Externalise Your Working Memory

You forget tasks, appointments, and important details constantly

Steps

Choose ONE capture system (phone notes, a physical notebook, or a whiteboard)
Write down EVERYTHING the moment it enters your head. Don't trust your memory
Use a daily to-do list with no more than 3 priority items
Set phone reminders for anything time-sensitive
Do a brief evening review: what got done, what moves to tomorrow

What you need

A notebook or notes app, phone reminders, a whiteboard (optional)

Why it works

ADHD working memory is like a whiteboard that gets wiped every few minutes. Externalising everything to a reliable system means you stop losing important information. The brain is freed from trying to hold onto things and can focus on actually doing them instead.

Age guidance

Designed for adults. The simpler the system, the more likely you are to use it consistently.

Real-world example

A parent who'd been forgetting school forms, appointments, and bills bought a £3 notebook and wrote down everything the moment it entered their head. Within two weeks, the forgotten-task anxiety that had been constant for years started to lift.

Troubleshooting

The best system is the one you'll actually use. Don't overcomplicate it
Put your notebook/phone where you can ALWAYS reach it
If lists feel overwhelming, try just writing your top 1 task for the day