ADHD can affect people’s short and long-term memory. It may also present a higher risk for developing dementia. But there are things you can do to help improve your memory.

People with attention deficit hyperactivity disorder (ADHD) experience and process information differently than those without it, and that can affect both short-term and long-term memory.

Researchers are still working to understand the exact effect of ADHD on memory for children and adults, but living with ADHD can mean coping with this type of cognitive effect.

ADHD can cause adults and children to have difficulty focusing.

People with ADHD may appear to be inattentive at times and forget important things more often. This is defined as inattentive type ADHD. They may also interrupt or express disruptive behavior more often. This is known as hyperactive-impulsive type ADHD.

The most common version of ADHD is a combination of these symptoms, known as combined hyperactive-impulsive/inattentive type.

ADHD is not autism

ADHD is not the same as autism spectrum disorder (ASD). This is a separate condition according to the Diagnostic and Statistical Manual of Mental Disorders, 5th edition (DSM-5).

It’s possible to have both conditions, but each has a distinct set of diagnostic criteria. Associated behaviors may also manifest themselves differently, even among individuals with one or both conditions.

Each of these types of ADHD results from a biological cause related to brain activity. The frontal lobe of the brain, which steers your impulse control, attentiveness, and memory, seems to develop more slowly if you have ADHD.

ADHD and working memory

Working memory is the small amount of information that your mind holds as you’re working to complete a task.

Think of it as the part of your brain that holds a phone number while you dial it. Working memory holds a little bit of data at a time while you work on completing something, “copying” the data from one place and “pasting” it in another place before forgetting it.

A 2020 study showed that ADHD impacts working memory in the majority of children who have it.

Working memory is strongly associated with intelligence and learning ability, so people with ADHD may be unfairly assessed in terms of what they are capable of learning. Without a strong working memory, it becomes important to develop coping skills and alternative learning strategies that rely less on that function of the brain.

ADHD may also affect the way that children’s brains perceive time itself. Time perception is linked to working memory, which may explain part of why people with ADHD experience more challenges getting to places on time.

ADHD and long-term memory

What’s less understood is ADHD’s effect on long-term memory and memory loss.

Some research indicates that ADHD may limit long-term memory abilities more often. However, the long-term memory effects may result from learning disabilities caused by ADHD, not necessarily from the impact of ADHD on your brain.

In other words, research suggests that kids with ADHD tend to experience challenges developing the same long-term memory skills as kids without ADHD, which can then carry over into adulthood without additional coping or compensation mechanisms.

Some research does show that people with ADHD may have a higher risk for developing dementia compared to those without the disorder.

ADHD and dementia appear to impact the brain in similar ways, making this a complicated question with many variables. There can be overlapping symptoms of ADHD and a type of dementia known as mild cognitive impairment (MCI).

Due to the difficulty in distinguishing the exact cause of MCI and ADHD symptoms like forgetfulness occurring more often or experiencing difficulty focusing for extended periods, the line between ADHD and dementia symptoms in adulthood can often be unclear.

Some ADHD-related behaviors can be modified with lifestyle adjustments that can help you better adjust to the rhythms of work and home life.

Tips to help improve memory

You may take the following steps to help improve memory-related issues related to ADHD:

  • Try to avoid certain ingredients in your diet: FD&C Red No. 40 (a food coloring ingredient) and sodium benzoate have been linked to increased hyperactive behaviors in children. Further research is needed to confirm this.
  • Try avoiding allergy triggers that can affect brain function: If you suspect that allergen exposure makes ADHD symptoms worse, consider getting an allergy test to help avoid triggers.
  • Look into ADHD management tools: Try an app or calendar that tracks dates and times for events, a key-dropping bin, or a charging station where devices can be stored. These can help reduce the stress you might feel trying to remember everything you need to.
  • Consider cutting out caffeine: Try replacing caffeinated beverages with an herbal brew that uses calming ingredients. Ginseng and chamomile tea may be a good swap for starting your mornings off focused and refreshed. Some research suggests that drinking tea can improve your memory.
  • Take a look at herbal supplements: These types of supplements may help you reduce the stress you may experience from ADHD behaviors.

These tips aren’t a replacement for an action plan for treatment that you make with a doctor or ADHD specialist, but they can help with behaviors or memory issues that you find interfere with your daily activities.

At times, people with ADHD experience challenges remembering certain things because they experience and process information differently.

If the person experiencing challenges with memory loss is a child, the symptom may improve as the brain continues its natural development. This symptom of ADHD may also be modified or improved with a successful treatment or management plan developed with a medical professional.