Working Memory Isn't Working in ADHD: What to Do
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- เผยแพร่เมื่อ 3 พ.ค. 2024
- I base this short video on working problems in ADHD on my recent book, 12 Principles for Raising a Child with ADHD. Working memory is simply remembering what to do. It is a special form of active, effortful memory that is one component of the executive functions. It can be usefully divided into verbal and nonverbal (visual-spatial) information that is held in mind to guide behavior over time toward goals. A good metaphor of it is like a GPS we use in our cars to guide us toward our destination. This video discusses some practical strategies for dealing with working memory deficits, in addition of course to the significant improvements that can be gained from taking ADHD medications.
You can find more information on this topic in my books, Taking Charge of ADHD: The Complete Authoritative Guide for Parents, and Taking Charge of Adult ADHD.
Having poor working memory is frustrating, exhausting and demoralising. Everyone around you gets exasperated but it doesn't compare to the level of anger you feel towards yourself.
Finding tools to help it is tricky. Technology has lots of wonderful tools and there are many apps out there marketed at those with ADHD. After spending money on these apps and devices, I forget to use them or get bored and frustrated trying to learn to use them. It's almost like they're not real to me. I'm gradually learning that I need physical things and environment to direct my behaviour. I also struggle with online/distance learning. I need to be in an appropriate location and with direct contact/feedback from a person.
Yup. It's not material enough for me to even remember it exists, unless I'm in a situation where I don't have the ability to use it. I usually remember those tools exist while I'm driving or working on a task that I can't step away from to use the tool. So frustrating. Even when I do use the digital tools, I find my brain dumps the information I enter, and it's a struggle to remember it existed in the first place. Such a better experience with paper and other physical objects.
I often think about this and why it happens. Possibly something about the perception of the impermanent/ethereal nature of digital resources? Or at least the non-concrete nature of it? Idk. I definitely haven't figured that one out yet. What I do know is using manipulatives to make lists and reminders always helps me with connecting that memory with that task, even when I no longer have that paper or whatever.
@@ShutchyerLips yes! exactly that! I simply will not notice unless I urgently need it to hand. It's why I can walk out the house with the wrong shoes.... if they are not stopping me walking. At some point (too late) I'll casually look down and realise I've got the wrong shoes on!
Yes! I always struggled with online classes for the same reasons you described, and working from home poses similar challenges for me also. I’m young enough to be called a digital native, but lately I’m starting to realize I’m much happier living in the physical world.
OMG your first two lines are my whole life. I've put up with appalling levels of abuse because I wanted to do worse to myself as a result of my extremely impaired working memory.
@kellyalsaleh3032
WORD! need help with guidance period, and help doing.
One of the keys to success for *anyone* is to not take themselves too seriously. Your intros continue to set a good example in that regard. Life should be fun.
Exactly! Thanks 😊
Hello Russell. I'm yet another one of the many people that have finally gotten the ADHD diagnosis after being guided in the right direction by your content. I don't know if I am right, but I am getting the sense that you are a bit frustrated with how people are commenting now that you have made your own TH-cam channel. Ignore them. That's what happens online - you have so many people who can now access your videos and comment directly to you, and many don't think before commenting or have alternate biases guiding their behaviour. I imagine that you rarely encountered these kinds of comments when you were going around doing lectures, as anyone in attendance there of course came because they wanted to hear what you had to say. But, now that you have your own YT channel and you are choosing to cover things that other well-known people have said, you will be hearing from those that are not here to listen and learn. You can't educate those that are not open to learning, no matter how many times you go back an address the things they point out. It's a loosing battle to try to convince those that have already made up their mind. But your content now, and all the video from all your previous lectures, have helped so many people in so many ways. I don't know anyone who is so well-versed in everything ADHD *and* able to explain it in ways that make it all easy to understand. You're doing fantastic work! Don't let a few negative comments here and there get to you. That's the internet for ya.
Thank you!
@@russellbarkleyphd2023 HOORAY!!!
You DESTROYED Peterson's super antiquated "theory", and it was amazing. Thank you for speaking up and getting more up to date data and taking him to school. Good job. Please keep it up.
At the end of seeing a doctor, they ask if you have any questions for them. Ask them if you can either call, email, or see them again to ask questions. I find that all my time and energy in an appointment is spent with me just trying to pay attention to what's being said and asked of me that I don't generate effective questions until I leave the appointment. Sometimes it takes a few days for me to come up with good questions. This carries over to other aspects of life with professionals in other fields. If you're lucky, you get a free or reduced-price consultation. But that is a one-time thing. It has saved me money to lay-out to them why I need this support from them. It can also be carried over to social aspects of life.
I worked at a metal fabrication shop. I am a decent fabricator if I have drawings to work from, but I found my spot OPERATING THE SAW. They laughed at me, but I would write a list of every piece I needed to cut on my steel desk with soapstone and I would check them off the list as I made cuts.. (To the 1/16th inch and to 1 degree angles). The chief fabricator told the owner that I was to be the only one who cut his jobs because I was more accurate.
I'm a very tech-oriented person and will always use a computer if I have a lot to write down very quickly, but for keeping track of my work tasks I use a physical bullet journal. My team uses Asana for collaboration and task tracking, but I find it too easy to lose my tasks on there. I've mentioned the journal to my boss and at one point he asked if it wouldn't be better to just put all of my tasks in Asana rather than on paper. I couldn't explain why, but I could express that the physical media was absolutely vital to my work process. He's super supportive of me doing what works for me. My journals are my memory.
Husb is same.
Well good on you for getting yourself and your life to a point where journals don't get canibalized into origami paper or fly swatters or score cards for canasta. I will get there one day.
I use both paper and hightech because each has their own ups and downs.
Paper restricts you physically, there's only so much space for infomation on a sheet and restricting your input is sometimes helpful.
For example I try to learn to keep my shopping lists so I have an RPG inventory/log about what I bought and want to eat, so I can actually use my groceries before they spoil 😂
Smartphone gets into action for sending reminders, you can link them with smartwatches if your employer doesn't like seeing you handle your phone too often. When something is due the watch just vibrates and doesn't overly disturb your surroundings. Electronic devices are important in general at some point because depending on the amount of information you have to retain they can provide short cuts and filtering.
