ADHD and Working Memory

Understanding what’s happening, why it can feel harder and what can help

Working memory is a short-term mental workspace that helps us hold and use information, while working closely with attention and longer-term memory. Explore the infographic first, then read more about how ADHD may affect these processes and what can help.

Working memory at a glance

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Illustrated overview of ADHD and working memory. It shows sensory information from five senses, attention, working-memory components, encoding into long-term memory, retrieval, common ADHD experiences and practical adjustments. A detailed text explanation follows.
An illustrated overview of how information is noticed, held, stored and recalled. The processes interact rather than following a single fixed sequence.
Explore the working-memory model in accessible text

The infographic is supported by the following text explanation, which you can read at your own pace.

How information is noticed, held, stored and recalled

1. Sensory information

SightHearingSmellTasteTouch

Information reaches us through sight, hearing, smell, taste and touch.

2. Attention and selection

Helps us focus on what’s relevant and filter out other information.

3. Working memory

(a short-term workspace)

Central executive

Directs attention, manages tasks and coordinates information.

Phonological loop

Holds and rehearses spoken or written information.

Visuospatial sketchpad

Works with images, layouts and space (e.g., a map or steps in a task).

Episodic buffer

Brings information together from different sources and links it with what we already know.

Verbal rehearsal: Repeating information internally or aloud can help keep it active.
Encoding

(storing information)

Retrieval

(bringing information back for use)

4. Long-term memory

Our ongoing store of knowledge, skills and past experiences. It can be accessed (retrieved) and used in current thinking, learning and decision-making.

These processes are connected and interactive, not a single fixed sequence.

Where ADHD can make this harder

More sensory input (e.g., noise, movement or busy environments) can make it harder to focus.

Attention can be more easily pulled away, switched or divided.

Working memory can feel more demanded, especially when holding several pieces of information at once.

It can be harder to keep information active, update it or recall it when needed.

Everyday examples

This can show up in different ways, such as:

  • Losing your place when interrupted.
  • Finding it harder to hold several instructions at once.
  • Feeling mentally overwhelmed when there’s a lot to manage.
  • Knowing what to do, but finding it harder to keep the information “live” while you do it.

Strategies that can help

These reduce the demand on working memory and support recall:

  • Make it visible – use written steps, checklists or diagrams.
  • Manage interruptions – note where you’re up to before switching.
  • Break it down – into smaller, manageable steps.
  • Build in processing time – a short pause can help you take in and organise information.
  • Use supports – such as reminders, timers or a task list.
  • Try saying it aloud – for some people, repeating instructions or talking through the steps can help keep information in mind.

Key takeaways

  • Working memory helps us hold, organise and use information.
  • In ADHD, it can feel more effortful, especially with distractions, multiple steps or time pressure.
  • Practical strategies can make everyday tasks easier and more manageable.