37 tabs open: ADHD, working memory and the brain dump that actually helps
You're trying to remember the email, the bin day, the dentist, the thing your boss said and why you walked into this room. Everything feels urgent, so nothing gets done.
- Working memory (holding things in mind while you use them) is often weaker in adults with ADHD.
- Moving tasks out of your head and onto paper or a screen lowers the load.
- A brain dump works best when it ends with a plan, not just a list.
Why your head feels so full
Working memory is your mental sticky note: what you hold in mind while you're using it. A meta-analysis found adults with ADHD, on average, do worse than adults without ADHD on working memory tasks.[1] When that sticky note is small, every open loop competes for space. It's no surprise that 37 open tabs feels like a description of your brain.
What helps (and the evidence behind it)
Offloading. Psychologists call storing information outside your head (in notes, lists, reminders or calendars) cognitive offloading. A review of this research found people do it naturally, and that it reduces the demand on internal memory.[2]
Dump, then plan. In a series of experiments, unfinished goals kept popping into people's minds and got in the way of other tasks. Making a specific plan for the goal, even without doing it yet, reduced that interference.[3] So a brain dump works best when it ends with a decision about when and how, not just a longer list.
These studies weren't run only with people with ADHD, so treat this as well-founded ideas rather than an ADHD-specific cure. NHS guidance for adults with ADHD lists workplace adjustments like written instructions and help to plan and structure tasks, which is the same idea of getting information out of your head.[4]
Try this: 5 steps
- Set a 5-minute timer and empty your head. Write every task, worry and reminder on one page or one note. No sorting, no judging, no order.
- Circle what's actually due this week. Most of the list isn't urgent. Circle only what has a real deadline in the next 7 days.
- Cross out or park the rest. Move “someday” items to a parking list. You haven't lost them, they're just off today's page.
- Pick ONE next step. Choose one circled item and write its very next physical action and when you'll do it.
- Keep the list somewhere you'll see it. One home for the list (one notebook, one app, one page) beats five half-used systems.
Free printable
10-minute brain dump
1. Everything in my head (5 min, no sorting):
2. Due in the next 7 days (circle above, copy here):
3. Parked for later:
4. My ONE next step: __________________________ When: __________
From clarity-method.co.uk · Educational, not medical advice.
When to get more help
If overwhelm comes with low mood, anxiety or trouble sleeping most days, please talk to your GP. The NHS notes that people with ADHD may be more likely to have anxiety and depression, and that these can make ADHD symptoms worse.[4]
Sources
- Alderson, R. M., Kasper, L. J., Hudec, K. L., & Patros, C. H. G. (2013). Attention-deficit/hyperactivity disorder (ADHD) and working memory in adults: A meta-analytic review. Neuropsychology, 27(3), 287–302. https://doi.org/10.1037/a0032371
- Risko, E. F., & Gilbert, S. J. (2016). Cognitive offloading. Trends in Cognitive Sciences, 20(9), 676–688. https://doi.org/10.1016/j.tics.2016.07.002
- Masicampo, E. J., & Baumeister, R. F. (2011). Consider it done! Plan making can eliminate the cognitive effects of unfulfilled goals. Journal of Personality and Social Psychology, 101(4), 667–683. https://doi.org/10.1037/a0024192
- NHS. ADHD in adults. https://www.nhs.uk/conditions/adhd-adults/
Links checked 10 November 2026. Some journal articles are behind a paywall; the link goes to the official record.
This guide is for general education and isn't a substitute for advice from a qualified health professional. ADHD affects people differently. If you think you may have ADHD, or your treatment isn't working, talk to your GP or clinician.