Externalize Your Working Memory
Most of the inquiries I receive about coaching include requests for information about how to cope, how to get things done, how to navigate life with this new ADHD diagnosis.
I assure you, it is absolutely possible to improve daily life, to feel better, to regain confidence, and it begins with externalizing your working memory because your working memory cannot be relied upon.
So, what does it mean to externalize your working memory? It means capturing your thoughts, to-dos, events, etc., digitally in an app, or on paper, or both! In other words, write it all down.
Sometimes committing to something as simple as writing things down doesn’t occur to us because we know how smart we are and we think we shouldn’t need a “crutch.” And so we struggle daily wondering why we can’t remember anything, and why we’re spinning our wheels because nothing seems to get done. Sometimes we feel horribly ashamed for being so forgetful; all we want is to look neurotypical and not stand out so much.
Not only do we have neurodivergent brains, but many of us are also dealing with hormonal fluctuations due to childbirth, PMDD, perimenopause, or menopause, all of which impact working memory. We so want to function like we used to in the Before Times (before our hormones began to fluctuate and drop).
If you haven’t done so already, buy yourself a notebook with attributes that support the way you work best—spiral or lay-flat binding, dimensions that fit in your purse or on your desk well, paper that will hold the ink from your favorite pen without bleeding onto the next page, a beautiful cover that makes you smile—and start writing things down. Everything. That’s how you begin, and then you adjust your strategy as you learn more about what works best for you.
Some ADHDers love using Bullet Journals because you can customize them to meet your exact needs. Here are a couple of places to start if you’re curious:
One of Jessica McCabe’s many videos on Bullet Journaling: https://www.youtube.com/watch?v=jkZEEQG6IVE
The below is a short video I made about how I use simple Bullet Journal spreads.