Working Memory and Neurodivergence
Why It Feels Hard and Practical Ways to Cope
Have you ever opened your laptop only to stare blankly at the screen, forgetting why you turned it on?
Or started speaking and felt the idea vanish, like a soap bubble popping mid-air?
That’s working memory at play — and for many neurodivergent adults, it’s a daily challenge.
What Is Working Memory?
Working memory is the brain’s short-term holding space.
It’s what keeps information “on hand” just long enough to use it — like remembering a recipe step while you stir the pot.
But for many autistic and ADHD people, that sticky note is unreliable.
It’s like trying to write on misted glass — words fade before you finish.
The Sensory Experience Inside
Working memory slips aren’t just cognitive — they’re sensory and emotional too.
- A thought disappears with a pop, leaving silence where words should be.
- Static buzzes through the mind, drowning out clarity.
- A forgotten step sparks a rising flutter of panic in the chest.
- Sometimes it’s like chasing a slippery fish through water — you almost catch it, then it’s gone again.
These experiences can feel embarrassing, overwhelming, and isolating.
Strategies That Actually Help
The good news? We can support ourselves with tools and habits that reduce the load on working memory.
- Externalise your brain. Use apps, calendars, sticky notes — anything to capture information outside your head.
- Lean on visual cues. Leave your cup by the kettle, your bag by the door, your notebook on the desk. Objects become memory triggers.
- Break things down. Focus on one step at a time. A checklist can be grounding and calming.
- Time in chunks. Short bursts of focused time (like 15–20 minutes) with breaks in between can keep overwhelm at bay.
- Build supportive routines. Automatic habits reduce the need for remembering. Always putting your keys in the same bowl = less stress.
Reframing the Narrative
Working memory difficulties aren’t laziness or lack of care.
They’re part of how some brains work.
When we stop blaming ourselves and start creating supports, life flows more smoothly.
View the Video
In this video, I share personal experience and insights — and share tips that help me stay on top of things!
Final Reflection
If you’ve ever struggled with working memory, know this: you are not broken.
You’re simply wired differently, and that difference comes with its own rhythms and wisdom.
🌿 If you’d like to explore ways to make life gentler — through Radiance Coaching, Sound Healing, or building supportive strategies — connect with me here.