By Tim Aiello, MA, LPC, NCC, ADHD-CCSP
Clinical Director, Myndset Therapeutics
Forgetfulness is a hallmark challenge for individuals with ADHD. Misplaced keys, missed appointments, or forgetting what you were about to say—it can feel frustrating and overwhelming. But the good news is that with a few practical strategies and tools grounded in evidence, you can manage forgetfulness and stay more organized. Here are 10 effective tips to help you thrive.
1. Create a Designated Spot for Essentials
Always keep items like your wallet, keys, or phone in the same place. Research shows that creating habits around frequently misplaced objects can reduce cognitive load for people with ADHD (Barkley, 2021). Try using a bowl, hook, or tray near the door to make it easy to grab and go.
2. Use Visual Reminders
Out of sight often means out of mind for ADHD brains. Post-it notes, whiteboards, or visual schedules can help jog your memory. Studies highlight the benefits of external visual aids to improve task management in ADHD individuals (Tuckman et al., 2022).
3. Leverage Technology
Set alarms, use apps, and schedule reminders. Apps like Google Calendar, Todoist, and Alarmy can provide auditory and visual prompts to keep you on track. These tools help bypass working memory challenges, a common difficulty in ADHD (Katzman et al., 2017).
4. Write Everything Down
Even if you think you’ll remember, write it down! A study by Rozental & Carlbring (2014) supports the use of external memory aids like planners or notebooks to improve follow-through in ADHD. Carry a small notebook or use a note app on your phone to jot down ideas, tasks, or reminders.
5. Establish Routines
Routines create predictability and reduce the mental energy spent on remembering what to do next. Research shows that consistent routines improve memory and executive functioning in ADHD individuals (Ramsay & Rostain, 2015). For example, a morning routine of checking your calendar and preparing essentials can set you up for success.
6. Break Tasks into Small Steps
ADHD forgetfulness often stems from being overwhelmed by large tasks. Breaking tasks into smaller, manageable steps helps focus your attention and prevents memory lapses (Barkley, 2021). For instance, instead of “clean the house,” break it into “tidy the living room” and “wipe the counters.”
7. Use Associative Cues
Pairing tasks with specific cues can reinforce memory. For example, always take your vitamins after brushing your teeth. This technique, called implementation intention, is shown to improve task adherence in ADHD (Gawrilow & Gollwitzer, 2008).
8. Practice Mindfulness
ADHD forgetfulness can be exacerbated by distraction. Mindfulness training has been shown to improve attention and memory by increasing present-moment awareness (Mitchell et al., 2013). Simple mindfulness exercises like deep breathing or grounding can help you focus and remember tasks more effectively.
9. Declutter Your Space
A clutter-free environment reduces distractions and makes it easier to find what you need. Decluttering aligns with ADHD-friendly organizational systems that prioritize simplicity and accessibility (Volkow et al., 2009). Start small—organize your desk or a single drawer to build momentum.
10. Seek Support
Sometimes managing ADHD forgetfulness requires external accountability. Working with a coach, therapist, or support group can provide tools and encouragement to develop effective habits (Ramsay & Rostain, 2015). Don’t hesitate to ask family members or coworkers for gentle reminders when needed.
Final Thoughts
Forgetfulness is a common experience for people with ADHD, but it doesn’t have to define your life. With these evidence-based strategies, you can reduce the impact of forgetfulness and feel more in control. Remember, it’s about finding what works best for you and embracing small, consistent changes.
Which tip are you going to try first? Share your experience in the comments below!
References
Barkley, R. A. (2021). Taking Charge of Adult ADHD: Proven Strategies to Succeed at Work, at Home, and in Relationships. Guilford Press.
Gawrilow, C., & Gollwitzer, P. M. (2008). Implementation intentions facilitate action control in ADHD. Journal of Attention Disorders, 12(5), 455-462.
Katzman, M. A., et al. (2017). Cognitive-behavioral therapy for adult ADHD. Current Psychiatry Reports, 19(3), 10.
Mitchell, J. T., et al. (2013). Mindfulness and ADHD: Implications for improving attention and emotion regulation. Journal of Attention Disorders, 17(4), 371-385.
Ramsay, J. R., & Rostain, A. L. (2015). Cognitive Behavioral Therapy for Adult ADHD: An Integrative Psychosocial and Medical Approach. Routledge.
Rozental, A., & Carlbring, P. (2014). Procrastination and its treatment in adults. Cognitive Behaviour Therapy, 43(2), 91–113.
Tuckman, B. W., et al. (2022). Behavioral interventions for ADHD in adults. Journal of Attention Disorders, 26(5), 723-737.
Volkow, N. D., et al. (2009). ADHD: Clinical use of the dopamine system. Biological Psychiatry, 67(7), 555-562.
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