Why can’t I remember what I was doing at work with ADHD? 

You look away for a moment, check an email, reply to a quick message and suddenly, you cannot remember what you were doing. This is the reality of ADHD workplace memory challenges, where attention lapses and mental overload scramble your ability to stay on task.

For people with ADHD, working memory, the brain’s mental scratchpad, can be unreliable under pressure. Add constant distractions and the multitasking demands of a busy workday, and tasks simply vanish mid-action. These gaps in task tracking often lead to missed steps, duplicated work, or the frustrating sense that you’re constantly playing catch-up. 

Why ADHD Derails Task Continuity 

Here is what’s happening behind the scenes of workplace forgetfulness: 

Interrupted working memory:  

Your brain struggles to hold onto one task while processing new input. Writing down what you are doing before switching tasks helps restore focus. 

Cognitive overload from competing demands:  

Emails, chats, and meetings pile up, and something has to be given. Blocking time for deep work and using task managers can prevent overload. 

Low task anchoring:  

Without visual or physical cues, your mind loses its place quickly. Use sticky notes, timers, or “breadcrumb” notes to remind yourself where you left off. 

Visit providers like ADHD Certify for personal consultations focused on workplace strategies that improve memory, attention flow, and productivity.

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to Losing track of conversations or tasks.