Examples: Forgot a specific aspect of a task or information? Go on Wikipedia in a few seconds to keep things short - because keeping things short is 🤤for ADHD brains.
With physical media you'd have to get up, search for that folder/book or whatever, pick it up, open it, then search manually for what you want to know and then have to get up and place that entire thing back to where it belongs. A lot of professions can't live without these, because imagine a pharmacist who has to get 3kg of books while speaking with a client or a pathologist, they all got databases now for research and look up. Pharmacists look up medications to answer specific questions and pathologists have histologic data bases with imagery to confirm and verify their suspicion. Relying only on what you know in your head seems to be a medival procedure, we have to retain so much knowledge today that checking what you think has become very important to prevent Screw ups.
Oh and electronic devices have CTRL+F functions - don't have to skim over that entire pdf just to find one section XD - helps me prevent distraction by quickly cycling through the stuff I was looking for. Of course requires often some kind of framework, which is a reason why informatics at school can be important because you're more likely to find files and information if you learned how to properly name them in a way that makes it possible for you to retrieve them. like Tax_Report_JohnDoe_2023 giving you multiple words to search for making it more likely to be found. I also organize a lot on Windows because of short cuts that enable me to get stuff done before I get pissed like using windows image preview - press menu Button between CTRL and Alt Gr followed by n -> quick renaming of files while you can see on the screen what you want to rename.
Once you figure out such stuff work that feels like it takes ages is actually over and done in a few minutes 🤣
Same! I love using Notion, Excel, and Calendars for various things but I still need to have a physical journal/notepad to jot things down. I don't think I can even explain why that is.
I’m the same - I use Notion and Google calendar but the thinking process always feels best with pen on paper
I have pretty crippling ADHD and have my entire life, I am currently in my 30s. "When then" and to-do lists have been a game changer for me, and I originally came across it outside the context of ADHD resources. It's used a lot in the book called "Tiny Habits" which has a ton of resources for doing this in successful ways.
Husb is same. Dx in his 60s. Life was rough until then. Tips:
-Good website totally ADD, started and run by those with ADHD.
-Books: ‘You Mean I’m not stupid lazy or crazy?’ And ‘is it you me or the ADD?’ Both very practical.
-Look into low dopamine (very similar symptoms)
-Diet. Avoid citrus near any amphetamines- pulls them out of system. Water or fluids w/them even if not thirsty. Sip every 15 min. Eat in morn esp protein. Don’t fast. Keep raw nuts and low sugar protein bars in you/in car.
-Treat yourself like a toddler. Seriously. Set up routines for bed, meals, esp one place for keys, bags, stuff etc by door you’ll need when leaving home. Use bright color box. Trust me. We’ve done this wherever we lived and first thing we do for him. Also in bathroom to keep his stuff org.
Good luck.
The website isn’t working for me, when was the last time you used it maam.
So happy and grateful you’re active on this channel Dr. Barkley! We need you!
Thanks!
Not sure this is exactly working memory, but a technique I use in my house is to keep things visible as much as possible. I've actually removed the doors to my cleaning supplies cabinets because seeing the cleaning supplies helps me to remember to clean. It's pretty unusual and not everyone can deal with that but I don't care what it looks like if it works for me. I also keep certain tools and supplies that are frequently used in certain places in those locations in a dedicated spot, hung on the wall if possible so that I'm lubricating the executive function skills needed to do the thing like a broom and dustpan in every room
This is really clever. I completely get this. Likewise I only use see-through storage boxes when possible. Otherwise I forget about everything in them.
This gets around that ‘object impermanence’ thing! Out of sight, out of mind! ❤
@@sooziebea I totally relate to this as well, but am here just to note that this phenomenon is not actually object impermanence, which if we were still experiencing as adults would reflect PROFOUND disability, lol. (I’m a psychologist and have taught developmental psych, so my bona fides go beyond Google, lol. )
@@Shooshie130 by curiosity what would be the term, when we really forget about objects/food or even people if we don't see them?
I find that haptic alarms on my Apple Watch are good for keeping me on track time-wise. For repeating alarms, I'll name them, but I usually keep a list of tasks (and the specific times I need to hit those tasks) in front of me. As a software engineer, I find a small text file on my desktop is the best way to keep track of tasks, but I'm literally in front of my computer all day, which is not typical for many.
Also, the hardest task every day is remembering to take meds before I zoom off to do things. I've tied my med taking to putting on my underwear: if the undies are on, my morning meds are taken, and reverse that at the end of the day. (There are people this wouldn't work for, but tying it to some step you always take is a good idea.)
Sticky notes all over the house. Not posted everywhere, but available everywhere. They also save me at work all the time as reminders even as simple as having someone's name when I'm on the phone.
A tip that works for me is taking pictures with my phone to show me how a room looks when it’s clean. What cupboards look like when things are put away correctly. Where I parked my car. Things I have to purchase etc…
To not lose things, what I do is to have dedicated places for things and put them in those places as soon as I'm done using them. For example: When I get home, the first thing I do is put my phone on my desk next to my mouse, my keys and wallet on a plate on the other side of the desk. When I leave home, I check my pocket for my phone, keys and wallet before I step out and after I step out the door (but before I close the door). This way, even if I forget one of the checks, I should still remember to do one of them. Though this has become second nature and I very rarely forget them anymore.
I got my diagnosis at the age of 38 ( 3 months ago) and have just started medication. I was one of the specially gifted kids and have always been told I cannot have ADHD simply because I excelled in school (until the age of 17 when I was destroyed by the IB-programme). These lectures might sometimes be hard to accept as something that applies to me, but I am still grateful. They have given me more insight into why I am the person I am and the difficulties I have. I still have recived nothing but starterdose of the medications but my journey has finally started in the right way. Thank you for doing these videos. They are a tremendous help for someone like me.
I also have adhd, and also was gifted in school, until I also crashed and burned. Best of luck to you. Medication has been so helpful
My daughter has ADHD, who was an honour students, knows several languages, plus sign language, many instruments, well travelled and 3 kids. She was always brilliant, finished all her homework in class. She just super busy and faster then most. We had to look at ADHD as a positive and work with her strengths. She does have high anxiety and worries a lot. She was on medication since grade 3. This guy is a huge help. ADHD are creative and find shortcuts. Life will definitely get easier now that you know. Your still a great person and ADHD is separate from who are. Meaning it’s not all that you are.
how is life now with medication? i am getting by in life and i was a gifted student too. but lately i cant keep up with memory, multi tasking and stress/trauma that occured im addition. thinking i should get on medication but i am fearful- any feedback on your medication journey would be helpful.
