Understanding ADHD “object permanence” issues and five tips to combat forgetfulness

Object permanence is a cognitive milestone that relates to a baby’s brain development. It’s the understanding that an object exists even when a person can no longer see, hear, or touch it. 

While it’s sometimes said that people with attention-deficit hyperactivity disorder (ADHD) have trouble with object permanence, that explanation isn’t completely correct. Instead, people with ADHD often have trouble paying attention and focusing, and they may have more trouble remembering things without reminders or visual cues. 

Here, we provide more insight on how ADHD can impact focus and memory, plus useful strategies to help people with ADHD who have trouble remembering things that aren’t immediately visible.

ADHD and “object permanence”

Object permanence is the ability to understand that people and objects continue to exist even when you can’t see them. Struggling with object permanence isn’t a symptom of ADHD, but people sometimes use the term to describe issues with concentration, memory, and focus. Many people with ADHD have trouble paying attention to tasks, following through on instructions, and keeping their belongings in order.

For example, let’s say you put on the kettle to make tea but then forget about it until you return to the kitchen an hour later. You understand that the kettle, tea bag, and mug continue to exist, but you may forget that you began the task and are unable to complete it without a visual or audio reminder. 

One reason for this is that ADHD is thought to impact people’s short-term and long-term memory. Some data suggest that people with ADHD are four times more likely to experience problems with their short-term memory, which is responsible for how they process information and follow directions. ADHD has also been associated with long-term memory issues, specifically related to how memories are stored in the brain.

Five tips for people with ADHD struggling with “object permanence” and forgetfulness

Here are some useful strategies to help people with ADHD who might be affected by the “out of sight, out of mind” impacts of the condition.

1. Rely on reminders. Make the most of your phone by using it to set reminders for important events, responsibilities, and deadlines. You can even set recurring reminders to check in with friends and loved ones. 

2. Use visual cues. Leave your everyday essentials — like your keys, wallet, and sunglasses — right by the door so you remember them on your way out of the house. Visual cues can also help with taking medications and making healthy food choices. If you struggle with maintaining relationships, you can even use photos of family and friends as a reminder to stay in touch.

3. Make time for exercise and sleep. Healthy habits, like regular exercise and adequate sleep, can set your body and mind up for success. While it may take up to six months to see the cognitive benefits of exercise, regular physical activity can improve memory and thinking skills.

4. Be honest with others. If ADHD symptoms are affecting your ability to function or connect with others, be honest about your struggles. Opening up to family, friends, and trusted colleagues can help them understand your perspective and behaviors. 

5. Join a support group. Having a mental health condition like ADHD can feel isolating at times, but you don’t have to experience it alone. Consider joining a support group where you can share your experience and learn from others who are also navigating the symptoms of ADHD. 

Signs and examples of ADHD “object permanence” issues

ADHD is an executive functioning disorder that is typically characterized by several core symptoms: inattention, hyperactivity, impulsivity, and emotional dysregulation. Executive function refers to the brain’s ability to conceptualize, plan, and complete tasks. People with ADHD experience executive dysfunction, which is at the core of forgetfulness and object permanence issues. 

Executive dysfunction issues in children

Children’s brains are still developing, so it’s normal for them to forget about things that aren’t right in front of them. Research shows that this is especially true for children with ADHD. 

Signs that a child is struggling with executive function and forgetfulness include:

• Having trouble finishing tasks
• Focusing on “irrelevant” things when faced with a task
• Becoming upset when they can’t find something they want

Executive dysfunction issues in adults

Adults with ADHD might be more prone to forgetfulness and have difficulty seeing a task through to completion. For example, they may lose focus and forget to finish a work-related task when they’re distracted by a meeting. 

Other examples of executive functioning and object permanence challenges in adults with ADHD include:

• Forgetting to pay bills, make appointments, or complete household chores if they get distracted or don’t do them right away
• Trouble responding to calls and messages (unless they do it right away), making plans, or maintaining relationships 
• Accidentally purchasing the same items more than once because, when they’re at the store, they forget that they already have that item at home

How “object permanence” issues with ADHD can affect relationships

When discussing object permanence, people often use the phrase “out of sight, out of mind.” For people with ADHD, this unintentional forgetfulness can leave those in their life feeling dismissed and ignored. 

Someone with ADHD may fully intend to take out the trash or pay the phone bill. But if they continuously forget their responsibilities without any explanation, it may become a source of tension between them and people they are close to. 

ADHD symptoms can also cause communication problems. For example, leaving an occasional text unanswered is no big deal, but never remembering to return your roommate’s calls may send the wrong message.

Can therapy help with ADHD symptoms?

In addition to practical strategies, many people with ADHD often benefit from professional mental health support. Talk therapy, like cognitive behavioral therapy (CBT) and dialectical behavioral therapy (DBT), are often used to manage symptoms related to inattention and memory. 

And by working one-on-one with a therapist, you can learn and practice coping strategies, organizational skills, and time-management techniques to manage your mental health and improve functioning. Therapy can also help manage any co-occurring mental health conditions, like mood disorders, anxiety disorders, and substance use disorders.

Find care with Rula

Unmanaged ADHD symptoms can be difficult for children, adults, and their loved ones. Over time, consistent forgetfulness can affect interpersonal relationships, mental well-being, and overall quality of life. The good news is that access to practical strategies, a strong support system, and professional mental health treatment can help people with ADHD thrive. 

At Rula, our diverse network of therapists offers specialized care for all types of mental health concerns, including ADHD. Instead of waiting weeks or months for an appointment, you can connect with a provider who takes your insurance and understands your concerns as soon as tomorrow. And, our secure online platform means you can connect with a provider virtually, from the comfort of home. 

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