ADHD and Memory: 5 Visual Aids That Work Better Than Phone Reminders

If you have ADHD, you've probably noticed that some reminders just don’t stick. You set up a notification on your phone, feeling proud of your organization skills, only to swipe it away without even registering what it says. It’s a very common experience—our phones bombard us with so many pings and messages that we’ve learned to filter most of them out. For people with ADHD, however, this is a problem. If the tools we rely on aren’t catching our attention, how can we stay organized?

One answer is to get creative with visual aids. Visual aids engage the ADHD brain differently than electronic notifications, creating stronger, more lasting connections. As an ADHD therapist, this is an avenue I often explore with my clients. Let’s look at why visual aids are so effective, how they compare to digital reminders, and ways to make them work in your daily life.

Why Visual Aids Work for ADHD

ADHD brains thrive on systems that are direct, engaging, and hard to ignore. Visual aids work because they tap into these needs, making the information you need more accessible and easier to act on. Unlike text-based notifications, visual reminders demand attention in a way that resonates with how ADHD brains process and remember information.

For example, a countdown timer showing the passage of time is more engaging (and therefore harder to dismiss) than a phone notification popping up saying something like, “Take a 10-minute break.” The physicality and presence of a visual aid make it less likely to slip into the mental background.

Why Phone Reminders Often Fail

Phone reminders are useful for certain things, like reminders of calendar events or appointments. However, they don’t work for everything. Here are some reasons they might not work for your ADHD brain:

• Habitual dismissal. When phone notifications pop up, you probably swipe them away automatically. You might acknowledge the notification but fail to connect with what it says. Or you might swipe away thinking you’ll deal with the notification in a minute, but inevitably get distracted and forget to come back to it. 
• Overload. ADHD brains get easily overwhelmed and overloaded. In a world where phones bombard you with notifications for emails, messages, apps, and social media, important reminders can get lost in the brain noise.
• Lack of visual impact: A text notification isn’t impactful or attention-grabbing enough. It’s too easy to forget, ignore, or both. 

When you use systems that don’t ultimately work for your needs, it creates a cycle of frustration and self-criticism. You set reminders, fail to act on them, and then feel guilty and stupid about not following through. Shifting to more engaging, tactile systems can help break this cycle.

5 Examples of Visual Memory Aids for ADHD

Visual aids come in many forms. Experiment with different ones to see which ones work best for you. Here are 5 examples of visual memory aids for ADHD to try:

1. Countdown Timers
These timers visually display the passage of time, with visual aids like progress bars,  visual countdowns, or changing colors. They work like any other timer: by creating a sense of urgency and channeling your focus more effectively. If you’re like some of my clients, you might think timers like these are just for kids. But you know what? They’re effective for a lot of adults, too. If it works, it works, no matter how old you are. 

2. Sticky Notes, Whiteboards, and Other Surfaces
Sticky notes in bright colors can help you keep reminders or tasks easily visible. If you like erasable surfaces, try using a whiteboard for your weekly schedule. Want to pin things up and be able to switch them out easily? Try a magnetic board in the kitchen, or use a pegboard in your office to keep important deadlines and to-dos in plain sight. 

3. Color-Coded Systems
Colors naturally grab attention and make organization easier. You can try using colored labels or markers to organize files or supplies, for example. Or try assigning different colors in your calendar(s) for work, personal tasks, appointments, and hobbies. 

4. Object Cues
Using objects as reminders can be surprisingly effective. For example:

• Keep the produce in your fridge where you can see it so it doesn’t die a sad and lonely death in the veggie drawer.
• Put your gym shoes or gym bag near the door and ready to go to help get you out the door.
• Keep a water bottle at your desk to remind you to drink water. 

5. Visual Charts or Schedules
Charts, calendars, or other visual aids with progress markers can be incredibly engaging, effective, and rewarding. Try:

• Using a habit tracker to visually record daily accomplishments. Use fun stickers as a reward system. (Again… this might feel childish, but it can be surprisingly effective.)
• Creating a progress chart for long-term goals, updating it regularly to see how far you’ve come.
• Making a laminated chart with pictures representing each step of your morning routine.

• Using a printable calendar with visual symbols for recurring tasks like grocery shopping or bill payments.

Making Visual Aids Work for You

While visual aids are helpful, they’re not foolproof. The drawback? They can easily become one more piece of clutter around your house. It’s also easy to get excited about a “new fix” for organization or focus and then end up spending a lot of money on said thing, only to have it not be particularly helpful. 

Remember to switch out visual aids to new spots to keep them noticeable. For example, if a sticky note on your bathroom mirror is no longer catching your attention, place it on your fridge or laptop. Speaking of switching things up, also change colors, designs, or the wording of your various reminders every few days to few weeks to keep them feeling fresh. 

Maybe most importantly: too many visual aids, just like anything else, can become overwhelming. Don’t purchase a bunch of unnecessary visual aids just to get overwhelmed and not use any of them. Choose only the most important reminders to keep in your space, and get rid of any unnecessary extra clutter to avoid visual noise and doom piles.

ADHD Therapy and Coaching for Additional Support

Having ADHD often means having a sense of frustration around organization and time management. When reminders fail, it’s easy to fall into a cycle of guilt and self-doubt. Visual aids break this cycle by offering systems that work with, rather than against, your unique ADHD brain.

The key is experimentation and flexibility. What works today might need tweaking tomorrow or three weeks from now – and that’s okay. You get to decide what works for you and adapt as needed. And visual aids are incredibly versatile. With time and practice, they can help you stay focused and feel more in control of your life.

If you’re looking for extra support around all things ADHD, I’m here to help. Together, we’ll come up with personalized strategies to improve your daily life, tools and techniques to support your brain, and create systems that actually work for you. 

Learn more about my therapy services (including EMDR and talk therapy) if you’re located in Idaho, Iowa, or South Carolina. For all other locations, check out my coaching services. My coaching program offers all the same expertise, tools, and guidance as therapy in a more direct and goal-oriented approach that you can benefit from anywhere. 

‍Reach out today to schedule a complimentary consultation and see if we’re a good fit. Let’s start building a better future together.