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Why does ADHD make me forget tasks right after hearing them? 

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

If you often forget what someone just told you; like a simple instruction or reminder, you’re not alone. According to NICE guidance (NG87, 2024), this kind of moment-to-moment forgetfulness is a well-recognised symptom of ADHD. It happens because ADHD affects how your brain temporarily holds and uses information; a function called working memory. 

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The science behind sudden forgetfulness 

Research in PubMed (2025) and Frontiers in Psychiatry (2025) shows that adults with ADHD have reduced activity in parts of the prefrontal cortex, the brain region responsible for keeping short-term information active. When attention shifts or another thought appears, that mental “note” simply vanishes. 

The NHS ADHD Taskforce (2025) confirms this is a neurodevelopmental feature, not a sign of carelessness or poor motivation. In ADHD, the brain’s working memory can only hold a few items at once, and new information often replaces what was just there. 

Distraction, time blindness, and the “leaky bucket” effect 

Adults with ADHD also struggle with selective attention and time perception, sometimes called time blindness. Studies in Frontiers in Psychiatry (2024) show that when the brain constantly shifts between competing thoughts, it drops short-term information, even if it was understood seconds earlier. 

The Royal College of Psychiatrists (CR235, 2023) explains this as a “leaky bucket” effect: unless a task is reinforced, written down, or acted on immediately, it drains away before it can be recalled. 

How to remember tasks more consistently 

The most effective strategies are those that externalise memory, moving reminders from your brain into your environment. 
Evidence-based tools recommended by NHS and ADHD UK include: 

  • Write or record tasks straight away in a notes app, planner, or voice memo. 
  • Use digital reminders; repeat notifications or scheduled alarms for follow-up tasks. 
  • Repeat or summarise instructions aloud; reinforcement helps working memory “stick.” 
  • Link new actions to existing habits; for example, “I’ll message them when I make tea.” 
  • Try CBT or ADHD coaching; to build consistent cueing and environmental supports. 

According to Frontiers in Psychiatry (2025), combining digital reminders with behavioural or coaching strategies significantly improves recall and reduces frustration in adults with ADHD. 

Takeaway 

Forgetting tasks right after hearing them isn’t a sign of not listening; it’s how ADHD affects working memory and attention. By using quick external reminders and structured cues, you can build reliable memory supports and ease the mental load of daily life. 

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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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