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Can memory training improve ADHD forgetfulness? 

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

Forgetfulness is one of the most frustrating daily symptoms of ADHD. Many adults describe intending to do something, then moments later, it’s gone. According to NHS, NICE, and RCPsych guidance, this forgetfulness isn’t a character flaw, it’s a result of how the ADHD brain processes and holds information. 

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Why ADHD causes forgetfulness 

ADHD affects the prefrontal cortex, the part of the brain responsible for working memory, attention control, and task planning. 
When this network underactivates, short-term information such as instructions, reminders, or steps in a routine can “drop out” almost instantly. 

Neuroscience research in PubMed (2025) and Frontiers in Psychiatry (2025) confirms that this results in poor recall and difficulty sequencing everyday responsibilities like paying bills, replying to messages, or remembering appointments. Forgetfulness, therefore, is a neurodevelopmental symptom, not a sign of laziness. 

What the evidence says about memory training 

Digital memory training, brain-training games, and neurofeedback can modestly strengthen attention and working memory performance in adults with ADHD. 
Studies show short-term cognitive gains but these rarely translate into lasting improvements in real-life organisation unless external supports are used alongside. 

  • Frontiers in Psychiatry (2024) found that gamified digital programs improved focus and recall tasks, but daily follow-through improved only when users also used reminders or coaching. 
  • PubMed (2025) confirmed that memory training works best as part of a multi-modal approach, combining cognitive exercises with behavioural strategies like habit stacking and structured routines. 

How to strengthen memory day-to-day 

NHS and ADHD UK recommend focusing on scaffolding, not self-discipline. Practical supports include: 

  • Digital reminders and calendars to replace working memory strain. 
  • Habit stacking; pairing a new task with something you already do (e.g., “After brushing my teeth, I’ll check my planner”). 
  • CBT, ADHD coaching, or OT to develop planning and cueing strategies. 
  • Automation (e.g., Direct Debits or scheduled notifications) to prevent missed steps. 

These approaches are more effective than memory training alone because they compensate for the why behind forgetfulness, the brain’s executive processing limits. 

Takeaway 

Memory training can help strengthen focus and working memory in ADHD, but it’s only part of the picture. Real improvement comes from combining cognitive exercises with environmental cues, therapy, and digital supports. ADHD forgetfulness is neurological, and the right scaffolding helps turn fragile memory into reliable daily structure. 

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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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