How do ADHD memory problems affect confidence at work?

PostedNovember 17, 2025

UpdatedNovember 18, 2025

ByMy Patient Advice

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

For adults with ADHD, the workplace can be both inspiring and intimidating. Creativity and focus often come in bursts, but memory and organisation can feel unpredictable. According to the NHS ADHD and Employment Guidance (2024), forgetfulness, missed details, and time-blindness aren’t signs of poor motivation, they’re neurological features of ADHD’s impact on working memory and executive function. Over time, though, these difficulties can erode confidence and make even capable professionals doubt themselves.

Why ADHD forgetfulness affects confidence

The Royal College of Psychiatrists (2023) notes that repeated memory lapses, missed deadlines, or disorganisation are often misinterpreted as incompetence or laziness. This misunderstanding, from colleagues or within ourselves, can trigger imposter syndrome and chronic self-doubt.
RCPsych reminds us that these are neurological issues, not moral or professional failings. Understanding that distinction is key to restoring confidence.

The NICE Guideline NG87 (2023 update) recognises that executive dysfunction in ADHD often causes stress, workplace conflict, and reduced self-efficacy. It recommends CBT, ADHD coaching, and workplace adjustments such as structured task lists, visual cues, flexible deadlines, and supportive feedback to build both performance and self-belief.

What research shows

A 2023 study in Frontiers in Psychology found that adults with ADHD often experience imposter feelings and low self-esteem when forgetfulness leads to workplace mistakes. Yet, the same study showed that psychoeducation and targeted coaching can reverse these effects, helping employees understand their brains, manage tasks, and regain confidence.

A review in The Lancet Psychiatry (2022) found that consistent use of external supports, such as reminders, planners, and prioritisation tools, combined with therapy or coaching significantly improves occupational confidence and emotional wellbeing.

Building confidence at work with ADHD

NHS, NICE, and RCPsych experts recommend practical steps to restore confidence and control:

Use external systems: Calendar alerts, task boards, and daily planners.

Break work into sections: Manageable steps reduce overwhelm and forgotten details.

Be open where possible: Sharing that you have ADHD can lead to better understanding and adjustments.

Try CBT or coaching: Both help with planning, prioritising, and reframing negative self-talk.

Practice self-compassion: ADHD forgetfulness is neurological, not a reflection of talent or worth.

Private services such as ADHD Certify provide structured coaching and medication review support for adults navigating professional challenges, helping them develop practical systems and self-assurance.

The takeaway

ADHD memory lapses can shake your confidence at work but they don’t define your ability. With structure, self-awareness, and the right support, it’s possible to thrive professionally. Forgetfulness might be part of ADHD, but resilience, creativity, and problem-solving are too, and those strengths matter far more.

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.