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How to Beat the ADHD “Out of Sight, Out of Mind” Dilemma

For those of us with ADHD, “out of sight, out of mind” isn’t just a catchy idiom; it’s a daily battle cry that often leads to forgotten appointments, misplaced keys, and a sense of overwhelm.

The core of the “out of sight, out of mind” dilemma for those with ADHD lies in working memory challenges. Our brains are incredibly adept at hyper focusing on what’s immediately in front of us, but when something leaves our visual field, it can quickly vanish from our mental radar. In other words, we need to be able to see it, in order to remember to do it.

Now You See It …Now You Don’t: Creating Your Own Cues

I used to fight my own personal battle with this issue of object impermanence. I found myself in an annoying repetitive self-sabotaging pattern of reminding myself not to forget something important…forgetting it anyway…and beating myself up for having forgotten it.  

I finally learned to stop trying to “make” myself remember things and began setting up visual cues for myself instead. This was so much better than setting myself up for failure. Once I started externalizing what I needed to remember, everything got easier for me.  

In his book “The World Beyond Your Head” Matthew Crawford demonstrates the use of creating external cues with the example of the bartender who gets an order for a Martini, Margarita, Mojito, and a Manhattan. Since each of these drinks is served in a distinct glass, he immediately sets all four glasses out in front of them on the counter. The bartender then knows what drinks to make by seeing each glass.

This is an ingenious e way of setting up visual cues for himself rather than relying on his memory. This same skill is especially helpful  for those of us with ADHD. In fact, once you learn to lean into creating visual cues for yourself, it can become your secret weapon. It certainly is mine.

Instead of relying on your internal memory, grab a sticky note and get it down on paper. Stick it directly on your computer monitor, your phone, or even the coffee maker – anywhere your eyes are guaranteed to land.

Similarly, if you have a crucial report due by the end of the day, don’t let it disappear into a towering inbox or a closed drawer. Place it front and center on your desk. The goal is to make it impossible to ignore. This isn’t just a gentle nudge; it’s a bright, flashing billboard saying, “Hey! Remember me!” 

Stop Forgetting to Take Important Things With You

This principle extends to anything you need to remember to take with you when you leave the house. Keys, wallet, phone, gym bag, dry cleaning – the moment these items leave your immediate line of sight, they are at risk of being left behind.

I place anything I need to remember to take with me somewhere I will see it (and maybe even trip over it) when I leave the house. This might mean placing your lunchbox directly in front of the door, or your gym bag slung over the doorknob. 

Be on the Lookout For visual Cues You Can Create to Help You Remember to do Things.

• Whiteboards: Designate a visible spot for a whiteboard in high-traffic areas of your home or office. Use it for daily to-do lists, and upcoming appointments. The act of writing something down and seeing it displayed can significantly boost recall.

• Go Baskets and Launch Pads: Create designated spots for the things you need to take with you when you leave for the day. A “Go Basket” is a designated place to put all the things that you need to take with you when you leave the house each day. Placed by the door, this basket or bin can hold keys and a wallet. Or install hooks by the door to hang your keys, purse and a jacket. A larger basket can act as a “Launch Pad to hold your backpack, a water bottle, a jacket, a lunch box. and other important items that you don’t want to forget.

• Digital Visuals: Set recurring calendar reminders with pop-up alerts, use the alarm on your phone, and utilize visual task management apps that display your to-do list prominently.

The more you can get out of your head and make physical, the less you will forget. This externalization of memory is not a crutch; it’s a sophisticated coping mechanism that leverages your unique brain wiring.

A Note About Sticky Notes:

Sticky notes are wonderful tools for remembering to do things. But use caution not get carried away and go overboard with too many sticky notes plastered everywhere. A single reminder posted to the exit door reminding yourself not to forget your report is a good use of a sticky note.  But avoid using sticky notes as a substitute for your to-do list, calendar or whiteboard.  Once you have too many sticky notes, you either start to lose them or ignore them.

In Addition to the ADHD “Out of Sight Out-of-Mind” Dilemma, There is the “Do it Now Issue.

Living with a short attention span often means operating under the mantra, “do it now or forget it later.” When a new task comes to mind, the immediate impulse is to tackle it right away, before that thought is gone again.

While this can be an effective strategy for ensuring tasks get done, it also can easily pull you away from the task you were originally focused on. Relying on my memory to recall tasks later, is a gamble I will usually lose. This is where creating a visual cue can also be helpful.  

If you remember something important, like returning a library book, and can’t immediately drop everything to do it, create an immediate visual reminder. For instance, place the book by the door where you’re sure to see it, stick it in the passenger seat of you car, or add it to a highly visible to-do list right away.

One Caveat: Visual Cues Can Create More Clutter

Visual cues help create a functional environment that supports your ADHD brain. That said, too many visual cues can lead to a whole new big problem. Those with ADHD can easy become overwhelmed by having to look at clutter.  And if you place too many visual cues all over your house, it’s going to start to look cluttered.  

To prevent this from happening, only create visual reminders for important tasks that have to be remembered today or tomorrow. Everything else can be added to a to-do list,  or calendar. 

Start With as Clean a Slate as Reasonably Possible.

If your home already looks cluttered because it has too many things in it, and/or there are lots of things sitting around that you have never assigned homes to, adding several visual cues the mix are only going to exacerbate the problem.

You can avoid this  by making an effort to keep your home reasonably clutter-free in the first place. Add regular decluttering sessions to your calendar and purge routinely. Assign homes to everything you own so that you don’t have stray items floating around your home. 

Use a decorative bin to corral things that you want to leave out on flat surfaces. This will help these areas appear less cluttered. For example if you have several items that you need to leave on your bathroom counter to remember to do them, grouping these items together in a small bin will leave the rest of the countertop clean.

One Last Hack For Avoiding the ADHD “Out of Sight Out of Mind Dilemma: Don’t Hide Things From Yourself:

When considering storage, keep in mind that anything that you cannot see is also subject to the “out of sight out of mind” problem. The following storage solutions will help you keep everything visible:

• Use Transparent Storage: Instead of opaque bins and drawers and leave the tops off, opt for clear containers. If you can see what’s inside, you’re more likely to remember it exists and use it. This applies to everything from pantry staples to office supplies.

• Avoid Storing Things Behind Other Things: This is especially important for when it comes to organizing your kitchen, because food will fall into a black hole in your pantry, and will not show up again until well after it has expired.  Use tiered shelving to keep spices and canned foods visible.

• Don’t Cram too Many Things Into Your Cabinets and Closets: Otherwise, it will be impossible to keep everything visible. It is so much easier to find and keep things organized if you have less to store in the first place. By not having to store things behind other things, you can quickly see and grab what you are looking for without hassling with moving things.

By proactively creating a world filled with intentional visual reminders, you’ll find yourself less susceptible to the frustrating “out of sight, out of mind” trap. You’ll gain a greater sense of control, reduce mental clutter, and ultimately, experience the relief of knowing you’re building a system that truly works for your beautiful brain.

Still Feeling Stuck?

Schedule a coaching call, virtual organizing session, or home assessment with me and get the insight,  education, and inspiration you need to move forward