How does ADHD cause chronic misplacing of items?

PostedNovember 17, 2025

UpdatedNovember 18, 2025

ByMy Patient Advice

Author: Phoebe Carter, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

If you live with ADHD, you might spend far too much time searching for your keys, wallet, or phone, sometimes several times a day. According to NICE guidance (NG87), this isn’t forgetfulness in the usual sense. It’s a neurocognitive pattern linked to how ADHD affects attention, memory, and organisation.

Why ADHD brains lose track of objects

ADHD affects the executive functions, mental skills used for planning, organising, and remembering where things are. The Royal College of Psychiatrists explains that working memory deficits and distractibility make it harder to “store” where you’ve left something in short-term memory.

Neuroimaging studies show that lower activity in the prefrontal cortex and dopamine imbalances reduce attention and focus, making it easy to drop an item and immediately shift attention elsewhere. This is why the ADHD experience often feels like “out of sight, out of mind.”

Environmental factors can make it worse; clutter, noise, or inconsistent routines overload already limited attention resources, leaving everyday items scattered and untracked.

What helps, evidence-based strategies

Both NHS and NICE guidance recommend reducing reliance on memory by using external systems that make objects visible and predictable.

Research and occupational therapy consensus highlight several effective strategies:

Create a ‘home’ for essentials – hooks, trays, or baskets near the door for keys, phones, and wallets.

Use visual cues – colour coding or transparent containers so items stay visible.

Reduce clutter – fewer competing items mean fewer distractions and better recall.

Build habits – return items to the same place daily until it becomes automatic.

Try digital aids – phone reminders or Bluetooth trackers can help, though they work best alongside habits and visual structure.

Coaching and CBT – studies show coaching or CBT can improve spatial organisation, attention, and follow-through over time.

Occupational therapists and ADHD coaches often teach these strategies step-by-step, adapting environments and routines to fit real-world living.

The takeaway

Constantly losing things isn’t about being careless, it’s how ADHD affects attention and working memory. But by combining visual cues, structured spaces, and behavioural supports, it’s possible to turn chaos into predictability.

As NHS and NICE experts emphasise, the goal isn’t perfect organisation; it’s designing your surroundings so your brain doesn’t have to remember where everything goes.

Phoebe Carter, MSc

Author

Phoebe Carter is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Applied Psychology. She has experience working with both children and adults, conducting psychological assessments, developing individualized treatment plans, and delivering evidence-based therapies. Phoebe specialises in neurodevelopmental conditions such as autism spectrum disorder (ASD), ADHD, and learning disabilities, as well as mood, anxiety, psychotic, and personality disorders. She is skilled in CBT, behaviour modification, ABA, and motivational interviewing, and is dedicated to providing compassionate, evidence-based mental health care to individuals of all ages.

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.