In the Demystify Executive Functioning I have taken a deep dive into executive functions time management, organization, task initiation and planning. Today I am going to be exploring working memory.
What is Working Memory?
Working memory is a type of “active” memory that allows us to hold information in our mind long enough to use it. There are two types of working memory: auditory and visual, which are integral to tasks such as paying attention, following directions, and learning
When Do We Use Working Memory?
A woman with ADHD use working memory skills on a regular basis. As a woman, one simple example to illustrate working memory is remembering a mental shopping list while in the grocery store. It can be difficult to remember everything, right? A women might try to juggle the items we need in our heads while walking through the store. To support working memory skills in this example, someone might write a list or say the items back to themselves in their head (“milk, eggs, flour… milk, eggs, flour”).
Challenges with Working Memory
Some women with ADHD struggle with working memory. Using the examples below it might look like this
Having a hard time describing details of a story they’ve just read or listened to, such as setting, character traits, or plot.
Getting “lost” in a conversation.
Doing the first step of a multi-step instruction and then forgetting the other steps.
How to Improve Working Memory
There are many strategies to boost your working memory, these have shown promise at helping you improve information.
Understand How Working Memory Works and Accept Your Limitations-
The first step to better your working memory is to understand it and to accept your limitations. This doesn’t mean you get to say, “Oh I forgot and excuse yourself” It means learning to develop and using strategies to compensate for this. Many women with ADHD that I coach use reminder systems to keep things in order, or they use a notepad app on their cell phone or tablet to keep their running to-do list or a list of things that they need to pick up at the store.
Break big chunks into small, bite-sized pieces- Think about if you are getting ready to have a party in your home, and you are very overwhelmed with everything that needs to be done, shopping, cleaning, cooking and setting up for the party. Focus on one area such as the cleaning and break what you need to clean into small bite sized pieces, you can do it room by room or by sections. Ignore the rest until you are done with the cleaning.
Use checklists for tasks with multiple steps- Create a checklist for your first hour at work or before you start a task. This checklist may include the phone calls that you need to make, appointments that you have, emails that you have to answer.
Develop Zones- Create zones for your items (i.e., cell phone, keys) when you return home from either work, or running errands. This zone could be a basket by your door or in the kitchen.
Experiment with various ways of remembering information –One of my clients found it easier to remember things when she created a song or made up a rhyme. Another one of my clients found that having a visualization helped her remember multiple items. When you are driving home from work or an errand and you can’t write it down at the moment, try to visualize yourself stopping at the store to pick up the items that you need. Because images are more powerful than words, you are apt to remember everything you need at the store as you follow your visualization.
Exercises to “train” working memory can help improve a women’s ability to concentrate, control impulsive behaviors, and strengthen problem-solving skills.