How to Create Reminders on Your Phone

ADHD can make it hard to remember all the things that you need to remember on a daily basis. Things get forgotten and we end up missing important appointments because they simply slipped our mind. While everyone can have trouble with memory, it can be especially hard on those of us with ADHD because of how memory works with executive function.

When we are thinking about memory it is important to distinguish between long-term memory and short-term memory. Long-term memory holds memories from weeks, months or years ago - while short term memory is all about the now with those memories lasting anywhere from a few seconds to a couple of days. Short-term memory is also sometimes also referred to as working memory

To keep the information we store in our working memory we must put in effort to keep it there. If we don't put in effort to retain those memories they will be forgotten. We can hold about 5-9 memories in our short-term memory. It is important to note that when we are holding things in our working memory we are using our executive function. Since ADHD can also be considered a disorder of the executive function this means that it is harder for people with ADHD to use their working memory. 

To be clear we can simply define executive as what controls our ability to get thing done. It helps with things like time management, paying attention, remembering details and planning. You can think of executive function kind of like a well that you draw out of every time you do these things. Our reserve of executive function has ups and down with things like sleeping and eating helping to restore that reserve. We rely on executive function for a lot of thing so we don't want to drain it unnecessarily.

The easiest thing we can do to reduce the strain on our executive function is to stop trying to store these memories in our heads and instead write them down. When we are writing down these reminders to ourselves we need to focus on creating reminders that are specific so we actually know what we were supposed to be reminded about. The second key is to create cues for these reminders so that we get reminded about these things when the information is actually relevant to us.

In the instances where a written reminder isn't warranted such as going into another room just to get an object we can also struggle with remembering things. In a study from psychology Professor Gabriel Radvansky of Notre Dame found that doorways "serve as an 'event boundary' in the mind." In his study Radvansky found that subjects were more forgetful after walking through a doorway compared to when they walked the same distance across a room.

To help with these instances of forgetfulness we can implement solutions like vocalization and visualization to help us remember what we needed.

This Episode's Top Tips

1. Storing things in our working memory relies on us using our executive function and we don't want to unnecessarily drain our executive function to just try and remember everything
2. When we are creating reminders for ourselves we need to make sure that they have a good cue for us and that they are specific enough that we will actually know what we were supposed to be reminded of
3. Doorways serve as event boundaries in our mind so we need to be mindful of trying to remember things when we are going to be going through a doorway.

For all the tools and other goodies mentioned in this episode, check out the full show notes at: HackingYourADHD.com/podcast/RememberAnything