How to improve working memory and convert short term memory to long term memory?

[Writerunknown]

So I was diagnosed with ADHD Combined three years ago when I was 25. I am currently taking 10mg Addrell XR, it helps a bit but i still struggle. The biggest things that I struggle with is remembering specific directions, instructions, specific conversations and guidance on how to do certain things. Not all things but particularly things that seem mundane or I don't understand the "why" of its importance. So, please how do you all remember things or commit things to your long term memory? I feel frustrated with this and see the frustration and impact it has on my family.

[Gettingittogether]

You will have to experiment maybe with writing down notes on conversations, say on your phone ... and then you have to get in the habit of checking these notes on the phone. Also, you'll want to learn to call people back if you completely forgot a key point and ask them to explain ....

Google topics around coping with weak working memory ... or weak executive function ... you need tons of reminders ... and a process and habit of checking your reminders ... your reminders will have to be in one place ... also check to see if you have anxiety that is interfering with memory ... anxiety is terrible for working memory ....

[Theblacksheep]

Hi, I'm having the same problem, having had an early menopause due to an operation and also suffering from Long Covid effects I am founding myself in a really fustrated situation.

I've a very mentally demanding job and I am scared of ending up jobless and losing everything because of it.

Please let me know if anyone comes up with suggestions 😊

[valeofraritan]

In addition to ADHD, I had a serious TBI years ago plus two migraine strokes in my 30s, so I understand the short/working memory vs. long term memory issues. There was a period of 6 months after the accident where I've never been sure whether my "memories" were actual or something told me over and over by someone else.

Regardless, it takes approximately 6 months to form a long term memory. Yes, it's a lot but you can help yourself by finding a method you use only for keeping track of things and nothing else. A certain color ink, a dedicated pad to write things down on is more helpful to me than the phone. Physical reminders like the pad will train you to take/keep and look at the notes. Unread notes won't help you form memories. We use our phones for too many other things so I find it confusing. Because short term memory decays faster than long term, you need to get it where you can see it. Also, we can only hold a maximum of 7 things in what I call 'hot storage' ie real time. All of them don't become memories. I use writing things down to determine what's actually going to be important and require recall. You'll have to train yourself to do that.

A decent cognitive/occupational therapist can help. If it's impacting your work life, all states have offices/departments of vocational rehabilitation services. While every state is different and has different standards of what they do, may be able to help you find therapists who can help you.