How I Manage My Short-Term Memory and ADHD with Apps in 2024
Background
One of the core symptoms of ADHD remains the sensory overload we experience in daily life. Imagine looking through a window during a rainstorm - each raindrop represents a new thought demanding attention, constantly displacing your current focus. This directly impacts short-term memory, which is part of our executive functions alongside attention, working memory, and inhibitory control (impulsivity). ADHD brains typically have lower executive function capacity compared to neurotypical brains.
Since my diagnosis in 2016, our understanding of ADHD has evolved significantly. Research now shows that ADHD affects approximately 4-5% of adults globally, and there's growing recognition of how it manifests differently across gender and age groups. The rise of remote work and digital tools since 2020 has created both new challenges and opportunities for ADHD management.
Modern ADHD Management Through Technology
1. Simple Task Management (Free/Low-Cost Options)
The landscape of basic task management has evolved significantly since 2016. Today's recommended options include:
- Apple Reminders (iOS/MacOS): Now features smart lists, tags, and powerful natural language input
- Google Tasks (Android/Web): Deeply integrated with Google Workspace
- Microsoft To Do (Cross-platform): Successor to Wunderlist with smart suggestions
- TickTick (Cross-platform): Excellent free tier with Pomodoro timer integration
Voice Assistant Integration (2024 Updates)
Modern voice assistants have become far more capable. Some powerful commands:
For Apple Users:
"Hey Siri, remind me about [task] when I message [person]"
"Hey Siri, add [item] to my grocery list in Reminders"
"Hey Siri, remind me of this in 10 minutes" (contextual reminders)For Google Users:
"Hey Google, add a recurring reminder for medication at 9 AM daily"
"Hey Google, show me my tasks for today"
"Hey Google, remember where I parked" (location bookmarking)2. Advanced Task Management (Premium Options)
Modern premium task management apps have evolved to better support ADHD needs:
Recommended Apps for 2024:
- Todoist ($4/month): Excellent natural language processing, karma system for motivation
- Things 3 ($50 one-time): Beautiful design, powerful automation capabilities
- ClickUp ($5/month): Excellent for complex project management with ADHD-friendly views
- Notion ($8/month): Highly customizable with database features and AI integration
Key Features to Look For in 2024:
- AI-powered task suggestions and organization
- Timeline views for better temporal awareness
- Built-in time tracking
- Cross-platform sync with offline capabilities
- Integration with calendar and email
- Natural language processing for quick entry
- Widgets and quick-capture options
3. Calendar Management
Modern calendar tools have become more ADHD-friendly:
- Google Calendar: Now with focus time and automatic meeting scheduling
- Fantastical: Natural language input and weather integration
- Cron: Smart scheduling with time zone management
- Calendar.ai: AI-powered meeting scheduling and preparation
4. Location-Based Tools and Automation
2024 offers more sophisticated location-aware tools:
- Apple Focus Modes: Automatically trigger based on location, time, or activity
- IFTTT/Zapier: Create location-based automation workflows
- Life360: Family location sharing with automated check-ins
- Routinery: Build and maintain location-based routines
New Additions for 2024
AI Assistants for ADHD Management
- ChatGPT: Task breakdown, planning assistance, and writing help
- Claude: Complex problem-solving and organization support
- GitHub Copilot: Coding assistance for ADHD developers
Digital Wellness Tools
- Forest: Gamified focus sessions
- Freedom: Cross-device distraction blocking
- RescueTime: Automatic time tracking and focus modes
Habit Formation Apps
- Streaks: Visual habit tracking
- Habitica: Gamified task management
- Strides: Flexible habit and goal tracking
Tips for Success
- Start Small: Begin with one or two tools and gradually expand
- Use Widgets: Keep important information visible
- Leverage Automation: Reduce cognitive load through automated workflows
- Regular Reviews: Schedule weekly reviews of your systems
- Backup Plans: Have offline alternatives for when technology fails
Conclusion
While technology has evolved significantly since 2016, the core principles of ADHD management remain: reduce cognitive load, externalize memory, and create reliable systems. The key is finding the right combination of tools that work for your specific needs and circumstances.
Remember that no app or system is perfect - it's okay to experiment and adjust until you find what works for you. The goal isn't perfection but rather creating a supportive environment that helps manage ADHD symptoms effectively.
