ADHD and Memory: A Practical Guide for Australians

ADHD and memory: what the link is

Memory is not one skill, and it can help to think about the different steps involved in remembering something.

• Taking information in: if your attention is somewhere else when someone gives you instructions, the details may never be stored in the first place.
• Holding it in mind: keeping a short list in your head while doing something else can be hard for many people with ADHD.
• Remembering to act: planning, prioritising and starting tasks all sit under executive functioning, which ADHD Australia says can be affected (ADHD Australia).
• Interest matters: some people find details of a favourite topic easier to recall than everyday tasks, which can be confusing for families.

Is forgetfulness a symptom of ADHD?

Forgetfulness is commonly described in people with ADHD, particularly within the inattentive group of symptoms, but it is not a test on its own.

• Under DSM-5 there are 9 inattentive and 9 hyperactive-impulsive symptoms, and being forgetful in daily activities is one of the inattentive items (AADPA).
• For children, 6 of the 9 symptoms must be present to reach the diagnostic threshold, while for people aged over 17 only 5 are required.
• Symptoms must also appear before age 12, last at least 6 months and cause impairment in at least two settings (AADPA checklist).
• Forgetfulness can have many causes, so on its own it does not point to ADHD, and a GP can look at the whole picture.

Our guide to ADHD in adults shows how these patterns can look in later life.

Does ADHD affect memory or cause memory loss?

ADHD Australia describes ADHD as affecting executive functioning, which can affect attention and self-regulation, and this can make everyday remembering harder.

TQN Care support workers help with personal care, community access, respite and help around the home across Sydney, Melbourne and surrounding areas (NSW & VIC). Tell us what you need and we will call you back.

Is memory loss getting worse with ADHD?

If forgetfulness seems to be getting worse, look at what else has changed before assuming ADHD is the cause.

• Note whether sleep, stress, workload, grief or a medicine has changed in the last few months, and mention it to your GP.
• Notice whether forgetting is mostly about tasks you find dull, or whether you now struggle with familiar routines and places.
• Keep a short diary for two weeks of what you forgot, when, and how you were feeling, and take it to your GP.
• Our guide to ADHD and sleep covers sleep and daily routines.

Sudden changes, confusion about familiar places or memory problems that worry you should be checked by a doctor promptly.

ADHD forgetting to eat, losing things and other examples

Many people with ADHD describe everyday examples like these, though anyone can experience them from time to time.

• Forgetting to eat: absorbed in a task, you may miss hunger cues until late in the day, so alarms or set mealtimes can help.
• Losing things: keys, phones, wallets and NDIS paperwork go missing, and one labelled tray by the door can help.
• Missing appointments: the time is noted but the reminder never fires in your head, so phone calendar alerts the day before and an hour before can help.
• Forgetting what was just said: repeating instructions back or asking for them in writing can help details stick.
• Losing track mid-task: getting up to do something and being pulled into a different job happens often, and a sticky note at eye level can pull you back.

Hyperfocus can make this harder, as one engrossing task can crowd out meals and appointments, as our hyperfocus guide explains.

How to cope with ADHD and memory issues

Many practical strategies move memory out of your head and into your environment.

1. 1Keep one calendar and use it for everything. Put appointments, bills and medication reminders in the same place, with alerts set before each.
2. 2Give every important item a home. Keys, wallet, glasses and cards go in the same spot every time, ideally by the door.
3. 3Write it down straight away. A voice memo or note on your phone beats trusting that you will remember later.
4. 4Break big jobs into small visible steps. A checklist on the fridge removes the load of holding the sequence in mind.
5. 5Use routines and cues. Link tasks to things you already do, such as packing tomorrow’s bag after dinner.
6. 6Ask for support if it is hard. A trusted person or support worker can prompt you, which is a practical help and not a treatment.

For children, ask the school and your paediatrician about written instructions, visual timetables and shorter tasks; working memory strategies are best chosen with the child’s clinicians.

ADHD and memory in adults, children and women

• Adults: forgetfulness may show up around work deadlines, bills and household tasks, and our guide to adult ADHD symptoms has more.
• Children: forgetting homework or instructions may look like not listening, so share patterns with teachers and your paediatrician.
• Women: our guide to symptoms of ADHD in women looks at how ADHD can show up for women and girls.
• Sensory overload: some people find it harder to take in information in noisy, busy places, and ADHD overstimulation is worth reading for planning calmer settings.

ADHD, memory and NDIS support

NDIS funding is not automatic for ADHD, and it depends on whether you meet the NDIS access requirements.

• If you meet the requirements, a plan may fund supports with daily routines, community access and building independence.
• Evidence such as a diagnosis letter and reports from your treating professionals can help show how ADHD affects you.
• Describe real examples at your planning meeting, such as missed meals, lost keys or forgotten appointments, rather than general statements.

Our guide to what ADHD is and our autism and memory page give wider context, and TQN Care’s NDIS services show what everyday support can look like.

When to talk to a GP or specialist

• Forgetfulness is affecting work, study, relationships, safety or looking after yourself, and it has lasted for months.
• Memory has changed suddenly, or you are getting lost in familiar places or confused about the day or time.
• You have noticed memory problems along with low mood, anxiety or poor sleep, which a GP can look at together.
• You would like an assessment for ADHD and want your GP to explain the options; healthdirect’s registered nurses can also be called on 1800 022 222, 24 hours a day, 7 days a week.
• You take medicine and think it may be affecting your memory, so speak to your prescriber or pharmacist rather than changing it yourself.

Call 000 in an emergency. The ADHD Foundation is on 1300 39 39 19 for ADHD support.

TQN Care support workers help with personal care, community access, respite and help around the home across Sydney, Melbourne and surrounding areas (NSW & VIC). Tell us what you need and we will call you back.

Your next step

If forgetfulness is getting in the way of meals, appointments or independence, practical support can help. At TQN Care, our support workers help with routines, reminders, personal care, community access and help around the home across Sydney, Melbourne, Newcastle, Wollongong and Geelong. See our NDIS services, or send a referral and we will call you back to talk through what you need.