My Working Memory Is 30% Below Average. Here's How AI Helps.

I was mid-sentence when I forgot what I was saying. Again. The thought had been crystal clear three seconds earlier—now it was gone, irretrievable. My colleague waited patiently whilst I stared blankly, trying to reconstruct the thread.

This happens multiple times daily. ADHD working memory is measurably impaired: research shows approximately 30% below neurotypical capacity. I can't hold phone numbers long enough to write them down, forget instructions halfway through receiving them, lose brilliant ideas before reaching my notebook.

For years, I thought I was broken. Then I started treating AI tools as cognitive prosthetics—external working memory that compensates for internal deficits. My information loss rate dropped 40%.

Here's the complete system I use every single day.

What ADHD Working Memory Deficits Actually Look Like

In conversation: Someone tells you three things; you remember one. Forget what you're saying mid-sentence. Can't hold your point whilst listening to their response. Must write everything down immediately or it's gone.

With instructions: Verbal directions create instant fog. Multi-step tasks: remember step 1, forget steps 2-5. "Just do X, Y, and Z"—by the time you finish X, Y and Z have vanished.

With ideas: Brilliant thought appears. Before you can write it down, it's gone. Trying to remember it pushes it further away. The frustration of "I know I just thought something important..."

With tasks: Someone asks you to do something. You intend to do it. Five minutes later: what were you supposed to do? No malicious forgetting—the information literally didn't stick.

The neuroscience: Working memory is your brain's mental workspace where you temporarily hold and manipulate information. Research by Rapport et al. (2013) shows ADHD deficits across verbal, spatial, and central executive components. This isn't "I'm forgetful"—it's measurable neurological difference.

Why "Just Write It Down" Doesn't Work

Problem 1: By the time you find paper, it's gone. Thought emerges. Search for notebook or phone. 15 seconds later: what was I going to write?

Problem 2: Where did I write it down? You write on random paper. Now you have 47 random papers. Finding the information is impossible.

Problem 3: Working memory required to remember to write down. Paradox: you need working memory to compensate for working memory. Thought emerges → "I should write this down" → forget both the thought and the intention to write.

What actually works: Automatic capture requiring zero working memory to initiate.

The AI Cognitive Prosthetics Stack

Tool 1: Voice-to-Text Everywhere (Instant Thought Capture)

The tool: iPhone Voice Memos with automatic transcription (built-in), Android Google Recorder, desktop dictation (Cmd+Fn+Space on Mac).

What it solves: Thought appears → speak immediately → transcribed automatically. Zero friction. Zero working memory required.

My usage:

Walking: 80% of my good ideas happen whilst walking
In shower: waterproof phone mount
Driving: hands-free voice activation
Meetings: when side thoughts emerge

Setup: Enable auto-transcription in Voice Memos settings. Create "Thoughts" folder. Weekly review: convert transcripts to tasks in Chaos.

Tool 2: ChatGPT as External Scratchpad (Multi-Step Reasoning)

What it solves: Can't hold multi-step reasoning in head. ChatGPT holds context whilst you work through problems step by step.

Example workflow:

Me: "I need to figure out project timeline. Here's what I know: [info dump]"
ChatGPT: holds all context
Me: "Actually, add this constraint: [new info]"
ChatGPT: incorporates without me needing to remember previous info
Me: "Given all that, what's the critical path?"
ChatGPT: synthesises from all info I've forgotten

Why it works: ChatGPT has perfect working memory. I offload the "holding" whilst I do the "thinking."

Usage pattern: Project planning, decision-making, writing outlines—anything requiring holding multiple pieces of information simultaneously.

Tool 3: Otter.ai for Meeting Memory

The tool: Otter.ai Business (£16/user/month) or similar meeting transcription.

What it solves: Can't take notes whilst listening (working memory can't do both). Can't remember what was said 30 seconds ago whilst formulating response.

How I use it: Record every meeting (with consent). Listen fully, don't take notes. Review transcript post-meeting for action items. Search transcripts when "I remember someone said something about X."

Unexpected benefit: Reduces social anxiety. I know I'll have the transcript, so I can focus on conversation instead of panicking about forgetting.

Tool 4: Chaos for Automatic Task Extraction

What it solves: Someone mentions a task in Slack, email, or meeting. I intend to do it. I forget it was mentioned. Task never happens.

How it works: Integrates with Gmail, Slack, meeting transcriptions. AI detects when message contains task, request, or commitment. Automatically creates task with deadline extracted. No manual entry required.

Example: Email says "Can you send me the Q4 report by Friday?" Chaos creates task: "Send Q4 report to [person]" with deadline Friday. I never manually processed this—it appeared in my task list.

Impact: Working memory failure used to mean dropping 60% of verbal/written task requests. Now I drop less than 5%.

Tool 5: Notification Summaries (Not Individual Pings)

The tool: iOS Focus Modes + scheduled summaries (built-in, free).

