Why do some ADHD adults learn to manage forgetfulness better?

PostedNovember 18, 2025

UpdatedJanuary 1, 2026

ByMy Patient Advice

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

Forgetfulness is one of ADHD’s most persistent and frustrating traits, yet many adults say they’ve learned to manage it better over time. According to NICE and NHS guidance, this improvement isn’t because ADHD fades away; it’s because people develop new ways of coping, organising, and reinforcing memory habits (NICE NG87, 2025).

Adapting through experience and structure

Research in Frontiers in Psychology (2024) shows that adults who build consistent structures; such as checklists, alarms, or accountability systems, report fewer daily memory failures, even when core symptoms persist. These compensatory strategies work by shifting reliance from short-term memory to external cues and routines, helping to offset ADHD’s executive-function difficulties.

Therapies such as CBT and ADHD coaching are particularly effective in reinforcing these habits. NHS and NICE recommend them as key tools for improving attention and organisation, teaching practical techniques like task chunking, time-blocking, and regular goal reviews (NHS, 2025).

The brain’s ability to adapt

Evidence from BMJ (2024) and PubMed (2025) suggests that neuroplasticity; the brain’s ability to form new neural connections plays a role in how adults with ADHD adapt. Repeated use of compensatory routines strengthens alternative pathways for task planning and memory retrieval. While ADHD’s underlying neurological profile doesn’t change, the brain learns new “routes” to get things done.

The power of self-awareness and support

Many adults, especially those diagnosed later in life, develop sharper self-awareness through therapy and experience. This “metacognitive awareness” helps them identify patterns; when, where, and why forgetfulness strikes and implements strategies that work for them. The Royal College of Psychiatrists notes that recognising one’s triggers and adjusting routines accordingly is a key part of sustainable ADHD self-management (RCPsych, 2023).

Private or structured programmes such as Theara Change are also exploring behavioural coaching frameworks that integrate these evidence-based strategies to strengthen executive function and adaptive memory skills.

Takeaway

Some adults with ADHD manage forgetfulness better not because symptoms vanish, but because they build stronger systems around them. With consistent routines, therapy, and coaching, the brain learns to work differently, proving that while ADHD may persist for life, its impact doesn’t have to.

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.