@@hashh2019As I know Dr K(HealthyGamerGG) made a video about ADHD Meds where you can yourself decide is it helpful for you or not
I had a great childhood with an absolute maximum amount of play. Still have ADHD
Having more playtime is in fact better for kids with ADHD, but having little or more playtime does not cause the condition.
Well, now, Dr. Barkley is officially one of my favorite people.
Trying to explain to a psychiatrist that although I was skilled at my job working with brain injury patients, knew compensatory strategies and taught them to others, I had had no inkling that I had ADHD. I had a vague awareness it took me more effort to learn information, but no awareness that others had easier access to facts in real time. Self-awareness is not a skill unless we are aware of our specific challenges and train ourselves to stop and take note of our quality of attention and performance. Because working memory isn't good, we lose track of things we should be tracking, so need to actively practice using compensatory techniques. Forgiving ourselves when we need to take mini-breaks due to cognitive fatigue, and learning to alternate tasks that use different cognitive skills: we must learn to switch our approach in real time. Being less efficient is frustrating, but we need to note it and then move on. Awareness is everything. This video showed up on TH-cam feed, and reminds me to subscribe. Again. We are always learning.
Adhds learn facts very well.
@@user-zt4zr7eg6zRight. You typically find people with ADHD know exactly what they should be doing. The problem is that they CANNOT physically make themselves DO those things.
It feels like being in a coma, while being completely conscious.
I am aware that I want to do things. I AM aware that I am trying to do those things. I am aware that I am incapable of doing things. It is actually traumatic. I am locked inside of my body. 😢
@@luckyerisI see it more like learning how to do things in a way that responds well to how I interact with the world. It's not impossible. Dr k from healthygamergg is a decent resource, but it's hard to say it that will be useful to everyone.
I wanted to add that this is a lot harder for some of us for various reasons than others.
The "trapped" feeling is the worst.
I am a teacher in the virtual world and we found that students having low tech support like dry erase boards can be helpful in supporting working memory during instruction on the computer.
Ive come to realise that having a yearly wall chart with just fun colourful stickers marking fun events, cinema, theatre , a meal out, a birthday, a trip to the zoo etc helps me not to get depressed! I used to get extremely depressed, being medically retired and not remembering what I did yesterday or a few days ago, or what is coming up. Seeing this on a wall chart as a whole, at a glance keeps me happy. Later diagnosed Autistic (43) and ADHD (47) I can definitely say that when I remember something and I have to physically move to another room to do said thing, if I say the thing out loud a few times, even if I forget, I go back to where I said it out loud and I think some state dependant memory kicks in somehow!? Especially if I say it in a funny voice or a strange way! I ve made a picture list that I laminated and put on the back of my front door, items for leaving the house, not generic pics, my stuff! That works 85% of the time. I sometimes forget to look!
The medication has helped enormously with focus, concentrating, impulsiveness, reduction in BFRB’s and binging and massive reduction in migraines but I don’t feel like it’s touched the holding stuff in mind working memory but sadly.
Alarms work well, but I have to turn them off if I’m in a webinar etc, and then I forget to turn them back on.
Great talk thanks 🙏🏻
Dr. B you are the best 🏆 I was feeling like crap today (because of my adhd) but when I watched your informative and hilarious video it reminded me I’m doing great 👍🏻
I have three questions:
1: I wonder: What is the physiological reason, working memory is so bad - is it an underdevelopment in cells/mass of the specific brain area, is it a matter of neurons not firing, or not enough blood running through?
2: Is it possible to train working memory sustainably like a muscle, or is there no chance to improve and eventually get to a lasting better state?
3: I am 39 years of age and my working memory is, with ADHD, obviously quite bad. I wonder how bad it is going to be when I turn 70+ of age. Should I expect dementia or a dementia-like state?
First, the working memory system is a set of networks that are less well developed and functional. Secon, efforts to train WM by cognitive tasks or apps has not succeeded as yet despite what the sellers of CogMed or other apps or devices may tell you. Third, you can expect some decline as we all can but that doesn’t necessarily mean dementia. Be well
Yes there us a physical reason...its called Dopamine.. .adhd u got deficit whith dooamine creation. Who cares why...all this advice channels are sad sad as offer mindful tricks, training???:its retarded and are not at all beneficial without correcting the core issue I am only 6 months late aware and 4)30 in ONE day my wkng memory is normal. Added ltyrosine and upped omega 3 clinically recommended to help adhd wkng memory. I was stunned...i dont have to frigging dose shit.. just a m. And good 24/7. My concern is all this is known for years but amphetamines and mindful crap get the front seat while people suffer needlessly. Some other simple shit i take..ur all on the wrong path if not searching for diet/supplement solutions.😛🙃
I carry a small notebook in my back pocket, I have a whiteboard next to my desk, I keep index cards, post-its and other things. I write notes (poorly) every day, all day. Never revisit them. I have a legal pad with a list of things to do around the house, can't find it. I have physical clever little (pomodoro) timers and other gadgets to remind, prompt, interrupt - but consistency is what's missing. It's maddening. Thank you for making the video, this thing we're currently calling ADHD runs rampant in my household, your content helps.
Do you pass memory tests
I tried moving things to external (notes etc.) but I just end up with a pile of stuff in visual field but my brain still ignores them. My brain is super picky about which activities it will execute, most of the time reminders and notes do not work for me, I just ignore them and I don't even notice the moment when it happens. Putting things into a calendar is most helpful but still not reliable
I use time reminders on my phone, but the key for me is not to turn them off until the task is DONE. Even if I think I'm going to do whatever-it-is in the next 2 seconds, even if that's my intent, I always SNOOZE the alarm until the task is complete. It's too easy for me to get distracted from my intent, so I never dismiss the alarm until the task is done.
I just don’t read info like that. Have you tried pictures? I find that easier to mentally translate!
