What Is Working Memory and How Does It Relate to ADHD?

One of the biggest misconceptions about ADHD is that it’s simply an attention problem.

In reality, ADHD affects several brain functions that work together every day, including planning, organization, emotional regulation, and something called working memory.

Working memory plays a role in nearly everything you do. It helps you remember the next step in a recipe while you’re cooking, hold onto instructions during a meeting, keep track of conversations, and stay organized while completing a project.

When working memory isn’t functioning efficiently, everyday responsibilities can suddenly feel much more difficult than they seem for everyone else.

I’ve worked with many adults who thought they were simply forgetful or disorganized. Once they understood what working memory actually is, many finally understood why seemingly simple tasks felt so mentally exhausting.

In this guide, I’ll explain what working memory is, how it relates to ADHD, why it affects everyday life, and when it may be worth seeking professional support.

What Is Working Memory?

Working memory allows you to temporarily hold information in your mind while actively using it. Rather than storing memories for the future, it acts as a short-term mental workspace that helps you think, plan, and solve problems in real time. Think of working memory as your brain’s mental workspace. 

Many adults with ADHD don’t struggle because information disappears from their memory. Instead, they may struggle to keep intentions active long enough to follow through. 

British psychologist Alan Baddeley describes working memory as the system responsible for temporarily storing and manipulating information while performing complex tasks such as reasoning, comprehension, and learning. It’s also essential for planning and carrying out everyday behavior.

Working memory helps you:

• Remember a phone number long enough to dial it.
• Follow multi-step directions.
• Keep track of what someone is saying during a conversation.
• Solve problems that require several pieces of information.
• Prepare a meal without constantly rereading the recipe.
• Keep your place while reading a book or article.

Although most people never think about working memory, it’s involved in hundreds of small decisions and actions every single day.

Is Working Memory the Same as Memory?

Not exactly. When most people hear the word “memory,” they think about remembering birthdays, childhood experiences, or historical facts. That’s only one part of how memory works. Your brain actually relies on several different memory systems.

Long-term memory stores information for months, years, or even decades. This includes memories, skills, and knowledge you’ve learned over time.

Short-term memory briefly stores information before it’s forgotten or transferred elsewhere.

Working memory is different because it actively uses information while you’re completing a task.

For example, imagine someone gives you three instructions:

• Pick up your prescription.
• Stop at the grocery store.
• Call your sister.

Working memory allows you to hold onto those instructions while you’re driving and deciding what to do first.

Long-term memory remembers your sister’s phone number.

Working memory reminds you to call her after leaving the pharmacy.

Why Does ADHD Affect Working Memory?

Working memory is one part of your brain’s executive functioning system.

Executive functions are the mental skills that help you:

• Plan ahead.
• Organize information.
• Prioritize tasks.
• Manage time.
• Regulate emotions.
• Shift attention.
• Complete projects.

Because ADHD affects executive functioning, it often affects working memory as well. Many adults with ADHD know exactly what they need to do. The challenge isn’t understanding the task but holding onto all the necessary information long enough to complete it without becoming distracted.

Researchers also believe dopamine plays an important role. Dopamine helps regulate attention, motivation, learning, and executive functioning. Because dopamine regulation differs in ADHD, it can affect attention, motivation, and the ability to keep important information active while managing distractions. 

This is one reason many adults describe feeling as though their brains are moving in several directions at once.

What Does Poor Working Memory Feel Like?

Working memory difficulties don’t always feel like “forgetfulness.”

Instead, they often show up as small interruptions that snowball throughout the day.

Imagine you’re responding to an important email. Halfway through writing it, your phone buzzes. You answer the notification. A coworker asks you a question. You refill your coffee.

When you return to your computer, you stare at the screen wondering:

“What was I doing?”

Or maybe you’re cooking dinner. You walk across the kitchen to grab a measuring cup. On the way, you notice the dishwasher needs unloading. You begin unloading it. Five minutes later, you realize you never grabbed the measuring cup.

These situations aren’t signs that you’re careless. They’re examples of working memory being interrupted before your brain can complete the original task.

Common Signs Working Memory May Be Affecting You

Working memory challenges look different for everyone, but some of the most common signs include:

• Losing track of conversations.
• Forgetting why you entered a room.
• Missing steps in multi-step projects.
• Frequently misplacing important items.
• Forgetting appointments despite good intentions.
• Needing to reread instructions multiple times.
• Feeling mentally exhausted after organizing information.
• Starting tasks but forgetting what comes next.

