation, and completion, often leading to forgetfulness and difficulty following through on multi-step tasks. NICE guidance (NG87, 2025) and recent Royal College of Psychiatrists (RCPsych CR235, 2023) reports confirm that ADHD is linked to dopamine dysregulation and prefrontal cortex underactivity, impairing memory and executive control. 

How working memory impacts ADHD 

Adults with ADHD may forget instructions, lose track of tasks, or struggle with problem-solving and sequencing. These challenges affect their ability to organise daily life, meet deadlines, and manage time effectively. Mayo Clinic and PubMed show that working memory deficits lead to poor task initiation, procrastination, and emotional dysregulation. 

Evidence-based strategies for improving working memory 

Cognitive Behavioural Therapy (CBT) is recommended by NICE and NHS to help adults with ADHD develop practical strategies for memory support, such as task chunking and external memory aids like phone apps or sticky notes. Mindfulness-based practices also offer benefits in improving focus and reducing cognitive overload. Medication, such as stimulants, helps by increasing dopamine levels, which in turn supports working memory and attention. 

If working memory is a barrier to daily functioning, consider seeking a professional assessment. ADHD Certify provides online ADHD assessments and tailored support for adults and children in the UK. 

Key takeaway 

Improving working memory in ADHD involves a combination of therapy, medication, and practical strategies. Using tools like CBT, mindfulness, and external reminders helps manage memory challenges and improve daily functioning. 

Avery Lombardi, MSc

Author

Avery Lombardi is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Psychology. She has professional experience in psychological assessment, evidence-based therapy, and research, working with both child and adult populations. Avery has provided clinical services in hospital, educational, and community settings, delivering interventions such as CBT, DBT, and tailored treatment plans for conditions including anxiety, depression, and developmental disorders. She has also contributed to research on self-stigma, self-esteem, and medication adherence in psychotic patients, and has created educational content on ADHD, treatment options, and daily coping strategies.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

Dr. Rebecca Fernandez, MBBS

Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.