Strengthening Your Working Memory
Strengthening Your Working Memory
This is from “Thriving with Adult ADHD: Skills to Strengthen Executive Functioning” by Phil Boissiere, MFT with my thoughts added. The content is applicable for people with and without an ADHD diagnosis.
Your working memory is not the kind of memory we think about the most: childhood experiences, family moments, school functions, first kisses, etc. Your working memory is about remembering what you are doing in the moment and retaining all the information you need to execute the task at hand.
Walking into another room and having no clue why you went in there, forgetting where you put the pen you were just using, putting your cereal in the fridge and your milk in the pantry are all examples of breakdowns in working memory. Struggles like these are becoming more and more common with the overuse of smartphones and tablets. These provide constant task switching, which taxes our working memory. Every time you jump from one task to another, you are creating a strain on your working memory.
One key sign of stress can be forgetfulness. I had a memorable incident highlighting this when I was starting a new job and planning my wedding at the same time. I woke up late one morning in a panic. I couldn’t figure out why I didn’t wake up. I checked my phone alarm and everything seemed fine. Then, I checked my email and realized that I had emailed myself the words, “wake up.” Clearly I was feeling stressed.
Tips to Strengthen Your Working Memory
Increase movement and exercise. Aim for 30 minutes a day. It can be as simple as a walk.
Protect your sleep. Set target sleep and wake times, aiming for 7-9 hours a night.
Label or name a current task before doing something else. If you need to switch or pause a task, state aloud what you are doing and where you are in the task. Ex: “I am doing laundry. My next step is to fold the towels in the dryer.” Saying it aloud can really help the working memory
Use positive self-talk. Don’t get down on yourself when you forget something. Say something like, “It will come to me. No big deal.”
Do you find yourself having trouble with your working memory? If so, what are some examples? What do you think is contributing to your struggles in this area? How can you improve your working memory?