Many adults assume these experiences simply mean they’re disorganized. In reality, they often reflect how ADHD affects executive functioning.

What Does Having Poor Working Memory Mean for You? 

One of the most common beliefs I hear is:

“If I just tried harder, I’d remember.”

But working memory isn’t a measure of intelligence, motivation, or effort.

I’ve worked with clients who spent years blaming themselves for forgetting appointments, misplacing belongings, or struggling to complete projects. Many believed they simply lacked discipline.

Once they understood how ADHD affects working memory, they stopped viewing themselves as lazy and began building systems that supported the way their brains naturally function.

That shift often reduces shame and makes it much easier to develop strategies that actually work. Understanding why something is happening creates space for practical problem-solving instead of self-criticism.

Can Working Memory Improve?

Working memory challenges don’t disappear overnight, but many adults notice meaningful improvements once they understand what’s affecting them.

Research suggests that a combination of approaches may help support working memory, including:

• Consistent sleep habits.
• Regular physical activity.
• Cognitive behavioral therapy (CBT).
• Medication when appropriate.
• External supports like calendars, reminders, and visual cues.
• Structured routines that reduce the burden on working memory.

Rather than trying to “fix” your memory through willpower alone, the goal is to reduce how much your brain has to remember in the first place.

Many adults find that small environmental changes make everyday life feel much more manageable.

Why Understanding Working Memory Matters

Working memory affects far more than remembering where you left your keys.

It influences your ability to manage responsibilities, complete projects, stay organized, regulate emotions, and navigate everyday life with confidence.

Understanding how working memory works helps explain why ADHD can make seemingly simple tasks feel surprisingly difficult.

More importantly, it reminds us that these challenges aren’t a reflection of intelligence or character.

They’re part of how ADHD affects the brain.

Once you understand what’s happening, you’re in a much better position to choose strategies and treatments that work with your brain instead of against it.

If you’ve been wondering whether ADHD may be contributing to your memory challenges, an assessment can help you better understand your symptoms and explore treatment options that fit your goals and lifestyle.

Our nurse practitioners assess ADHD, make diagnoses, prescribe medication when appropriate, and create personalized treatment plans tailored to each person’s unique needs.

Book an appointment today!

FAQs

Q: What is working memory?

A: Working memory is your brain’s ability to temporarily hold and use information while completing a task. It plays an essential role in planning, problem-solving, learning, organization, and everyday decision-making.

Q: How does ADHD affect working memory?

A: ADHD affects executive functioning, which includes working memory. This can make it more difficult to remember instructions, keep track of multiple tasks, resist distractions, and complete projects from start to finish.

Q: Is working memory different from short-term memory?

A: Yes. Short-term memory briefly stores information, while working memory actively holds and manipulates information so you can use it while completing a task.

Q: Can poor working memory make ADHD symptoms worse?

A: Yes. Working memory challenges can contribute to forgetfulness, disorganization, missed appointments, difficulty following conversations, and trouble completing complex tasks, making ADHD symptoms feel more noticeable in everyday life.

Q: Can working memory improve?

A: Many adults experience improvements through a combination of structured routines, regular exercise, quality sleep, cognitive behavioral therapy, medication when appropriate, and practical external supports such as reminders and calendars.

Resources 

1. Working memory (scientific article about working memory)
2. What are the differences between short-term, long-term, and working memory (medical article about the different types of memory and their differences)
3. How to use habit stacking and habit pairing (ADHD coach’s video about habit pairing and its effects on ADHD symptoms)
4. Your brain’s GPS is glitchy (article about working memory in people with ADHD)
5. Exploring the impact of different types of exercise on working memory in children with ADHD (study on the effects of exercise on working memory)

1. How to manage executive function and working memory challenges in adults with ADHD (video interview with a doctor about working memory challenges and solutions for adults with ADHD)
2. Do you have a working memory deficit? (article assessment for working memory deficit)
3. Working memory related functional connectivity in adult ADHD (study exploring working memory in people with ADHD)
4. The effects of stimulant medication on working memory functional connectivity in ADHD (medical study exploring the effects of stimulant medication on working memory in people with ADHD)
5. ADHD Memory Loss: Science-Backed Ways to Boost Your Memory (article about ADHD memory loss and strategies)
6. Adult Attention-Deficit/Hyperactivity Disorder and the Risk of Dementia (study on ADHD and dementia)