Executive Functioning in ADHD

It had been a full 25 hours since I was out of toilet paper. I was using makeshift tissue from restaurants and mini-packs. I climbed into my heavy boots and trudged to the supermarket. A warrior under the storm.

“This coffee’s on sale!” I thought excitedly as I grabbed it off the shelf. Strawberries, cashews for vegan cheese, napa cabbage. The watermelon glistened, the fresh scent of bakery bread beckoned. Dinner looked promising. 

Back at home, I shut the door behind me. I dropped my treasures, kicked off my boots, and ran for the washroom. I’d been holding it in for a good six minutes. As soon as my bum touched the toilet seat, I realized…oh no. I’d forgotten the one item I missioned to the store for.

What exactly is working memory?

Executive function

The name indicates that it’s the CEO of the brain. It delegates tasks so you can go about your day in a functional manner. 

Working memory is one of its top employees. It’s where the brain stores information for short or temporary periods while it uses it to achieve tasks.

Examples:

• Knowing whether we must turn right or left without looking at the GPS.

• Retaining the definition of a concept as you read a paragraph about it. 

• Holding on to numbers as you practice mental math.

The neurotypical brain sees these goals are rather straightforward. The dorsolateral prefrontal cortex (DLPFC) in our prefrontal cortex manages this data as it is processed.

If we compare our brain to a computer, working memory is the RAM. We often don’t need this information forever. Everyone’s brain has slots to keep this information. 

The ADHD computer-brain, however, has fewer slots in its RAM. 

What it Looks Like in ADHD

The ADHD brain is a bubbling cauldron of thoughts. The surface alone has enough activity going on. This can pose as a challenge as the working memory multitasks.I never met my Uncle, who died as a child. My great-aunt said I resemble him. “Carbon copy.” My father recounts:

“He would forget minor things, such as where he kept the scissors. But he’d remember other details with frightening accuracy, such as: So-and-so walking into the house, wearing a green tie and a red hat on Tuesday the 13th at 2:44pm.”

No one talked about ADHD in the 1950s. 

Here’s what it may look like for you:

• Walking into the kitchen and forgetting what you needed. 

• Opening your Instagram to message someone, laughing at reels, and turning it back off. 

• Reading the same paragraph multiple times. 

• Rewinding your show because you keep zoning out at the most critical moment. 

• Starting a story and forgetting its purpose midway - while you’ve already veered off into a side story.

How to Cope

Exercise and Meditation

Whether neurotypical or on the scale, exercise calms the nervous system, leading to better focus. Attention and memory work well together. Starting the day with a clear mind sets the tone for the hours to come. The following boost your mood and concentration:

• Morning walks. 

• Meditations designed for focus. 

• Warm-up exercises for concentration. 

• Pilates or yoga. 

Visual Aid

Diagrams, charts, tables are all wonderful references. If you make them by hand and use colours, it helps you retain them as well as make the process enjoyable. Take advantage of your 3D space. Manipulate it to suit your needs:

• Multiple screens. 

• Post-its

• Blackboard

• Whiteboard

• Wall calendars

Music and Mnemonics

Rhythm and melody are two reasons we remember songs easily. Turn your grocery list into a catchy tune. Rearrange the initials of a list into a noteworthy word. 

Tech Tools

If your working memory is getting in the way of staying organized, there are a plethora of apps to help. Our protagonist from the supermarket could have benefitted from a draft email with toilet paper at the top of the list. 

Here are a few examples of the free ones that I use:

• OpenAI: ChatGPT is my most non-judgemental friend. Sometimes, it will remind me of my priorities, sometimes it explains something to me as if I’m a child. 

• Google Keeps: It takes a second to use + it’s fun to tick off the boxes.

• Focus Mate: Working with other people keeps you accountable, which helps with remembering important notes. 

Embracing routine

Routines are popular for fluid navigation through your day. A routine utilizes your muscle memory, leaving extra room for working memory. A beautifully curated routine also helps you look forward to various parts of your day. 

• Go over your to-do list before you sign off work. Many minds are often more alert in the evening than in the morning. 

• Start your day by looking through your list. Find what works for you. Some prioritize by urgency or deadlines. Others with correspondence. Others first complete tasks that take less than five minutes before tackling longer ones. 

Get others on board

“You never remember anything I tell you,” Nina said when I asked about her school program, “I already finished it two months ago. I feel like you don’t care about me.” 

I didn’t know what to tell her at the time. It was only after my ADHD diagnosis that I was able to put it into words. “It’s not that I don’t care. I just don’t want to bother you by asking you the same questions.” 

Nina no longer takes it personally when I can’t remember admin details. I no longer shy away from asking, “Can you remind me again? Did you tell me already?”

Accept it

Even with all the techniques, working memory can make your day more inefficient. Accepting it as part of life brings more peace than trying to fix or fight it. Sometimes babies cry, sometimes traffic is stuck, sometimes the milk spills, sometimes we walk into a room a few more times before we remember to grab…what were we here to grab? Oh, well 🤷🏽‍♀️. 

Extra steps. 

Your memory is a muscle. The more you strengthen it, the better it will serve you.