One trick I’ve found that helps quite a bit is keeping myself aimed not the current task, but the task 3 steps from now. This headspace makes it so the current task falls into the mental category of a “cold executive task” and it feels like it’s simply a preparatory action. Something that gets done in the background on the way to the task 3 steps from now. And just keep your focus on whatever task is 3 steps away, even as you complete tasks, keep scooting your focus down so it stays a little further away than where you are.
Absolutely!!!!!
To be honest i find that a lot of the problems with digital solutions that you mentioned can also apply to paper solutions. It can be lost, you have to actually remember to use them, etc. I think, for me at least, theres one thing that paper has that no digital “solution” could ever achieve: a true sense of physicality. Its hard to explain but, i think that alone just makes it so much easier for me to hold and honor it’s existence in my mind which i simply cannot do with digital tools. It feels so much more direct and tangible to me, because of course it does when i can literally reach out and grasp my planner and feel all its weight and its texture, flip through the pages, draw all over it, everything about how i interact with it and use it is different from all the ways i use the technology that distracts me. And, theres no weird interface or functionality limitations you have to fight with as with software. If you can hold a pencil and know how to write, you can make it exactly how you want it. Digital is better than nothing and has its place (my notes app works fine for simple shopping lists, for example, just not for task lists) but paper is Unmatched.
Anyway i’ve spent literally 6 years now tailoring my planner use to my academic needs. Much care and patience (with myself) has gone into this haha. So to more directly answer the ending question for what helps me: Paradoxically i think that my not taking my planner and notes everywhere with me helps me to always know where it is. Because they live either on my desk or in my backpack (which lives next to my desk) and nowhere else, there really is only two places for them to exist. Going to campus to do homework? Backpack. Otherwise my planner sees no use so bringing it would just be more to keep track of for no benefit. Meanwhile my phone goes everywhere with me and i’ll put it down somewhere in the house and seconds later i have no idea where it is.
Also, even before i thought i might have adhd, i realized i depended so thoroughly on my planner to “emulate being functional” as i called it. So i decided i may as well have fun with it. I got some inexpensive fountain pens and it was well worth the investment because even having used them daily for years now my enjoyment still hasnt worn off. Theres so many unique inks available and the way they lay down ink is just always so satisfying to me. Even the refilling and cleaning i enjoy. Always fun to have ink stained hands for a day haha. I am actually less likely to misplace them as well, my mind just values and attends to them more than ballpoint pens. Probably because of my interest. I have yet to actually lose one.
Very much the same experience with pen and paper here. If I enter things in digital format, it leaves my brain completely and I have to remember that I even put it in there. When I use paper, the memory of doing it sticks with me, and I find I remember the tasks without having a sense of overwhelm, like I do when I try to keep them all in my head and not sharing them with the paper. Such a bizarre difference, but if it works then it works.
Love my fountain pen - something about it being physical (nice to look at and hold) and mechanical (interesting and beautiful moving parts) and constant (can keep it, not disposable ) - love putting ink in it and getting ink on my hands, it weirdly works for me (getting more work done)
I have a count of items I need to take with me when I go to work. If I don't complete the count, I'm likely to forget something. I always keep these items on my desk (keys, phone, wallet, watch etc.) so I don't waste time if I misplace them.
I also have a count for locking up the house at night. Count 3 -- check stove, check keys on hook (and not accidentally left in front door), check dead bolt on front door.
Thanks! I love these videos. I'm a fan of your book on Executive Functions which helped me understand the writing process better than any book on linguistics I've read. As you say in this video, writing things down is a great way to offload working memory. I have read countless books on writing advice and language use, but I have never heard anyone talk about the brain as a knowledge/performance machine, or working memory. This model makes so much sense as an explanation of what writers do: we retrieve information from long-term memory, work with it in working memory, and use that mental model to generate an output stream. The text then becomes another form of externalized memory that can stimulate the working memory through reading, and hopefully shape knowledge or change behaviors in the case of a well-place sticky note.
Very well said. Thanks!
I was diagnosed with ADHD last year at 28, and holy wow has it made a lot make sense in hindsight, but also helped me be more kind to myself and willing to work on "alternative" solutions to deal with my weak spots without feeling bad about it - same as wearing my glasses, it's just dealing with a thing i was born with so i can properly function.
Working memory is something that became more of an issue the further I got in my career, especially as more and more long- and mid-term projects have become my primary tasks at work. I tried so many digital solutions and none of them ever stuck (because i had to remember to open the tab).
But the one thing that has been a godsend in helping me remember, thus dropping my stress tremendously, is what i call my "Working To Do List". Basically I have a bunch of sticky notes on my cubicle wall (specifically where i always face when i step in every day) with little reminder phrases for each task written in marker, and due dates (if they exist) in red sharpie. I have darker colored sticky notes that i use as section headers so i can properly organize myself in what needs to be done "ASAP", "Soon", and "Later" (as in, hey remember this is important to do eventually, but way down on the list - maybe delegate this if you can), and "Delegate" for longterm tasks i delegated to my team but need to remember to check in on.
Something else that helps me is creating categories/ folders in my email, categorizing everything (mostly automatically) and archiving anything that isn't a reminder i need right now. This way my main inbox is only stuff i actually NEED to see and make sure I'm still working on. Google has this nice feature where you can add "Star" type labels, and i customized that to further help me. I use one specifically to remind me that i did my thing and am now waiting on a response to either call it done or move to the next part of the task.
I actually have the opposite experience with the paper vs technology thing. I can't keep track of a paper planner or remember to look at a calendar much less put things in it. I survive by putting my whole life into my phone, setting three reminders for each task and strapping my phone to my body so I can't possibly lose it, lol. When I need to remember something I just pull my phone out immediately and set the reminders before I forget.
1) learning to “sketch-note” has helped in a huge way bc I get visual triggers for “chunking” recall.
2) Getting a physical project management board for the wall, like an offline Gantt chart, gives me the ability to “touch time” and better account for my workload before committing to new projects or deadlines.
3) I physically track every 15 minutes of my day for a weekly time and energy audit. This helps me become aware of how I’m enabling myself to get off task or when I haven’t engineered my environment to help me act in alignment with my intentions.
