Take 3 DEEP breaths when you forget something to lesson your anxiety, boost your focus, and increase your capacity to remember.
If it is not written down, it doesn't exist. (Especially instructions!!!!)
Instructions: Write down the GENERAL IDEA...think in bullet points
Recapping the instructions helps them stick in your working memory.
You can re-create forgotten instructions by pretending you are instructing another person. (Or, you can actually start sharing them with someone.)
To focus, shut off all tech for a little while.
Some people find success when they go to the exact location where they learned something to get it back into their head. (Example: I walk back into the laundry room and finally remember that I was there to grab everything from he dryer.)
Sharpening Memory & Attention - Tips
Identify an uncomplicated task to practice using this "muscle". Ex: Cleaning out a closet, filling your backpack for tomorrow, or compiling documents.
Tell yourself a story with a beginning, middle, and end that includes all the steps of the task. Feel free to write it out in your notebook. Visualizing may help even more.
Go for it - do the task. (If you are having trouble, book a quick, free call with Sacred Space for help. Most people come to us for executive function help! And, as the founder and an ADHDer, I completely understand!)
Like musicians, speakers, or athletes, consider a simulation.
Begin completing the steps & have someone interrupt you with a question while you are completing task.
Tell them you will answer ONCE you have finished the task.
After you say that, repeat to yourself the part of the task you are doing right now.
Finish the task. Then, answer the question you were asked.