More on Working Memory

Struggling to keep track of tasks?

Dive into how ADHD affects working memory and discover strategies to stay on top of your game. 

“Many experts today argue that ADHD is not, at its core, an attention problem, but rather a self-regulation problem exacerbated by weak working memory.” -Dr. Russell Barkley 

Dr. Barkley teaches us that there are two brain systems. If we want to simplify them, the automatic brain, which guides about 80 to 90 percent of what we do every day and  the effortful executive brain, which is the other 10 to 20 percent that kicks in when you're asked to do something that’s novel. It’s different; it’s not automatic.You must think about it. You can’t think about it if you don’t stop. So, as your mother said, “Stop and think before you act.” The first word there is “stop.” There is no thinking if there’s no stopping. And the thinking is the executive part that kicks in, which is why inhibition is so crucial to all the other executive functions. Because without it, they don’t stand a chance to take over and help you self regulate your behavior. 

In people with ADHD,  the executive system isn't working as well and they have to really concentrate and apply effort to do the things that other people find somewhat easier and less effortful to do. It can be exhausting and by the end of the day, they are worn out. If you are burned out and your fuel tank is low, you’re going to start to have a lot of regulatory deficits and failures, because you just don’t have the effort there anymore. It’s no surprise that we see people with ADHD turning to other dopamine inducing ways of trying to cope with that deficit, whether it’s substances, gaming, social media or exercise. They’re trying to distract themselves in such a way as to give that fuel tank a chance to refuel itself. And they’re not always the most useful ways.

Technique: The 3 Ps

Use the 3 Ps before a task - Pause, Ponder, Proceed to stop and activate the executive brain and build working memory. 

Pause- stop 

Ponder- think

Proceed- Act with intention