Rebecca Bourke

Working memory, our ability to hold and work with information in the short term, is something the majority of people with ADHD struggle with. If you notice that focus, mental organization, or staying on task feel difficult, you’re not alone. Here I have summarized a 2018 study by Blaisman et. al on what can help or hinder working memory.

Common Factors That Can Make Working Memory Worse

Several everyday behaviors and environmental factors can strain working memory, often without us realizing it:

• Dieting: Frequent or restrictive dieting, especially low carb diets, can deplete the brain’s energy supply, making memory and concentration harder to maintain.
• Use of depressants: Substances like alcohol and cannabis can impair working memory and executive functioning.
• Ignoring physical comfort: Being too hot, too cold, or simply not tuning into your body’s needs can negatively impact working memory.
• Lack of fresh air or oxygen: High altitudes or poorly ventilated spaces (even if you live in the city) lower oxygen levels. Our brain functions best with fresh air.
• Stereotype threat: When someone is reminded of negative stereotypes about a group they belong to, it can create mental pressure that reduces performance, including working memory.
• Experiencing prejudice or marginalization: Living with ongoing bias and systemic inequality takes a real toll on cognitive health.

What Research Tells Us Can Help

The good news is that simple, daily practices can help protect and even improve working memory:

• Eat nourishing carbohydrates early in the day: Foods like porridge provide steady energy that supports brain function.
• Get fresh air: Opening windows or spending time in well-ventilated areas can help your brain get the oxygen it needs.
• Give yourself permission not to diet: If you’ve been stuck in a cycle of chronic dieting, know that your brain needs nourishment. If this feels overwhelming, working with a dietitian or therapist who specializes in disordered eating is an option.
• Stay warm (but not too warm): Extreme temperatures can impair focus, though brief cold showers are being explored as a possible brain boost (we’re still learning more about this).
• Foster positive emotions: Feeling happy, calm, or connected throughout your day helps strengthen working memory.
• Stay motivated: Tasks that feel meaningful or rewarding tend to be less impacted by distractions taxing our working memory.
• Prioritize sleep: Adequate, good-quality sleep is one of the best supports for brain health.
• Enjoy coffee, if it works for you: Moderate caffeine intake has been shown to boost working memory. It often does not mix well with ADHD medication, however. Consult your doctor!
• Consider ADHD medications if they are available: For many people people with ADHD, prescribed medications can significantly improve working memory and executive functioning.

Emerging Strategies: What Might Help (But Needs More Research)

Some additional strategies show promise for supporting working memory, but we’re still learning more about their effectiveness:

• Music training
• Learning a new language
• Mindfulness practices
• Cognitive training exercises
• Brain stimulation therapies (such as tDCS and TMS, under professional care)

Working memory isn’t just about trying harder: it’s tied to our underlying brain differences, the environments we live in, the nourishment we give our bodies, and our emotional health. With understanding, compassion, and some intentional habits, it’s possible to build a stronger foundation for focus and learning. This can make a noticeable difference, even though our ADHD isn’t going anywhere.

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