Working Memory (Executive Function Skills Explained)

Working memory is not just about memory—it’s about mental juggling.

Section 1: What Is Working Memory?

Working memory Working memory is your brain’s mental workspace—the temporary storage system that allows you to hold, manipulate, and use information in real time. It’s what helps you stay on track in the middle of a task, remember what you were just about to do, and adapt when plans change. Without it, even simple tasks can feel fragmented or overwhelming.

Think of working memory like a “mental sticky note.” It doesn’t hold information forever, but it gives you just enough space to manage what’s happening right now.

Why It Matters

Working memory is at the core of many everyday skills, including:

Following multi-step directions without repeatedly checking instructions.
Keeping track of where you are in a project without losing your place.
Remembering what you intended to do next—like why you walked into a room.
Switching tasks while holding the key details in mind.
Updating your plan on the fly when something unexpected happens.

When working memory is strong, you can juggle several pieces of information at once, making it easier to problem-solve, organize, and complete tasks efficiently. When it’s under strain—whether from stress, fatigue, or neurodivergence—things like forgetting the next step or repeatedly “starting over” are common.

Core Abilities of Working Memory

Holding information in mind while using it
Example: Calculating a tip in your head while remembering the total on the receipt.
Remembering multi-step directions or processes
Example: Following a recipe without re-reading the same step every 30 seconds.
Mentally tracking progress within tasks
Example: Knowing you’ve already sent three out of five emails on your list.
Recalling what to do next without external prompts
Example: Folding laundry and remembering that you still need to start the dishwasher.
Updating information as tasks or situations change
Example: Adjusting your driving route mid-commute after hearing a traffic update.

Why This Matters for Executive Function:
Working memory is a critical part of the executive function system. It supports planning, prioritizing, and staying flexible. Strengthening it—even in small ways—can dramatically reduce the mental “friction” that makes daily life harder.

Section 2. Working Memory Challenges

When working memory is under strain, daily life can feel like juggling too many balls in the air—and dropping them more often than you’d like. These challenges aren’t about laziness or lack of intelligence; they’re the natural result of having limited “mental workspace” to hold and process information.

Common Challenges Look Like:

Getting distracted and losing your place mentally
Even small interruptions can wipe out what you were just doing or thinking about.
Example: You’re writing an email, a notification pops up, and suddenly you’ve forgotten the sentence you were in the middle of.
Forgetting what you were doing mid-task
Task “blackouts” are common with working memory struggles. You start an activity, shift your focus for just a second, and then can’t remember what you were about to do.
Example: You walk into the kitchen, only to stand there wondering why you went in the first place.
Losing track of steps in a sequence
Multi-step tasks can feel like a maze without a map. You might skip steps, repeat them unnecessarily, or feel like you’re constantly checking instructions.
Example: You’re following a recipe and realize you’ve added salt twice—or forgotten to preheat the oven altogether.
Needing repeated reminders to complete everyday tasks
Without external cues, tasks can slip off your mental radar entirely. You might rely on sticky notes, alarms, or repeated verbal reminders from others.
Example: You intend to take the laundry out of the washer but only remember after someone mentions it—again.
Struggling to follow conversations or instructions in real time
When information comes at you quickly, it can be hard to hold onto each piece long enough to process it. This can lead to missed details or needing things repeated.
Example: During a meeting, you hear the first two steps of an instruction but miss the third because you’re still mentally processing the first two.

Why This Matters:
These challenges aren’t personal failings—they’re signs that your working memory is overloaded. By identifying these patterns, you can use targeted strategies and tools to reduce mental strain and free up the cognitive bandwidth needed for focus and follow-through.

Section 3. The Unique Challenges for Neurodivergent Minds

For many neurodivergent individuals—especially those with ADHD, autism, or learning disabilities—working memory can feel like an invisible barrier. It’s not simply about “forgetfulness.” Instead, it’s a mismatch between how the brain processes and stores information and how most environments expect people to function.

This mismatch affects far more than academics or work performance. Weak working memory can ripple into emotional regulation, task initiation, and even basic daily routines. For neurodivergent minds, these challenges are often amplified by a few key factors:

Neurodivergent-Specific Contributors

Cognitive Overload
When multiple thoughts, stimuli, or tasks compete for attention, the mental “workspace” can overflow quickly. This leaves little room for holding steps in mind or planning ahead.
Example: You sit down to pay bills but are distracted by an email notification, the sound of the washing machine, and a new idea you want to jot down—suddenly, you can’t remember which bill you were paying.
Weaker Short-Term Storage
Some neurodivergent brains have difficulty retaining small chunks of information long enough to use them effectively. This makes it harder to complete tasks that require step-by-step recall without external support.
Example: Following a multi-step math problem or remembering all the ingredients for a sandwich without repeatedly checking the list.
High Distractibility
Every time attention shifts—even for a second—working memory can “reset,” causing important details to drop.
Example: You’re halfway through folding laundry, answer a quick text, and return to the room only to wonder what stage of the task you were on.
Difficulty with Verbal Working Memory
For many neurodivergent individuals, holding spoken instructions or conversations in mind is particularly challenging. The brain prioritizes decoding and processing language, which leaves less capacity to retain what was just said.
Example: Someone gives you directions with five steps, but by the third step, the first two have already slipped away.
Lack of External Scaffolding
Most workplaces, schools, and even home systems are designed with neurotypical recall abilities in mind. Without visual aids, written checklists, or clear structure, neurodivergent individuals are often left to rely solely on their working memory—setting them up for frustration or failure.
Example: Being expected to remember verbal instructions from a meeting without follow-up notes or task lists.