What it solves: Individual notifications interrupt working memory. Each ping destroys the fragile context you're holding.

Configuration: All notifications except calls silenced. Summary delivered 3× daily: 10am, 2pm, 5pm. Batch processing instead of constant interruption.

Working memory benefit: Can hold thought for 15-minute blocks without external interruption destroying it.

Before vs After: The Data

Before AI compensation (6-month average):

Ideas lost: ~15/week
Task requests dropped: 8-10/week (60% of verbal requests)
Meeting action items forgotten: ~12/week
Time spent trying to remember: ~3 hours/week
Stress from "I know I'm forgetting something": constant

After AI compensation (6-month average):

Ideas lost: ~2/week
Task requests dropped: 1-2/week (<10%)
Meeting action items forgotten: 0 (Otter catches all)
Time spent trying to remember: ~15 min/week
Stress: dramatically reduced

Information recovery improvement: 40%

Why This Isn't "Cheating"

The accessibility framework:

Glasses for vision impairment: Eyes don't work properly. Glasses compensate. Nobody calls this "cheating at seeing."

AI for working memory impairment: Working memory doesn't work properly. AI compensates. This isn't "cheating at remembering."

The term: cognitive prosthetics. A prosthetic replaces or augments impaired function. AI tools are prosthetics for impaired cognitive function.

Disability accommodation: Under UK Equality Act, ADHD qualifies as disability. Reasonable accommodations include assistive technology. This is legal, ethical, appropriate.

The pushback: "But everyone forgets things sometimes..." Yes. Everyone has imperfect vision sometimes too. Doesn't mean people with -4.0 prescription don't need glasses.

The Complete Daily Workflow

Morning (9am):

Review Chaos tasks (auto-populated from yesterday's conversations)
Check notification summary (batch process)
Voice memo any overnight thoughts

During work: 4. ChatGPT open for multi-step reasoning 5. Otter recording any meetings 6. Voice memo for random thoughts 7. No individual notifications

Evening (5pm): 8. Process voice memo transcripts → Chaos tasks 9. Review Otter meeting transcripts → action items 10. Check notification summary 11. Clear working memory completely (nothing held overnight)

Cost Analysis

Monthly costs:

Voice memos: £0 (built-in)
ChatGPT: £0 (free tier sufficient) or £18 (Plus)
Otter Business: £16
Chaos: £8
Notification management: £0 (built-in)

Total: £24-42/month

Value:

Information recovery: 40% improvement
Task completion rate: +35%
Time saved trying to remember: ~2.5 hours/week

ROI: £24/month versus 10+ hours saved monthly. The investment is trivial compared to the recovered capacity.

Common Questions

Q: Will I become dependent? A: Yes, and that's appropriate. You're already dependent on glasses, phones, written language. Dependency on appropriate accommodations isn't weakness.

Q: Will my working memory get worse? A: No evidence technology worsens ADHD working memory. It's already impaired; you're compensating.

Q: What if tools stop working or get expensive? A: Multiple alternatives exist for every function. The concept (external storage) is tool-agnostic. Rebuild with different tools if needed.

Q: How do I explain this to others? A: "I use AI tools as working memory support for my ADHD, similar to how someone uses glasses for vision. It's disability accommodation."

The Limitations (What AI Can't Fix)

Social working memory: Remembering names at events, following complex group conversations, holding multiple people's points whilst formulating response. AI can't help in real-time social contexts yet.

Physical tasks: "Where did I put my keys?" Completing multi-step physical processes. Remembering you left something on the stove.

In-the-moment decisions: Can't consult AI mid-conversation. Some contexts don't allow tool access.

For these: AirTags for physical items. Simplified environments (one place for keys always). Written protocols for physical multi-step tasks. Social accommodations (asking people to repeat, admitting you forgot).

The Emotional Impact (Beyond Practicality)

Before AI compensation:

Constant anxiety: "What am I forgetting?"
Shame: "Why can't I remember simple things?"
Exhaustion from mental effort trying to hold everything
Relationship strain: "I told you this yesterday"

After AI compensation:

Anxiety reduced ~70%
Shame reframed as disability accommodation
Mental energy redirected to productive thinking
Relationship improvement: "I have a system for this now"

Not having to perform normal working memory whilst knowing you can't—the relief is immense.

When Working Memory Deficits Need Medical Attention

If you experience:

Complete inability to hold any information
Worsening working memory despite accommodations
Working memory affecting safety (medication timing, childcare, driving)
Significant life impact beyond AI compensation capability

Escalation path:

ADHD medication review (stimulants improve working memory for many)
Cognitive behavioural therapy for working memory strategies
Neuropsychological testing (rule out other causes)
Occupational therapy for comprehensive accommodation planning

This system helps mild-to-moderate deficits. Severe impairment needs medical intervention alongside technology.

Chaos AI automatically extracts tasks from your emails and messages—zero working memory required. See how automatic task capture works for ADHD brains. Start your free 14-day trial.