How can I enhance my memory with ADHD?

PostedDecember 22, 2025

UpdatedDecember 30, 2025

ByMy Patient Advice

Author: Victoria Rowe, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

If you live with ADHD, you have probably noticed that even important tasks, names, or appointments can slip from your mind. According to NICE guidance (NG87), this happens because ADHD affects working memory and attention, the brain systems that help us hold and use information. The goal is not to “fix” memory, but to work with your brain, using medical and practical support that makes recall easier and more reliable.

Why ADHD impacts memory

Studies such as Cognitive Impairment in Adult ADHD (2025) and Evaluating ADHD, 2025 show that ADHD involves consistent weaknesses in working memory, attention, and executive control. These affect the brain’s ability to store and update information, so you might forget instructions, lose track of steps, or miss deadlines, even when motivated.

What helps improve memory in ADHD

Medication and attention support

NICE NG87 recommends stimulant and non-stimulant medication for children and adults when ADHD causes significant functional impairment. These treatments improve focus and attention, which in turn stabilise the mental “workspace” needed for memory. Reviews such as Adult ADHD: Underdiagnosis of a Treatable Condition (2023) show medication enhances recall and follow-through by improving attention control.

CBT and coaching for memory skills

Structured CBT and coaching programmes teach practical memory support lists, planners, alarms, and visual cues. In the 2025 CADDI trial, adults who practised planning and recall skills through CBT improved both symptoms and everyday functioning.

Cognitive training and digital tools

Computerised working memory training can strengthen short-term recall, though effects are modest and best used alongside medication and CBT. Digital planners, reminder apps, and Pomodoro-style timers are practical extensions of this approach.

External memory supports

NHS toolkits including UHB ADHD Neurodiversity Toolkit and ELFT Adult ADHD Support Pack recommend everyday aids such as diaries, visible task lists, alarms, and structured routines to reduce the mental load on working memory.

The takeaway

Enhancing memory with ADHD is not about trying harder; it is about building systems that work with your attention, not against it. The strongest evidence supports a multimodal approach:

Medication to stabilise attention,

CBT or coaching to build skills,

and environmental support like reminders, structure, and routine.

Private services such as ADHD Certify provide assessment and medication reviews that follow NICE guidance, helping people develop personalised treatment plans for attention and memory support.

With consistency and the right tools, memory can become something you manage confidently, not something that manages you.

Victoria Rowe, MSc

Author

Victoria Rowe is a health psychologist with a Master’s in Health Psychology and a BS in Applied Psychology. She has experience as a school psychologist, conducting behavioural assessments, developing individualized education plans (IEPs), and supporting children’s mental health. Dr. Rowe has contributed to peer-reviewed research on mental health, including studies on anxiety disorders and the impact of COVID-19 on healthcare systems. Skilled in SPSS, Minitab, and academic writing, she is committed to advancing psychological knowledge and promoting well-being through evidence-based practice.

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.