Podcast Summary

Podcast: ADHD for Smart Ass Women with Tracy Otsuka
Episode: 356 – The Science of Memory and ADHD with Dr. Daniella Karidi
Date: October 29, 2025
Host: Tracy Otsuka
Guest: Dr. Daniella Karidi (Founder, ADHD Time; professional ADHD and executive coach, memory researcher, lived experience with ADHD and dyslexia)

Overview

In this episode, Tracy Otsuka welcomes Dr. Daniella Karidi to explore the unique science of memory in ADHD, especially for women. Dr. Karidi, an ADHD and executive coach with personal and professional expertise, shares her journey with both dyslexia and ADHD. The conversation covers the lesser-known facets of memory struggles in ADHD, why these often present differently in women, and science-backed strategies to work with—rather than against—the ADHD brain.

Key Discussion Points and Insights

Dr. Karidi’s Diagnosis and ADHD Journey

• Daniella’s story: Diagnosed with severe dyslexia in childhood; her ADHD went unrecognized because, at the time, “girls don’t have ADHD” was common belief in Israel. Official ADHD diagnosis didn’t come until university.
  • “I have severe dyslexia...I literally had the original NASA text to speech program because that was the only thing you could get in the 90s. So I used technology to overcome my dyslexia.” (05:14)
• The ADHD diagnosis provided context, language, and strategies for past and future challenges. It influenced Daniella’s research path and family awareness.
  • “It provided me lens to look at my own life backwards and forwards... It gave me a mirror to reflect through.” (07:27)

Living with Difference and Embracing Uniqueness

• Both Tracy and Daniella discussed always feeling different—embracing creativity, originality, and “too muchness” as strengths.
  • “I wore my differences as a flag, kind of with pride...If I’m going to get attention anyway for misbehaving, for being redhead, so I’m going to hold my uniqueness to extreme.” (09:17)
• ADHD-specific communities and conferences offer opportunities to feel seen and validated.

The Science of ADHD and Memory

Introducing "Prospective Memory"

• Prospective vs. Retrospective Memory:
  • Retrospective = remembering the past (e.g., facts, dates).
  • Prospective = remembering to remember; taking future action (e.g., take medication at 7pm).
    • “Prospective memory is remembering to remember in the future...that uses your prospective memory because you need to remember to do an action in the future.” (12:05)

Where ADHD Brains Struggle

• The 5-Step Memory Process
  1. Encoding: Paying attention when information is given. ADHD brains are often distracted, missing the initial instructions.
     • “Step one for remembering it is paying attention to the instructions, which is not easy as an ADHDer.” (12:45)
  2. Storage/Categorization: Deciding where to “put” information in your mind. Neurotypical people actively categorize; ADHDers often don’t.
     • “We don’t put the effort that needs to be put into storing better the information…” (13:45)
  3. Retention Period: Remembering long enough until the cue/event.
  4. Retrieval/Cue: Bringing up the memory at the right moment—ADHDers struggle more with time-based than event-based cues.
     • “If there’s any tip...if something is time dependent, convert it to become event dependent.” (14:20)
  5. Execution and Closing the Loop: Completing the action and confirming it’s done. Many forget if they’ve actually performed the task.
     • “We need to say, we’re done. We did it. We took our medication. We finished the task.” (16:35)

Top Strategies for Memory Success (18:54)

• Multiple, meaningful cues:
  • Use more than one type of reminder (alarm, Post-it, physical placement).
  • Make the cue relevant to where/when you’ll see it.
  • Quote: “Don’t rely on one cue. Don’t rely on one thing that will remind me to do it...I want multiple reminders and they need to be different.” (18:54–19:40)
• Intentional encoding:
  • Ask clarifying questions (what, where, when) to anchor memories.
  • Visualize the action if helpful.
• Identify the point of failure:
  • Instead of “I have bad memory,” analyze where breakdowns happen and customize strategies.