I'm interested on your thoughts on PDA (Pathological Demand Avoidance) and comparing this to ODD. Practitioners in my area tell me that ODD relates to children who have suffered extreme trauma in early childhood, but the impression I got from your lectures and other American sources was that ODD can develop simply from suboptimal support systems being provided for ADHD children and could perhaps be called "maladjusted ADHD" (no longer caring about adhering to responsibilities, rather than wanting to but being unable to in the case of ADHD without ODD). PDA is usually an ASD subtype, not related to ADHD, but some practitioners are saying ADHD sufferers can experience something like PDA even if there isn't ASD comorbidity. Interested if you could further develop your views on ODD and compare with PDA if possible.
If for you try not to get too focused on dx vs living life.
@@jmc8076 there is a time and a place for both. But yeah, I guess its a common trap to get hung up academics as an avoidance strategy for practical application.
100% yes! I would love to have some insight on the differences, if any, as my middle daughter has suspected PDA (she already has the ASD diagnosis). Still, I can relate to some of the struggles she faces with my own childhood and undiagnosed ADHD. I was diagnosed in my mid-thirties after returning to college to finish my psych degree. Dr. Barkley's videos have been extremely helpful for me personally, and I would absolutely love his input on what little we do know about PDA!
While having a label isn't always best for people, knowing and understanding the differences on a clinical level can have a MASSIVE impact on how to help others who struggle with these differences. How long did society go without an official ADHD label, and how many people were shamed for the negative behaviors associated with it (i.e. laziness, etc....) because we didn't have a name for it?
Dr. Barkley, I just want to thank you for your work in this field! Today, I’m on the verge of tears and the only people who will understand is those who get this stuff! It feels insane that the barriers are so simple and yet so challenging for my adhd brain! Additionally, the use (demanded use??) of technology feels like a sick game at times on my adhd brain. So many changes and demands that have future implications on who knows what! All that can just lock me up. Sorry to complain, but I would love to bend your ear on ways to make technology less frustrating for us adhd people. ❤ I see how these issues frustrate non-adhd people but it’s just so embarrassing to always need more help with the issues. It like I have to disclose my disability more and more which is a vulnerability. Grateful for your voice, support and research in this area! You’ve no doubt had much pushback in your early years. 💪🙏🙌
Isn't it wild how much of a difference being aware makes?? Every time I make a connection between my behavior and my diagnosis, it's like an epiphany and I go through a tiny moment of either regret (things I could have done better if I knew) or anger (at the failure of my doctors/therapists/media to communicate that aspect to me) as I link it to my past.
One time I cried because it was such a relief to know my failures weren't just because I wasn't trying hard enough. I had a history of task paralysis, which happened because I wasn't able to turn that information into actions. There's more to it for me, like how many tasks I was facing, but it's just like in this video.
I can't tell you how many times I've berated myself in the past for dropping the ball on something because I simply couldn't bring myself to do it. I always knew what to do or how to do it, but my brain would get so anxiety filled, all I could feel was an intense need to avoid (or run from) the task. It was always completely irrational and didn't make any sense, and I would feel intense shame for being such a failure. I subconsciously held a firm grip on a social idea that I could have just tried harder, so I must either not want that thing or I'm just not good enough to do it.
I find it so empowering to know these facets of adhd and to do the work through therapy and journaling to figure out where that mechanism is affecting me and what is triggering it. Once I know those things, I can actually figure out tools to help me keep my brain organized and on task, or at least on schedule. My most recent experience with this started several months ago, but it lasted until just a few weeks ago when I learned about the link between my adhd and anxiety. I started researching what was causing my paralysis and came across a host of resources listing types of adhd paralysis, which lead me to understand I was experiencing task paralysis. Just being able to name it and see it for what it was allowed me to start changing it and learning tools to keep it from happening again. It has been such a relief to take the weight of that failure off of my shoulders and take action against it.
Good luck to you and anyone else on this journey. I have a feeling we're all going to need it!
Hooray for Moose! He looks like such a softie... I do hope that gentle exterior belies his effectiveness as a hard-nosed negotiator and he got the deal he deserves! As for working memory ... I seriously need someone to go all Edward Scissorhands on my overgrown brain-shrubbery today...😆
A technique I use is to have an action station in my kitchen which is kind of the "action" hub of my small home. Here I'll leave out the tools and materials of things that need to be done, for example maybe a drill and the item to be drilled with a box of screws. It wouldn't work for everyone but it's helpful for me because clutter does get to me and eventually even if I keep forgetting, eventually it will annoy me enough to do it. Also transition tables in each room next to the exit so when I need to remember to bring something to another room later I can see it as I pass by. Related, I have some shelves by the main entrance where I put things I need to bring to the car later, if it's big/too important I'll put it directly in front of the door so I can't leave without moving it. None of these are foolproof! But they help!
I do some version of these things instinctively/habitually at work. The problem is that I often work with people who are like the opposite of ADHD, so any stuff lying around for the purpose of annoying people into action, or making stuff that need to be somewhere else 'at hand' when I go somewhere else... is clutter that is going to get cleaned up. These people also have a habit of feng shui'ing my tenuous organizational systems into oblivion every few days, which means that I have to do the annoyance-compulsion/at-hand stuff more in a messier way, since its not a part of how the room is organized anymore.
And then when I try to approach people about it, they roll their eyes and wave me away.
I think maybe I just need a different career honestly.
The concept of working memory makes me smile as that term is used for program storage in COBOL programming of computers.
I find the weekly review from the GTD methodology to be very helpful. During the week, it’s lots of short hand notes, whiteboard doodles, Siri reminders etc. Setting aside 30-60 minutes on the weekends to revisit all of that and ask “what is this?” “What if, anything, needs to be done about it?” Then piece by piece it gets compiled into a context and to-do list. So, 3 steps- capture during the week, make sense on the weekend, take action on the thought out list. And most importantly-keep it going!
My tactic for dealing with ADD, don’t have any goals 😂
Literally me throughout highschool/college. Pure reactivty. All intuition, no plan
Sappy, i know, but thank you for doing these. I make ADHD induced mistakes and I can't help but feel like i have a broken/inferior brain. Not only do your videos and books make me recognize my habits before i make mistakes sometimes, but understanding my disorder makes me feel more in control and less likely to spiral, even if the guilt is still there.
Edit: Also, thanks to Moose for making me smile during these.
