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What is prospective memory and how does ADHD affect it? 

Posted
Updated
ByMy Patient Advice
Author: Phoebe Carter, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Ever meant to send a message or take your medication, then realised you never did? That’s a lapse in prospective memory, the brain’s ability to remember to carry out future intentions. 

According to NICE guidance (NG87, 2024), prospective memory depends on several executive functions; planning, attention, and working memory all areas affected by ADHD. 

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How prospective memory works 

Prospective memory relies on three key brain regions: 

  • The prefrontal cortex, which plans and activates future actions. 
  • The hippocampus, which encodes intentions and context (“remember to call the GP when you get home”). 
  • Executive control networks, which manage timing and self-cueing. 

Research in Frontiers in Psychiatry (2025) and PubMed (2025) shows that when these regions misfire, the brain struggles to “hold” an intention long enough to act on it, particularly if attention is divided or time perception is distorted. 

Why ADHD makes this harder 

For adults with ADHD, remembering to act at the right moment is especially challenging. 
The NHS ADHD Taskforce (2025) describes this as a cueing failure, the brain stores the intention but doesn’t trigger the reminder at the right time. 

Distraction, stress, or multitasking can easily overwrite future plans. 
As the Royal College of Psychiatrists (CR235, 2023) explains, this isn’t a sign of laziness, it’s a predictable result of ADHD’s impact on working memory and attention regulation. 

How to strengthen prospective memory 

NHS and ADHD UK recommend externalising memory, moving reminders out of your head and into your environment: 

  • Set up digital reminders or alarms to cue tasks at the right moment. 
  • Use visual prompts like sticky notes, calendars, or object placement (e.g., keeping medication next to your toothbrush). 
  • Automate regular tasks with Direct Debits or scheduled actions. 
  • Try habit stacking: pair a future task with an existing habit (“After breakfast, I’ll check my planner”). 
  • Seek structured support: CBT, occupational therapy, or ADHD coaching can build reliable cueing and recall routines. 

Studies in Frontiers in Psychiatry (2024–2025) show that digital reminders combined with routine-based therapy significantly improve prospective memory and daily follow-through in adults with ADHD. 

Takeaway 

Prospective memory; remembering to do something later, depends on brain networks that are often disrupted in ADHD. Forgetting intentions isn’t carelessness; it’s neurological. By using visual, digital, and behavioural supports, you can strengthen cueing, reduce frustration, and regain confidence in your daily routines. 

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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. 

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