Reviewed by Rebecca Bourke, IACP accredited counsellor, February 2026
This post summarizes research findings regarding variables that influence working memory (WM) performance, which most adults with ADHD have difficulties with.
Factors That Degrade Working Memory Performance
The study highlights several behaviors and environmental factors that objectively worsen working memory:
- Dieting: Caloric restriction and restrictive eating patterns.
- Substances: Depressants, including alcohol and cannabis.
- Physical Discomfort: Ignoring or not noticing sensations (e.g., being too hot or too cold).
- Environmental Oxygen: Living at higher altitudes or lack of ventilation. While high altitude negatively impacts performance, the study suggests that returning to lower altitudes restores function (avoid cognitive tasks while on a mountain).
Summary of Remaining Findings (Infographic Reference)
The accompanying infographic details the following lifestyle and physiological influences on WM:
- Nutrition: Consumption of carbohydrates (e.g., oats) early in the day improves cognitive function.
- Caffeine: Coffee/caffeine intake is positively correlated with WM.
- Altitude: Increased altitude results in decreased oxygen, negatively impacting memory capacity.
- Psychological Load: Worrying and preoccupation consume cognitive bandwidth.
- Dieting Awareness: Fasting / Restriction of food intake is associated with poorer working memory.
- Temperature: Cold showers may show potential benefits, whereas persistent discomfort from being too cold is detrimental.
- Positive Affect: Experiencing happy or pleasant emotions during the day improves performance.
- Motivation and Sleep: Both are significant factors in maintaining working memory.
- ADHD Medication: Formally recognized as an effective method for improving WM.
The Impact of Stereotype Threat
A significant psychological mechanism identified in the research is Stereotype Threat. This factor is often exacerbated for marginalized people.
- Mechanism: Simply being made aware of a negative stereotype regarding a group to which you belong can negatively affect performance.
- Effect: This psychological pressure creates a measurable decrease in working memory and overall cognitive performance.
Evidence-Based Interventions (Pending Further Research)
As of 2018, the following interventions are identified as potentially beneficial for working memory, though more robust evidence is required:
- Music Training and Language Acquisition.
- Mindfulness practices.
- Cognitive Exercises: Targeted practice-based tasks.
- Brain Stimulation: Specifically tDCS and TMS.
Reference:
Blasiman, R.N. & Was, C.A., 2018. Why is working memory performance unstable? A review of 21 factors. European Psychology Journal.
Another executive function is time awareness, here’s my post with a tip on time agnosia.
If you’re looking for ADHD-informed therapy in Maynooth or Dublin 2, feel free to contact me.
Rebecca Bourke 
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