The Power (and Necessity) of Forgetting

• “If we remembered everything, we would have ended up in a mental institute...Forgetting is not the enemy. Forgetting is a strategy that is useful for our brain sometimes.” (21:21)
• Rather than blaming oneself for forgetting, treat memory as a series of processes to be optimized for key information.

Tech, Tools & Humor

• Combining strategies (alarms, tech, physical reminders) is essential.
• Humor and self-acceptance are key: make your memory “flaws” visible and lighthearted.
  • “When I started working at the university...I created an alarm that sounds like these aliens...I’d say, listen, I have to get out of this meeting because otherwise the aliens are going to get my kids.” (35:18)
• Don’t expect perfection—helpful reframing for anxiety about memory lapses.

Aging, Hormones, and Memory (29:51, 46:26)

• “Tip-of-the-tongue” moments and retrieval difficulty increase with age. Stress and multitasking make matters worse.
• Estrogen, dopamine, and hormonal changes impact memory. For some, medication (ADHD or hormonal) helps, but it is not a solution for everyone.
  • “Our executive functions peak at 21, and then they start declining...with the right diet, the right exercise, the right thing, you can even push it to 30 and then start the decline.” (46:26)

Recognizing and Leveraging ADHD Strengths

• The functional “letting go” of negative experiences is a hidden memory strength.
• ADHD brains remain curious, creative—even memory “failures” can be reframed as ways to be open to new experiences or knowledge.
  • “Sometimes that forgetting helps us be curious and excited about something in the future because we don't have as much the recall of the failure before...” (52:58)
• ADHDers often have remarkable recall for specific, deeply interesting facts—making them strong in trivia and unique problem-solving.

Notable Quotes & Memorable Moments

• “It provided me lens to look at my own life backwards and forwards... It gave me a mirror to reflect through.” (07:27, Dr. Karidi)
• “Prospective memory is remembering to remember in the future.” (12:05, Dr. Karidi)
• “If something is time dependent, convert it to become event dependent.” (14:20, Dr. Karidi)
• “Forget the shame—analyze the process and adjust the strategy.” (21:06, summarized from Dr. Karidi)
• “You don't have to rely on one strategy; you get to be creative and use them all.” (41:54, summarized from Tracy)
• “Perfection is our enemy.” (28:33, Dr. Karidi)
• “I can't be mad at anyone because I can never remember what I was upset about after like a day or two.” (55:04, Tracy)

Timestamps for Important Segments

• Diagnosing ADHD in Women, Lived Experiences: 05:14–11:24
• Memory Types & 5-Step Memory Process: 12:05–17:04
• Closing the Loop & Memory Strategies: 17:04–21:06
• Functional Forgetting: 21:18–23:37
• Prospective Memory & Anchoring: 24:01–25:09
• Retrieval Challenges, Aging, and Anxiety: 29:51–32:03
• Coping, Tech Hacks, and Humor: 35:18–37:53
• Competing Strategies (Clutter vs. Safety): 41:54–43:49
• Memorization, Hormones, and Executive Function Decline: 44:59–48:31
• Memory as an ADHD Strength: 52:47–55:04
• Lightning Round (ADHD hack, last lost item, system you’ll never give up): 55:37–56:50
• Where to find Dr. Karidi: ADHDTime.com, Book Club: 56:58–58:13

Resources and Where to Find Dr. Daniella Karidi

• Website: adhdtime.com
  • Prospective memory course (includes a session with Daniella)
  • “Focus on ADHD Books” monthly book club (accountability, community)

Takeaways for Listeners

• Memory struggles in ADHD are multi-dimensional and often have practical workarounds.
• Prospective memory (remembering to act in the future) is a unique challenge—make reminders event-based, not just time-based.
• Use multiple, creative, and personalized cues.
• Leverage technology, humor, and self-compassion over perfectionism.
• Memory “failures” can mask unique ADHD strengths, including creativity, resilience, and curiosity.

For more insights, strategies, and community: listen to the full episode or connect with Dr. Karidi at ADHDTime.com and Tracy Otsuka at ADHDforSmartWomen.com