How to Stop Forgetting Things With ADHD
- Eric Kaufmann
- 7 days ago
- 5 min read
Updated: 2 days ago
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Hi Friend,
When I was a teacher, I had a proud little Friday morning routine: wake up at 4:55 a.m., out the door by 5:10, lift weights by 5:35. It was a tight system.
To make it all happen, I’d prep the night before.
Pack my lunch.
Lay out my clothes.
Snooze my alarm just once.
It should’ve worked perfectly. Except… I kept forgetting stuff.
Once, I forgot my tie. Not the end of the world.
Another time, I forgot my laptop. My students did some “extended reading” that day.
Then I forgot my underwear...let’s say that wasn’t a great start to my Friday.
Each time I forgot something, the same negative self-talk would start: I’m such an idiot. Why can’t I just remember this stuff?
Now, I understand my brain a little better. My working memory is one of my weakest executive function skills, and that makes forgetfulness part of the package. If you have ADHD, you know what I'm talking about.
What I needed wasn’t another reminder (I ignore them half the time). I needed a checklist.
Now, checklists are a part of life:
Travel.
Packing.
End-of-day routines.
Complex tasks at work.
If you have ADHD and a weak working memory, checklists will help you stop forgetting stuff. Today, I’ll show you how to create one that helps you save time, reduce stress, and even remember your underwear.
Let’s dive in.
What is Working Memory, and Why Does It Matter?
You know when a website texts you a login code and you have to find your phone, remember the six digits, and type them in before they vanish from your brain? That’s working memory in action.
Working memory is the mental sticky note that helps you hold and use information in real time. It’s what keeps a conversation flowing, lets you follow multi-step directions, and helps you apply past experiences to current decisions.
But working memory has limits. This is especially true for neurodivergent people, like those with ADHD.
Relying on your working memory is like walking into your house carrying every grocery bag in one trip with your phone in one hand and your kid’s water bottle tucked under your chin.
Then, instead of putting something down to grab your keys, you twist and dig around in your pocket like a contortionist.
Could you pull it off? Maybe.
But more often than not, you’ll drop something. That’s what it’s like when we try to juggle every task, reminder, and idea without a checklist.
Why Are Checklists Important?
Checklists are the simplest way to support weak executive function skills, like working memory.
They help you:
Avoid preventable errors
Free up mental space
Save time and energy
Surgeons use checklists. Pilots use checklists. NASA uses checklists. It’s not because they’re forgetful, but because they can’t afford to rely on memory alone.
Neither can we.
And just like making two easy trips from the car is better than dropping a carton of eggs, using a checklist is often the smarter move.
Common Traps That Stop Us From Using Checklists
We tend to think checklists are too simple, boring, or that they’re for people who “aren’t good at this stuff.”
The truth is, most of us are good at forgetting things when we’re tired, overwhelmed, or distracted. And, if your working memory is weak, "I'll remember to do that" is probably a lie that you tell yourself too often.
“Good checklists…are easy to use even in the most difficult situations. They do not try to spell out everything—a checklist cannot fly a plane. Instead, they provide reminders of only the most critical and important steps.”
Atul Gawande, The Checklist Manifesto: How to Get Things Right
How to Stop Forgetting Things With ADHD
I have a checklist that I use every week before publishing this newsletter. I want to free up space to be creative and write without worrying about all of the small details.
If you want to stop forgetting things and have ADHD, these steps will help you create a checklist that works.
1. Start with the end in mind
What does “done” look like? What do you want to avoid forgetting? Clarity here is key.
Newsletter scheduled with no grammatical mistakes, a clear subject line, and images.
2. Work backwards or build up
Some people like to reverse-engineer their checklist starting from the last step. Others prefer to build it from the beginning. Either way, keep it short—9 items or fewer. Long lists don’t get used.
Alt text for images, creative title, update SEO, add excerpt, hyperlink, send test, proofread, schedule.
3. Focus on the essentials
This isn’t a how-to manual. A checklist just covers the most critical steps.
Think: “Laptop. Lunch. Socks.”
Note: “Make sure to log into the VPN and update the sync settings for the shared project folder.”
4. Test and revise
Use it. Notice what worked and what didn’t. Tweak it. This is a living tool.
It took two weeks of revisions before finalizing mine.
5. Make it visual
Print it. Stick it on your mirror. Set it as your phone wallpaper. Whatever helps cue your brain to use it.
My newsletter checklist is on a piece of paper that’s taped to my desk.
Bonus tip for managing neurodivergent employees
Build the checklist with your team. People are more likely to use tools they help create, and you can clarify roles, deadlines, and expectations along the way.
Summary
Working memory is limited for many people with ADHD. One of the easiest ways to improve adult executive function is with a checklist. It offloads your working memory so you can focus, move faster, and avoid mistakes.
Here’s how to build one:
1. Start with the end in mind
2. Work backwards or build up
3. Focus on the essentials
4. Test and revise
5. Make it visual
I have a challenge for you:
Pick a work task you do regularly but tend to mess up. Then, create a quick checklist for it. Keep it short. Keep it simple. See what happens.
And if you want help building one that works with your brain, you can book a free call with us here.
In service,
Eric
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About the Author
Eric Kaufmann is a Professional Educational Therapist and Certified Executive Function Coach. He is the Co-founder of UpSkill Specialists, an online adult executive function coaching company that guides adults in overcoming disorganization, procrastination, and productivity roadblocks so they can unlock their potential. He is also the founder of Elevate Learning Solutions, an Educational Therapy practice located in San Clemente, CA, that supports neurodivergent students in becoming independent and confident.