I'm there with you in feeling guilt and shame for my ADHD symptoms.
What's helped me recently is reframing myself as a neutral person.
Shame can push you into feeling less than human. I used to try to tell myself "positive" thoughts to cancel out the negative, shameful ones, but it wasn't really sticking, and it took a lot of energy.
Telling myself I'm a neutral person, just like everyone else, has been way more helpful. It doesn't take as much energy, and it clicks for me. It gives me an actual shift in perspective, and leaves space for me to be compassionate to myself. I've also been feeling less shame the more I practice this.
Hope this is a helpful tool, and if not, sorry for the tangent! Best of luck on your journey!
@@bridget5068 very helpful and well worded advice. Thank you to you as well.
@@FatElkI would suggest to treat it as a powerful unique characteristic, that can sometimes do things incredibly hard when other people can't, by hyperfocusing on them.
While I like paper journals, the _accessibility_ and _storage capacity_ of electronic devices is still much better (for me). I use Reminders app, Notes app, OneNote, and just files in folders.
Vocalization and pen to paper quick recalling of important information needed later in the day or even immediately has helped greatly.
Hi Russell, as someone with ADHD I just thought I’d say thank you for these mini lectures. They are the perfect length and their even better at 2x speed ! They are straight to the point and I really get a lot out of them. I have recently started university and whilst I understand that motivation is not a good long term strategy, I feel as if these sort of videos give me an extra tool in the belt and as a result gives me that extra push to get things done.
I was wondering if you had any videos for people with ADHD attempting to enter academia ? And if not does anyone have any strategies that will help at all ?.
Thank you dr Russell, your work has pushed not only my understanding of my condition, but the worlds understanding of ADHD.
I’d be interested in this too. I’m 29 and now with my diagnosis, medication and coping strategies I want to go back to school.
Seconded, on all topics.
I'm interested in pursuing a career in academia, value the helpful information of your videos, and eagerly hope for content relevant to my life and goals.
Hi there, I have a PhD and I'm a Biology Instructor with ADHD, diagnosed last year at 45. Strategies.... lean into your strengths (for me it was experimental design, data analysis, and teaching) and find people around you to body double with and to help keep you accountable for tasks that you find more challenging to achieve (writing, data entry, lab work, course work and file management). When you feel overwhelm coming on, try to be proactive so it doesn't hit too hard. There are so many other things I'd like to share that I wish I'd known while I was going through grad school... biggest of all is, you can do this but you're gonna have to be willing to ask for help, even demand it if necessary.
@@sarahrigleymacdonald1208 hey Sarah, thank you for this, it’s reassuring to know that I’ve already been doing these sort of things unconsciously, sorta makes me think that I’m on the right path. Thank you for the heads up genuinely appreciate it :)
I'm a Masters-level therapist with ADHD! I've found my work is easier with my recent diagnosis! I am a DO IMMEDIATELY kind of person, as well as putting frequent rewards and artificial time limits on tasks. I did my best work when I set a rule for myself to finish a paper before I could go see someone I was very motivated to see. Also, if you've got a diagnosis then your university can help you with accommodations, such as taking tests in a private area, getting a note-taker, and being able to record and relisten to your lectures! There are definitely options that will help.
White boards and photography have worked well for me. It's between technology and paper & pen in its usefulness. You have more space to express your thoughts and it's easy to combine pictures with words. When you fill up the board, take a photo and erase it to start something new.
I wonder if a 15-20min video can be created for teachers who work with kids that have ADHD at primary age abd adolescent age. I'm a mental health nurse in the community in NZ, and I have a caseload of beautiful kids that struggle with ADHD and the hardest challenge for my work is getting the teachers of these kids to understand.
See my lectures on Managing ADHD at school for some suggestions.
Thank you so very much, Dr. Russel !!!
what I was limping in was prioritizing stuff , tools, and I become offtrack a lot., repeating the importance of stuff is helpful to keep my mind on my goals
I have a thumb injury which makes writing painful and not being able to use hand written notes and such has been a huge issue. People keep on saying just use tech and they just don’t get why that is not the same and not nearly as helpful. I’m glad Dr. Barkley addressed this.
Hi Russell, thanks for sharing your knowledge!
This is wonderful! Thank you for your insights and continuous efforts!
Thank you so much Dr. Barkley 🙏🏻
Funny and informative, thank you!! Looking forward to your next video.
Russ you're too wholesome~ Glad you and Moose had a great outing! And thanks for the continuous research and information videos on ADHD. They're a fantastic resource for people with ADHD (like myself) and other individuals who want to educate themselves more about the disorder.
As always, I thank you for these free and updated resources for those of us with ADHD. Treatments, psychiatrists, therapists, coaches, etc can be so expensive to the point where you really have to choose wisely based on your means. You’re helping us help ourselves.
I had no idea about this. I'm a writer by profession and also an artist. Apart from issues with deadlines, I've always been baffled about why I am slow to make and write things. I know the issue isn't so much intelligence, it's more that I can't hold in mind what I'm trying to do, or what's important. I have to try everything to see if it works and this is what slows me down. I've always blamed myself and my impatience, but this understanding changes how I see the issue. I love the idea of using drawing. Like someone else here, I cannot write lists by hand as my handwriting is awful - I can't read it - so I use digital devices.
I feel exactly the same way. Hopefully I can talk to a professional more about it soon
I'm so glad you're having fun with it 😃
You are the best! Thanks so much for sharing your knowledge
Another fantastic video. I LOVED the practical strategies and the explanation for why they work. It would be amazing to get separate mini-lectures on ADHD and the 11 other executive functioning skills!!
The explanation of the working memory was very useful.
Thank you Dr. Barkley, your lectures are amazing.
Thank you Dr Barkley
Thank you for continuing with educating the public about whatvis happening in the ADHD brain, succinctly!
Thanks Dr. Rusell, for all your contributions on ADHD.
I am enlightened and entertained by all of your videos. Thank you so much for continuining to share your understanding with us after retirement.
I put everything in a checklist. And if something I have to do has multiple steps I will put each of the major steps into a sub checklist. This This way if I get off track during the day I can always refer back to my checklist to help me get back on track and to make sure I'm getting done everything that I'm supposed to be getting done for the day.
