ADHD HACK #15: Outsource Your Memory
If you have ADHD, executive dysfunction, object permanence challenges, or struggle to remember things when leaving the house, this simple organization hack might help 🧠✨
Working memory is your brain’s ability to hold and use information for a short period of time. Many ADHD adults find that visual reminders work much better than trying to remember everything mentally.
My solution is a “launch pad” by the front door.
My coat rack holds:
✨ Work bag
✨ Gym bag
✨ Purse
✨ Bike gear
✨ E-bike charger
✨ Anything I need to take somewhere tomorrow
If I need to return a package, bring paperwork to an appointment, or remember something important, it goes on the coat rack.
Future Katie will be focused on the next thing in front of her. Present Katie leaves her clues. 🥰
Living with ADHD often means that our working memory—the ability to hold and manipulate information briefly—isn’t as reliable as we’d like. What really helps me is the concept of a physical 'launch pad' by the front door, acting as an external brain to offload important items and tasks. For example, setting up a dedicated coat rack or shelf where you consistently place your everyday essentials—whether that's your purse, work bag, or even packages to return—creates a visual cue that reminds you what to take with you before leaving. This approach aligns with the idea of using visual reminders because they tap into our strengths rather than our weaknesses. Instead of relying on mental checklists that can easily slip away, having a designated spot makes it almost impossible to forget something critical. It also reduces stress and the mental energy spent on recalling tasks or items, contributing to smoother transitions out the door. I recommend personalizing your launch pad to your routine, adding items you frequently use or need to remember, such as keys, chargers, or gym shoes. Additionally, it’s helpful to perform a quick 'launch pad check' before you leave, training your brain to associate that spot with readiness for the day ahead. Over time, this simple habit can build stronger organizational skills and lessen the frustration associated with forgetfulness, making daily life more manageable for adults navigating executive dysfunction or ADHD-related challenges.
I have a marker boards on my refrigerator and little notepads. If it’s something you want me to remember, put it on the fridge because I will always want my ice water in the morning and my coffee to start my day so I will be going to the bathroom in the refrigerator first thing in the morning I will see that before I’m ready to talk to anyone so that way I will see it before I tell anyone else I will do something for them.