Working Memory
Can you do a word problem in your head without using paper or a pencil? Try this one:
Sally has to go to the market to buy pumpkin seeds, tomato seeds, milk, and bread. Each pack of pumpkin seeds costs $8.00, and each pack of tomato seeds costs $5.00. What is the total cost of 4 packs of tomato seeds and 5 packs of pumpkin seeds?
If you need paper and pencil to solve this problem, you might have a working memory issue.
Working memory is the short-term memory that keeps us “online” mentally. We use it to process and manipulate information. In short, it is the ability to hold multiple facts in your head while working with them. Unfortunately, most people with ADHD struggle with it. This is one reason why people with ADHD struggle in school, as working memory is associated with intelligence and learning ability.
There is hope!
As a coach and someone with ADHD, it helps me to remember this about working memory:
Our brains are neuroplastic. We can learn to learn.
Increased dopamine in our brain will increase working memory.
There are several tools available to support our memory.
Good physical health will improve working memory.
What does it mean that our brains are neuroplastic?
It means that they are capable of changing and learning new things. While we may not produce more neurons, we can make the neurons we have do more! We can make them connect more to other neurons, which translates to learning and understanding new concepts.
Dopamine, a neurotransmitter that acts as a hormone messenger between nerve cells in your brain, increases cognition and aids in working memory. To get more of these wonderful hormones, we need to stress our brains with a challenge. Make your brain “sweat” a little bit. What was the last challenge you faced? What did you learn from it?
Several observational studies show that people who do mentally stimulating activities may have a lower risk of cognitive decline and dementia, whether in middle age or later in life.
Physical exercise, meditation, exposure to nature, engaging in hobbies, and listening to music can naturally increase dopamine levels. These activities elevate mood and reduce unhealthy mechanisms we use to escape, like binge eating, drugs, and scrolling.
What are some tools that we can use to support our memory?
Pen and paper
Calendars
Alarms
We all learn differently—some visually, others audibly. The goal is to externalize what we need to remember, making it visible or audible to aid retention. The challenge then becomes enlisting the skills necessary to use these tools.
Here are some ideas to try: Set a “sacred” time to plan for the week. If you need additional support, see if you can find a friend or family member who would body double with you to hold you accountable for the habit of setting up a calendar, reminders, and alarms. You will love the mental clarity that comes from getting these swirling details out of your head and onto something concrete in front of you.
How can physical fitness aid in working memory?
The simple rule of "if you don’t use it, you will lose it" applies here. Whatever is good for our brain is good for our memory. Consider that idleness leads to mischief.
To improve and maintain memory, we must stay active mentally and physically!
“The challenge for those of us with ADHD is not knowing what to do, but doing what we know.” - Russell Barkley. Interest is the only fuel for our brains. So to stay active in this way, we must find something interesting that we enjoy. Far too often people give up on physical exercise because they chose something that they do not enjoy.
In conclusion, working memory is a crucial skill that plays a significant role in learning, problem-solving, and overall mental agility. For those with ADHD, increasing working memory can be challenging but not impossible with the right strategies! Our brains' neuroplasticity offers hope, because we can adapt and improve our cognitive abilities through learning and mental challenges. By engaging in activities that boost dopamine levels, such as physical exercise, hobbies, and mental exercises, we can support and enhance our working memory. Additionally, using tools like calendars, alarms, and the support of others can help externalize tasks and improve retention. Remember, improving working memory is not just about knowing what to do; it’s about taking consistent action to apply these strategies in daily life. By staying active both mentally and physically, and choosing activities that genuinely interest us, we can overcome the challenges of working memory and enhance our cognitive health.
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