Navigating Working Memory: Executive Functioning Session 3 Recap
Welcome to our third session recap in our executive functioning skill-building group series where we delve into developing strategies for enhancing working memory. This group offers support for anyone aiming to approach daily tasks more sustainably and with greater satisfaction. It’s a welcoming space where participants are invited to engage in ways that feel most comfortable to them—whether that’s joining discussions actively, participating via chat, or simply listening in. Our motto is clear: “no shame, no pressure.” This group is an affirmation of neurodiversity, tailored to those managing burnout, chronic conditions, or other capacity-affecting factors.
Session Highlights and Working Memory Insights
This week’s session focused on the intricate world of working memory—the mental system responsible for holding and using information actively. Working memory plays a crucial role in performing a variety of tasks such as problem-solving, decision-making, and following instructions. Despite its importance, working memory’s capacity is surprisingly limited, making it a common challenge, particularly in our fast-paced, information-heavy world.
Understanding Working Memory
Working memory can be likened to a mental workspace, often compared to a sticky note or a whiteboard, that holds a limited amount of information for use in active tasks. Its average capacity is about seven items—an aspect that can be easily overwhelmed in stressful or high-demand situations.
Stress and Working Memory
The relationship between stress and working memory is particularly pronounced. Any form of stress can increase cognitive overload, making working memory even more limited. This creates a cyclical issue where limited working memory can exacerbate everyday stress, leading to potential burnout. For those already experiencing challenges with executive function, these issues can compound, leading to heightened anxiety, over-functioning, or rigid routines.
Strategies to Support Working Memory: Actionable Tips
1. Outsourcing and Automation:
- For example apps like Paprika for managing grocery lists helps reduce the burden of memorization and minimizes stress.
- Establish routines or autopilot habits for recurring tasks, reducing the need to constantly engage working memory.
2. Emotion and Storytelling:
- Emotional memories are often easier to recall. Infuse emotion, humor, or storytelling into memorization tasks to make them more resonant. For instance, creating a dramatic narrative about completing a task can make recall easier. Making mnemonics funny can make them stick better.
3. Use of Reminders:
- Explore both digital and analog reminder systems, or incorporate unique cues such as a change in lighting for certain reminders.
Reflective Practice
Participants are encouraged to reflect on how working memory challenges manifest in their lives. Identifying a common task that is particularly affected and trying new strategies in a deliberate, low-stakes manner can build improvements over time. Be sure to track the strategies you try and their results to help you remember to reach for supportive strategies when you need them.
Moving Forward
As we concluded the session, each participant identified strategies they were excited to try over the coming week. From embracing new apps to using creative memorization techniques, the focus is on practical experimentation grounded in self-compassion and understanding.
Join us in this journey as we continue to explore executive functioning tools that bring ease and clarity to everyday life. Each session equips participants with insights and actionable strategies that align with personal strengths and challenges. Keep an eye out for our next session on managing capacity and burnout, offering more insights into crafting a sustainable approach to daily tasks.
Join us live or stay tuned for our on demand videos to watch at your own pace—either way, we're here to support you. We look forward to our next session on working memory, where we'll continue building upon these essential skills. See you next week!
Megan Black, OTR/L