Sometimes positioning objects where they’ll be in my way serves as a good reminder and takes less effort than hunting for a pen and paper. For example my old apartment had a shared laundry room, and I was always afraid I’d forget to retrieve my clothes, so while they were washing I would leave my laundry basket in the living room blocking the front door. I never forgot my laundry!
Yes! This is a big one for me- visual prompts! My husband exercises everyday, I do M,W,F and he leaves the workout mat on the lounge floor for me.
I leave the washing machine fitted unit door ajar with the fabric conditioner bottle in order to see that there is something in there and it helps in remembering to take it out. I used to do a lot of double washes after they lay in the machine smelling horrible after a day or so. My medication is always out on my sofa spot, with an alarm on my phone and an Alexa song alarm, and sometimes I will switch it off without thinking, but I’m trying not to turn it off, or to snooze it till I’ve actually done it! Hubby also reminds me which is a great backup too. 👍🏼
Thank you very much Dr Russell Barkley.
You are always insightful and, This kind of practical guidance is absolutely priceless 💗
Also, it's funny you start off with a joke about dementia... I thought I was developing early onset dementia when it turned out to just be ADHD with a bunch of stress/trauma layered on top of it. I just couldn't understand how I went from being inconvenienced by forgetting things to basically non-functional as a person.
During my assessment for ADHD, I told the psychiatrist that I thought I was born with dementia!
Wow, that's a heavy diagnosis to think that you had.
I'm happy for you that it was "just" Adhd.
Extremely Grateful for this TH-cam Channel Dr. Russell Barkley Sir, 🙏 Extremely Grateful for your Contribution to Humanity 🤗 and to the Entire ADHD Community for decades and centuries to come..
I tried reading the books but couldn't keep up with it and could never finish one, too distracted, but your TH-cam Videos brought all the Knowledge of your books to me and that too directly from you ‼ Cannot express in words how grateful I'm to you for all things I've learned about my ADHD from you 👏🙌🙏🤗❤❤❤
1) Making timers by “day + specific time” reminding to do X or that the Oven is on, or to make notes.
2) Computerprogramms that hold your goals and in the non distant future hopefully Language Model AI assistants.
thank you for these tips ❤
Love your videos!
In my early thirties and I ALWAYS have my phone on me, charged up and ready.
It's THE thing I never lose track of.
Pen and a calendar is too bulky to always have on me so it always slips my mind and become lost.
Having widgets on my phones homescreen, one "tasks" and one "calendar" helps a lot, as I see it every time I open up my phone.
Also rearranging doesn't make a mess which helps.
That said, it has its downsides, like opening up another app and getting stuck there for too long.
I found that if the working conditions are interested enough to spark hyperfocus, intensive and repetitive reinforcing the work procedure “correctly” with paper list and rules can help build sustained chance of succeed in work environment without the external tools help.
it is still not a 100% solution, but can help increase the likelihood of recalling the correct plans and work on it with lower effort
Thank you for your work! Your dog is a cutie!!! I left the DMV two years ago. I am a native of the DMV.
So many times, I often feel like I have to relearn how to learn. How to pay attention, how to read, how to behave. Survive; maybe. Thrive; how? I have to put so much conscious effort into things. Otherwise it's in one ear, out the other. I don't know how I've made it this far. I feel like I play around with the idea of learning for a few days, then drop it entirely and feel myself drop in IQ. It's like I'm constantly trying on different masks, because nothing in my brain feels motivating, or fresh enough. I love the idea of doing something, but in terms of doing, it seems I'd rather revert to mediocrity like games and feed.
Every now and then I'll have a lucid day where it feels like my head is finally above sea level, and I become aware of my behaviours and capable of changing them, but it never lasts. I always fear going back to my typical understimulated state. It feels like I have a constant noise generator running inside of me, sabotaging every nuanced thought or action I try to make. If I think really hard on some days, I hit that kind of "wall" that gives me a deep sense of clarity and feeling of competence. I wish I could feel awake like that all the time. Only the occasional deep thinking session, or alcohol, stimulants and cannabis can get me into that state. I feel susceptible, unreliable more than most. I just want mental freedom.
You just put words to my entire life experience. It’s so hard to live like this. I’m so tired.
Thanks dr barkley , for all the videos , they help a lot, is there a series which could specifically make for inhbition (verbal, motor, cognition,motivation,emotional) like you have done for working memory.
Does adhd also have a long term memory issue also??
And again thanks 👍
The GPS part is so interesting, can't wait to be on medication within a few days. When I took a gram of magic truffles (psylocybin) I was astonished by the ability to remember the streets I went through in order. Normally I remember the last two streets and now I remembered all of them, I walked 45 minutes! Also it was great to see something, then look away for 4 seconds en getting the image in front of me for the first time in my life! I couldn't believe people had this helicopter view......
how do you get psylocybin
@@woodsworthYT I get it from the coffeeshop in the Netherlands. It’s the active component of magic truffles
In school I would just walk to the whiteboard and draw on it. Then, by pointing at the various parts of the drawing, I could ask the teacher to explain things I didn't understand.
I didn't know I had ADHD back then.
Thanks Dr 🙏🙏🙏
I love this man and all his content, it has been a life changing journey. Dr. Barkley, I have found a lot of value in practicing some DBT therapy as per guidance of a Ryan James White LPC. Would love to hear your thoughts on using DBT as everyday skills for adults with ADHD
damn I used to handle my ADHD better as a kid than now hahaha. I gotta get back to writing...that is my everything. writing=success for me. idk why I EVER stopped lol. If I could do it then, I can do it now🥹❤️ I feel overwhelmed that I have to be the one taking care of myself like this. BUT I deserve the care. idk I just wish the world didn't make...EVERYTHING more complicated than it needs to be. I'll survive and eventually thrive...
Moose seems like a promising employee. I can see upper management in his future.
I AM AS EXCITED FOR THE COMMENT SECTION TIPS AS I AM FOR THE VIDEO!!!
Also, there is a connection between the mind- thinking, seeing, heading, and WRITING. Tactile, movement, texture, sound are all powerful connections. Even “normal” students learn better when physically writing as opposed to keyboarding on a phone or computer. I find that I can function better when I am speaking the numbers, words I am working with as opposed to being quiet - what we all had to do when in school. Be quiet. I am 63.
