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Great Ways to Improve Memory When You Have ADHD

by Dr. Matt Olesiak, M.D.

If you Google "improve memory," you'll get 4,970,000,000 results.

So, a massive number of people are interested in boosting cognitive function, especially when it comes to memory.

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Working memory impairments

Working memory impairments are related to the inattentive and hyperactive/impulsive symptoms often seen in ADHD.

Numerous studies suggest that 80% to 85% of children with ADHD have problems with short-term memory and that these issues often continue into adulthood. (1, 2)

Fortunately, researchers have not determined that adult ADHD increases the risk of developing dementia or other memory-related cognitive disorders late in life. (3)

But we don't have to settle for sporadic short-term memory loss or poorer cognitive function. Instead, there are ways to boost memory and improve cognitive abilities.

Here are three great ways to improve memory performance.

Natural Ways to Boost Memory (With or Without ADHD)

Here are a few scientifically-backednaturalmethods we found that can work to improve memory for those with ADHD. (Actually, most of these methods can work for anyone with mild cognitive impairment.)

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Mental Exercises

Research shows that if we don't keep our brains active, we will lose some of our brain function as we age. Conversely, we can reverse or slow cognitive decline by regularly challenging our brains with mental exercises.

In a 2013 study published in theJournal of Preventive Medicine & Public Health, researchers discovered that cognitive training -- in this case, reading and arithmetic tasks -- "maintains and improves the cognitive functions of dementia patients and healthy seniors." Participants in this study included those with Alzheimer's disease type senile dementia. (4)

In addition, research suggests that mental exercises (brain games) may strengthen working memory and focus in those with ADHD. (5)

Types of Brain Games

The types of brain games for improved memory and cognitive health include:

Doing Crossword puzzles
Playing Sudoku
Playing memory matching games
Learning to play a musical instrument
Solving Rubik's Cube
Learning a foreign language
Memorizing people's names and phone numbers
Doing math in your head

Mentally stimulating activities like these provide a fun cognitive workout. Plus, you can find a variety of brain games online, making it really convenient.

Physical Exercise

Most of us know that physical activity is good for our health, but we bet most are unaware that it can also boost brain function and memory.

Numerous clinical research studies suggest that exercise positively affects cognition, depending on the type of physical activity. For example, high-intensity exercise was shown to reduce the forgetfulness of newly-learned vocabulary. (8)

In another study done by University of British Columbia researchers, regular aerobic exercise increased the size of the hippocampus in the brain, the area involved in memory and verbal learning. Resistance training and other activities did not show the same benefits. (9)

So, according to research, if you want to improve your memory, you should perform 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week. You may also perform a combination of moderate- and high-intensity exercise. (10)

Good Aerobic Exercises For Memory

Aerobic exercises that boost memory, leading to improved cognitive performance, include:

Power walking
Cycling
Rowing
Jogging
Running
Swimming
Jump rope
Dancing
Tennis

Meditation

Meditation is an ancient mind/body/spirit practice that has been shown to improve mental, physical, and emotional health.

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There are many types of meditation, but most require being in a quiet, distraction-free location where you focus on a word, object, or bodily sensation for a set period. (The breath is a popular point of focus.)

Contrary to popular belief, meditation does not require the conscious effort of clearing the mind of all thoughts. Instead, the practitioner simply notices each thought as it comes without judgment and then gently returns attention to the breath.

Research shows that this simple practice can help improve so many of the cognitive issues that plague those with ADHD, including:

Working memory
Focus
Concentration
Hyperactivity
Problem-solving skills
Ability to switch between tasks

Of course, meditation can be a frightening prospect for those with ADHD because we usually have a lot of trouble focusing. So our advice is to meditate for just a few minutes a session, several times a day.

Don't worry if your mind wanders all over the place -- and it will -- as long as you keep bringing your attention back to the point of focus, you're making progress.

Bonus: Tips for Managing ADHD Memory Issues

The techniques above will help strengthen memory and focus, but there will probably still be times when you struggle with forgetfulness.

Therefore, we recommend these simple tips to help manage ADHD memory issues to reduce frustration.

Place sticky notes of appts, etc., in a visible location
Keep a calendar
Set alerts on your digital calendar to remind you of tasks, appointments, etc.
Write out a list of your activities for the day, and check each one off as you complete it. (I rely on this method a lot with my busy schedule.)
Download organization apps to help keep you on track.