Capture This Now

Capture This Now

Back

MEMORY

MEMORY

Why can’t I remember things — even when they’re important?!

Why can’t I remember things — even when they’re important?!

Why can’t I remember things — even when they’re important?!

Why can’t I remember things — even when they’re important?!

ADHD brains can struggle to hold, process, and move information into long-term storage for remembering, meaning ‘out of sight’ truly becomes ‘out of mind’ even if it matters to you.

ADHD brains can struggle to hold, process, and move information into long-term storage for remembering, meaning ‘out of sight’ truly becomes ‘out of mind’ even if it matters to you.

ADHD brains can struggle to hold, process, and move information into long-term storage for remembering, meaning ‘out of sight’ truly becomes ‘out of mind’ even if it matters to you.

ADHD brains can struggle to hold, process, and move information into long-term storage for remembering, meaning ‘out of sight’ truly becomes ‘out of mind’ even if it matters to you.

Capture This Now

Capture This Now

Help Me Set A Reminder

Help Me Set A Reminder

Do this with me

1

1

1

Capture it now: note, alarm or calendar

Capture it now: note, alarm or calendar

Record the request immediately in a system you can return to.

2

2

2

Add when or where you will do it

Add when or where you will do it

Attach the reminder to a time or place, not just an intention.

3

3

3

Put the cue where the action happens

Put the cue where the action happens

Make the prompt visible at the point where you will need it.

Quick PowerUp support video for you

A quick memory cue reset

A quick memory cue reset

Understand what's happening

Why did I forget?

Why did I forget?

The intention was real, but it did not remain active. A later action may require an external reminder.

Important information can become out of sight and genuinely out of mind. A visible cue can support the intention.

What helps?

  • Capture it immediately.

  • Use one shared written system.

  • Give one request at a time.

Helping someone else start

Try saying

Try saying

“The intention was real — let’s capture it immediately in one shared written system and give it a time or place.”

What helps

What helps

  • Capture it immediately.

  • Use one shared written system.

  • Give one request at a time.

Avoid

Avoid

  • Relying on memory alone.

  • Adding several requests at once.

  • Keeping the cue away from the action.

Still stuck?

Capture it now

Capture it now

Use a note, alarm, or calendar while the request is still active.

Add the context

Add the context

Write when or where the action will happen.

Place the cue

Place the cue

Put the reminder where the action actually happens.

When additional help may be useful

Consider speaking with a qualified healthcare professional when these difficulties are frequent, worsening, or significantly affecting work, school, relationships, sleep, or safety. ADHD support can include medication, psychotherapy, behavioural strategies, and practical coaching. Stress, anxiety, depression, sleep problems, and other conditions can sometimes create similar difficulties.

Consider speaking with a qualified healthcare professional when these difficulties are frequent, worsening, or significantly affecting work, school, relationships, sleep, or safety. ADHD support can include medication, psychotherapy, behavioural strategies, and practical coaching. Stress, anxiety, depression, sleep problems, and other conditions can sometimes create similar difficulties.

ADHD PowerUp Cards provide educational and practical support. They do not diagnose ADHD or replace individualized medical or mental‑health care.

Back to ADHD PowerUp Cards