Why You Forget Things Mid-Task: Working Memory in ADHD

Why You Forget Things Mid-Task: Working Memory in ADHD

If you’ve ever walked into a room and instantly forgotten why, or spaced out mid-sentence during a task, you’re not alone. These everyday slips may feel random, but for ADHDers, they often stem from challenges with working memory, which is a key part of executive functioning.

Let’s unpack what working memory is, how it’s impacted by ADHD, and what tools can help.

What Is Working Memory?

Think of working memory as your brain’s short-term “mental sticky note.” It allows you to:

• Hold bits of information temporarily
• Keep track of what step comes next in a task
• Follow through on plans without forgetting key details

For example, remembering a phone number long enough to dial it, or holding the idea “get the scissors from the drawer” while walking across the room.

But when that sticky note doesn’t stick? Everything falls apart mid-task.

Learn more about how executive functions like working memory shape your daily life in this ADHD i-OS explainer.

How ADHD Affects Working Memory

Working memory deficits are one of the most common and least recognized struggles in ADHD.

ADHD brains often process and discard information quickly. Instead of holding details long enough to complete a task, the brain gets distracted, overloaded, or loses track of what it was doing. Studies show that children and adults with ADHD consistently perform worse on working memory tasks than their neurotypical peers.

Furthermore, ADHD-related deficits in working memory can directly affect attention, problem-solving, and even emotion regulation.

Real-Life Signs of Working Memory Challenges

If working memory is compromised, you may notice:

• Losing track of what you were saying mid-sentence
• Forgetting why you walked into a room
• Struggling to follow multi-step instructions
• Reading a paragraph and forgetting what you just read
• Abandoning a task you meant to return to “in just a second”

These aren’t character flaws. They’re common expressions of how your brain organizes (or doesn’t organize) information.

Get tips on navigating executive dysfunction at ADHD i-OS Neuro.

Why Working Memory Matters More Than You Think

Working memory doesn’t work alone. It connects to nearly every other aspect of executive functioning, including:

• Attention and focus
• Following through on instructions
• Mental organization and clarity
  Impulse control and emotional regulation

According to Harvard’s Center on the Developing Child, working memory is a core executive skill that supports flexible thinking and self-control—making it essential for everything from learning to social interaction.

What Helps: ADHD-Friendly Strategies

Supporting working memory means externalizing what your brain can’t hold onto alone. Here are some effective tools:

Externalize Memory

Use sticky notes, whiteboards, apps like Todoist, or visual trackers to keep important info visible.

One Step at a Time

Break complex tasks into smaller steps. “Brush teeth” becomes “get toothbrush,” “apply toothpaste,” “brush.”

Repeat It Out Loud

Saying instructions or reminders aloud can reinforce retention and slow down racing thoughts.

Use Routines and Checklists

Create predictable systems to reduce how much your brain has to remember on the fly.

Minimize Distractions

The fewer mental tabs open, the more your brain can focus on holding short-term info.

Final Thought

You’re not forgetful on purpose. You’re navigating life with a brain that has a different internal operating system.

Understanding the science behind working memory and ADHD is the first step toward replacing shame with self-compassion—and finding tools that actually work.

Ready to stop trying to “just remember” and start building systems that support your brain? Join the adhd i-os community for more tools, strategies, and support.