How can I improve memory with ADHD? 

Many adults with ADHD struggle with memory because the brain finds it harder to hold information temporarily, switch between tasks, and stay focused long enough to encode details properly. According to the NHS, difficulties with working memory and organisation are core features of ADHD, which means forgetfulness is a functional difference rather than a sign of not trying. The good news is that there are practical, evidence-based ways to improve memory day to day. 

Practical ways to support memory 

Here are some practical ways to support memory in ADHD:  

Why ADHD affects memory 

Working memory challenges in ADHD make it harder to remember instructions, keep track of plans, and manage multi-step tasks. Research from the National Institute of Mental Health highlights that attention drift and executive dysfunction also play a key role, meaning the brain may not store information efficiently. 

Strategies that make a difference 

According to NICE NG87, medication such as methylphenidate, lisdexamfetamine, or atomoxetine can improve attention and working memory when part of a full treatment plan. Behavioural and cognitive techniques also help. Breaking tasks into small steps, using repetition, and practising visualisation can boost recall. External supports like digital reminders, written lists, and planners reduce the load on memory and are widely recommended in NHS resources such as the Making Sense of Adult ADHD guide.  

Private services such as ADHD Certify also offer assessments and medication reviews that follow national standards. 

Key takeaway 

Improving memory with ADHD is possible when you combine practical routines, environmental aids, behavioural strategies, and, where appropriate, medication. Small, consistent adjustments can make remembering tasks and staying organised much easier. 

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.