Key Insight:
These challenges aren’t a lack of effort or ability—they reflect a need for different supports. By adding external scaffolding and working memory-friendly tools, neurodivergent individuals can dramatically reduce cognitive friction and create environments that work with their brains, not against them.

Section 4. How to Strengthen Working Memory Skills

Working memory can be supported and strengthened with intentional strategies. These techniques don’t “fix” working memory but reduce mental friction, allowing your brain to focus on problem-solving and follow-through rather than holding everything in your head.

A. Externalize Information Whenever Possible

When you take information out of your head and put it somewhere visible, you free up mental space for action. This is one of the most effective ways to reduce working memory strain.

Use checklists, sticky notes, or whiteboards
Writing tasks down removes the pressure of having to remember everything.
Example: Keep a running checklist on a whiteboard near your desk for daily tasks you’d otherwise forget.
Break tasks into visible steps and keep them in sight
Visual step-by-step instructions reduce the chance of losing your place.
Example: Post a “morning routine” checklist on the bathroom mirror to simplify getting out the door.
Set up “cue cards” or visual guides for routines
Quick-reference cards or printable templates can guide you through repetitive processes.
Example: Use a laminated “laundry steps” card for kids (or yourself!) to avoid re-learning the same routine every time.

B. Reduce Cognitive Load

The less you force your brain to juggle, the more mental bandwidth you’ll have for what matters. Simplifying and streamlining tasks helps you stay focused and prevents memory “resets.”

Do one thing at a time—don’t try to hold everything in your head
Multitasking overloads working memory and leads to mistakes or forgotten steps.
Example: Instead of answering emails while cooking, finish the email batch, then switch to meal prep.
Use timers or reminder apps to track time, not memory
Offload time awareness so your brain can focus on the task at hand.
Example: Set a 20-minute timer for deep work instead of constantly checking the clock.
Batch similar tasks and simplify instructions when possible
Grouping related tasks reduces context switching, which eats up working memory.
Example: Pay all your bills in one session instead of scattering them throughout the week.

C. Practice Recall and Reinforcement Techniques

Working memory improves with practice. Using repetition and retrieval strategies strengthens your brain’s ability to hold and manipulate information.

Repeat steps out loud to anchor them
Verbalizing reinforces information and helps you keep track of where you are.
Example: While cooking, say “chop veggies, then preheat oven” out loud to stay on track.
Use acronyms, rhymes, or chunking for better retention
Grouping or linking information makes it easier to hold in mind.
Example: Use the acronym “R.A.F.T.” (Review, Adjust, Finish, Tidy) to wrap up projects without missing steps.
Teach back what you’ve just learned or planned—it boosts retention
Explaining something to yourself or another person forces you to mentally organize and recall it, reinforcing the information.
Example: After planning your day, walk through it out loud: “First emails, then client call, then break.”

Section 5. What Progress Looks Like

Improving working memory isn’t about suddenly remembering every detail—it’s about building systems and strategies that make it easier to function in daily life. Over time, these supports reduce cognitive friction, help you stay on track, and create a greater sense of mental clarity and confidence.

Signs of Progress

Needing fewer reminders to stay on track
Instead of relying on constant nudges from apps, sticky notes, or other people, you begin to naturally remember the next step or check your list at the right moment.
Example: You used to need three alarms to remember to switch the laundry—now, one is enough, or you remember on your own.
Catching yourself sooner when you lose your place mentally
Progress means recognizing “memory slips” earlier and redirecting before you drift too far off course.
Example: You start to get distracted mid-task but quickly pause, check your checklist, and pick up where you left off without restarting from scratch.
Using external supports consistently and with confidence
Tools like checklists, cue cards, or timers become second nature rather than “extra work.” You no longer feel guilty for needing them—instead, they feel like part of your normal workflow.
Example: You keep a whiteboard of ongoing tasks and update it daily without feeling overwhelmed or resistant.
Following through more smoothly on multi-step tasks
Tasks that once felt overwhelming become more manageable because you can keep track of steps or break them into pieces with ease.
Example: You can now cook a full recipe without repeatedly re-reading every instruction because you’ve learned to anchor each step visually or verbally.
Feeling less mental clutter or overwhelm mid-task
As your brain has fewer details to juggle, you experience more calm and focus. Mental space opens up, making problem-solving and decision-making easier.
Example: While paying bills, you no longer feel “scattered”—you have a clear, linear process that carries you through to completion.