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ADHD working memory makes everyday life feel harder than it “should,” from mental math to directions to staying on task. We share simple ways to offload information, reduce decision fatigue, and build a low-distraction setup that helps you follow through with your thoughts. 

• Working memory as an executive function and how it breaks down during real life demands 
• Writing everything down to make problem solving easier and restart faster after distraction 
• Using external cues like lists, labels, bookmarks, photos, and voice notes to reduce mental load 
• Standardizing routines and choices to conserve energy and cut decision fatigue 
• Quick meeting and conversation tactics like neutral focus, closing eyes on calls, and jotting thoughts down 
• Getting slides, minutes, or recordings because real time note taking can cause missed info
• Writing by hand for better retention
• Reduce interruptions with sound and visual barriers 

Check out the "Thoroughly ADHD" episode on improving working memory in conversation for more info on this topic