Awsome. I need some of that!
I use a daily checklist with a few separate sections based on my most important goals. I'm a list maker, so this works for me. I also use both a physical planner and my Google calendar. It might seem like overkill, but it helps to reinforce what I need to do, and it gives me somewhere to offload tentative plans for the future so I won't forget them or let them distract me from what I'm doing at the moment.
I've used the Structure App & Pomodoro technique (10 min work,5 min break) its increased my productivity significantly!
I write to-do lists and create sequences for each task wherever it is complicated enough to justify.
Timestamps:
0:00 Adventures into nasal spray
01:15 Lecture intro: Working Memory isn't Working
3:44 Our two working memory systems: images and self talk
5:35 Make important information physical
7:10 What to do about it
11:28 more help for for working memory
People at work dont understand why I need to have everything written down or like defined processes for things. Like I can't just memorize the order you want me to press the buttons in, I need to understand what they do.
I can't decide what was my favorite part of the opening. The Jack Sparrow wig, the nasal spray rant, or that adorable picture with Moose LOL
I love using sticky notes on my car's dashboard, they work great. The only thing that sucks is leaving it somewhere and getting embarrassed when it's seen XD
I love using colored pens washi tape and all that fun stuff in planners and stuff, it hits all the good parts of my brain.
Learned something new 👍
Thank you
I suggest being a guest on JP's show. It will achieve many positive things in one interview pertaining to ADHD. Willing cooperation beats adversity - and I trust JP will be happy to stand corrected in the pursuit of truth.
I have not watched his stuff for a while since I think he has become more and more weirdly political, HOWEVER, he has traditionally been very accepting of people who criticise him on his podcast, and because he has a very chaotic kind of way to approach knowledge, he usually accepts that he can be wrong.
@@Osvath97 Sure. I am thinking ADHD awareness boost opportunity.
I’d like to see that happen. Face to face conversation and disagreement is much more productive and meaningful than online back-and-forth. Him and JBP would likely come to agree on lots of things. Would give Dr Barkley a follower boost too.
"I trust JP will be happy to stand corrected in the pursuit of truth" You haven't been following him long then! If this was true, he wouldn't have even approached Bill C-16.
@@FullCircleStories Who knows? I am hoping for a focussed discussion on ADHD data/research and findings, not bills.
I have Bipolar II and OCD. I had other symptoms that my doctors and I couldn't explain. I'd suggested and ADHD assessment and they thought that would be a good idea. The waiting list was/is at least 2 years for an assessment though.
A few months in, I joined a research study for people with Bipolar and ADHD or people with Bipolar in whom ADHD is suspected. To see if you can join the study they do an ADHD assessment. It took them over 3 hours (and then another hour on the phone as we had to leave the clinic was we went past closing time) to complete my assessment and a month to get back to me because the overlap between the three conditions is like a Venn diagram. They had several consultants look, to see whether one of my existing diagnoses needed to be revised or if I did have ADHD on top of them.
Turns out, yes, ADHD is now added to the list.
Knowing what's been going on with me is very reassuring. I'd have been happier if I didn't have ADHD and had something that could be treated and fixed better, but at least I have an answer now.
Ironically I work as a psych nurse assessing people with memory problems, and so although I've accepted my very frustrating issues it means I have lived experience and can give patients advice on coping mechanisms from a personal point of view too.
I'm highly functioning, people see me as organised but I'm anything but. I write lists and lists and lists, spreadsheets, post it notes, several calendar notifications across two calendars, a notepad, a virtual notepad, I repeat words in my head over and over and over if I need to do something in the moment... Just to exist. Just to work, manage my house, etc. I'm disorganised by I mask. That's why it wasn't until I was 31 that I was diagnosed. Meds help a little but not completely, but having the clarity was the most helpful thing.
I hope everyone waiting for assessments or seeking them manages to get some closure, whether they do or don't have ADHD. Be aware though, some people approach completely 1000% sure they have a diagnosis and on professional assessment they may not, which causes almost a disappointment. No one wants ADHD, it's horrible, and sometimes social media scares people in to thinking they have one thing when they have something else, or are just managing normally. Memory problems, concentration, energy differences, etc can be caused by so many things.
I love your manner of presentation, even though I've had to rewind your video four times so far and I'm not past the ten minute mark 😅
Best of luck to everyone who sees and needs this.
Hi, I am am amazed and admire what you know and can do!!!! I am a retired geriatric psychiatric RN clinician with ADHD. Holy smokes, it was hard! (And I didn't even have OCD or bipolar II) I was good, but that was because I over-studied in school, over-prepared for work, and concentrated at 500% power over my normal concentration level while on the job. I wasn't on meds until several years on the job, when I went for help because my job requirements had become more complex and we had begun to use a computer to document. They diagnosed the ADHD at that time, and I was 51 years old. Again, I want to say I admire your accomplishments!!! (P.S. I rewind his videos, too!)
If you're doing information work (on a computer) then I suggest looking into digital tools, as they will be very natively in your environment just like physical paper. Tasks that pop up as notifications etc. Thx for the video.
thank you its helpful
My working memory is catastrophic
My thoughts are like billiard balls, if a new one comes in, it knocks the previous one out of the way
Writing things on the back of my hand will bring it back to mind at least for a couple of hours and
I find a pocket sized diary is helpful to remind myself of what tasks I need to prioritize for that week, so a pen in my right pants pocket and a pocket diary in my left are my constant companions
Ever since I was a kid, I've seen things differently from others.
I don't grasp certain normal things very well
But when I'm intreasted in something, I can understand it better than most
I lose my things all the time
Anyone relate?
I have a word doc that I have created over the years called my ‘essential holiday list’ It’s got everything I need on there from bicycle helmet to toothpaste to medication to hairbrush. I print it out and I cross off everything I DONT NEED. It is soooooo much easier than being faced with a blank page working out what I need as I am planning to pack each time. I used to forget so much doing that then have the torchere of anxiety thinking what have I forgotten!? This way, I put everything out on the bed, that’s on the list, then as it goes in the suitcase I mark it off. It also probably explains 🤔 why I can’t pack the days leading up to a trip cos I keep double checking the things are in the suitcase as I forget what I’ve packed! 😣