9 practical ways to improve memory, focus, and recall with ADHD

So many distractions that I cannot remember them all...

If you’ve ever walked into a room and immediately forgotten why you’re in there, you’re not alone. For many of my ADHD clients, challenges with memory are a frequent issue.

Having ADHD doesn’t automatically mean you’ll struggle with poor memory. However, some of my clients find memory, focus, and recall can be a problem. Short-term memory can be especially tricky for some. Distractions mean that whatever isn’t in front of them can easily get forgotten. Others find longer-term memory is a problem, making it hard to reflect on what’s gone before and learn from it.

When I start working with my clients, business owners with ADHD, memory is often highlighted as something they’d like to improve.

Improving your memory with ADHD

Recently, my client - let’s call her Jackie - identified that she wanted to explore strategies for improving her memory. Jackie had been feeling overwhelmed in her work and exhausted at home as a wife and mother. She’d been second-guessing her decisions, procrastinating, and noticing her memory had been even worse than usual.

The ADHD brain always has a lot going on. Even ignoring things takes effort! Your inner voice then adds guilt about what you’re not doing. On top of that, your brain is seeking dopamine, chasing distractions like doom-scrolling – and this fills your head with meaningless clutter.

No wonder Jackie’s memory was suffering. With all this noise, her brain simply wasn’t working at its best.

I shared some strategies with Jackie - practical, real-world tools - that can help ADHD memory feel lighter and sharper.

9 helpful strategies to improve memory for the ADHD brain

1. Clear the clutter in your head

• Write things down. Don’t rely on your memory, whether it’s tasks, worries, or reminders. Writing things down by hand helps your brain process and retain information more effectively than typing. Avoid using your computer or phone!

• Dump the overthinking. If something keeps circling in your head, write it down. Think carefully about what’s really true and what’s within your control. What action can you take? Put the action on your to-do list and let your brain relax.

2. Reduce distractions that drain memory

• Switch your phone to grayscale. This makes it less appealing for doom-scrolling.

• Plan rewarding alternatives. These give you real dopamine. Things like having a chat with a friend, playing a game with your kids, or reading a chapter of a book you actually want to read.

3. Use external memory aids

• Calendars, reminders, sticky notes, or apps like Trello and Notion work well. But only if they’re visible and accessible.

• Create one consistent place to keep your to-do list (not scraps of paper scattered everywhere or lists in different apps or tabs).

4. Anchor memory to habits

• Pair tasks with daily routines so they become automatic. For example, keep vitamins next to the kettle so you remember to take them with your morning tea or coffee. These “environmental anchors” cut down on forgetfulness.

5. Break things down

• Chunk projects or instructions into smaller, more manageable pieces. ADHD brains recall steps better when the information is simplified.

6. Say it out loud

• Saying things out loud can strengthen recall. Repeat names or instructions back to people when they give you them - it creates a stronger memory link.

7. Give everything its own home

• Keys, glasses, wallet, headphones - pick one spot for each and make it non-negotiable. This saves time and avoids the daily search.

8. Remember to incorporate movement into your daily routine

• Move your body. Walking while thinking or brainstorming helps memory stick. It’s also good for you!

9. Prioritise rest and sleep

• Prioritise sleep. Rest consolidates memory and learning, yet it’s often the first thing that gets neglected.

Better memory, focus, and recall will improve your overall sense of wellbeing

Your headspace is precious. Think about how much organisations pay Google to access your attention! They value it more than you probably do, just because you hadn’t realised how easily it’s hijacked.

If memory struggles are draining your energy, know that you’re not destined to stay stuck. Start with one small strategy and build from there. Give your brain the space it needs to work at its best.

Coaching and mentoring for business owners with ADHD

I love sharing client stories like this one because they help highlight how the process works and what you can achieve.

Do you need strategies and accountability like Jackie did to make valuable, lasting changes in your life and business? I offer coaching and mentoring for business owners with ADHD. Contact me for a free, no-obligation chat.