Understanding Working Memory
Learn why everyday information seems to disappear—and what you can do about it.
Why do you keep forgetting things?
“I walked into the room and completely forgot why I was there.”
“I knew what I needed to do… then it disappeared from my mind.”
If experiences like these sound familiar, working memory could be part of the reason.
⏱ Quick Read (60 seconds)
Everything you need to know about working memory in less than a minute.
What is it?
Your brain's temporary workspace for holding information while you use it.
Why ADHD affects it
ADHD makes it harder to keep information active when your attention shifts.
Everyday examples
Forgetting why you walked into a room, losing track of conversations or misplacing things.
What helps?
Simple systems and visual reminders reduce pressure on your memory.
What Is Working Memory?
Working memory is your brain’s temporary workspace.
It allows you to hold information in your mind for a short time while using it.
You use working memory every day when you:
✔ Follow spoken instructions
✔ Remember a phone number long enough to dial it
✔ Keep track of several steps in a task
✔ Remember why you walked into a room
The more your brain is trying to hold onto, the easier it becomes for important information to slip away.
Why Does ADHD Affect Working Memory?
People often assume they have a “bad memory.”
In reality, ADHD affects the part of the brain responsible for managing attention.
Working memory relies on attention to keep information active. When your attention is pulled towards a new thought, sound or distraction, the information you were holding can disappear before you’ve had chance to use it.
That isn’t because you aren’t trying.
your attention is constantly being pulled towards something new.
Stress, tiredness, anxiety and being overwhelmed can all make working memory even less reliable—which is why some days feel much harder than others.
💡 It’s not that your brain can’t remember. It’s that attention is constantly being redirected before information has a chance to stick.
Does This Sound Familiar?
Working memory difficulties often show up in small everyday moments like these.
You spend half your day looking for your keys.
You put things somewhere "safe"... then can't remember where.
Halfway through a conversation... you lose your train of thought.
You remember the appointment... five minutes too late.
Make Working Memory Work for You
Small changes to your environment can take pressure off your brain.
📝 Write it down
Don’t ask your brain to remember everything.
Use notes, reminders or a notebook to capture important information before it disappears.
📍 Give things a permanent home
Keys, wallet, glasses and your phone should always go back to the same place.
The less your brain has to search, the more energy it has for other things.
📅 Use one calendar
Trying to remember appointments is exhausting.
Keep everything in one calendar and check it regularly instead of relying on memory.
🔔 Set reminders before you need them
Don’t set a reminder when something is due.
Set reminders for when you need to start getting ready.
🧩 Break tasks into tiny steps
Working memory becomes overloaded when there’s too much to hold at once.
Focus on the next small step rather than the whole project.
Ready to Make Everyday Life Easier?
Our ADHD Practical Toolkit (£19) contains printable planners, reminder systems, checklists and psychologist-designed resources to reduce working memory overload in everyday life.
💡 Psychologist’s Tip
You don’t need a better memory—you need fewer things to remember.
Most people who appear organised aren’t relying on memory alone. They’ve built simple systems that remember for them.