Ask HN: Struggling with poor memory and executive function. What to do?

Hacker News Discussion ↗

Seek Medical / Professional Assessment

  • Many urge starting with a doctor, psychiatrist, or psychologist to rule out medical causes (e.g., thyroid, B12 deficiency, sleep apnea, hearing/APD) and to evaluate ADHD, autism, depression, anxiety, PTSD, or cPTSD.
  • Repeated warning that anonymous internet advice is limited; professional diagnosis and monitoring are key.

ADHD, Trauma, and Related Conditions

  • Several describe very similar symptoms tied to ADHD, often combined with cPTSD, depression, anxiety, or mild TBI.
  • Working memory issues in ADHD are linked by commenters to long‑term memory problems and “time blindness.”
  • Some highlight dissociation and structural dissociation in cPTSD as major drivers of memory gaps and emotional dysregulation.

Medication and Supplement Debates

  • Stimulants (Adderall, Ritalin, Vyvanse) are reported as life‑changing by some and overhyped, short‑lived, or side‑effect‑prone (cardiac, tolerance) by others.
  • Non‑stimulant ADHD meds (e.g., Intuniv) and antidepressants help some. Ketamine is described as transformative for depression by a few.
  • Testosterone replacement, magnesium, vitamin D, omega‑3s, B12 injections, acetyl‑L‑carnitine are mentioned as helpful by individuals.
  • Lion’s mane gets both praise and warnings about lasting adverse effects; linked subreddits show concern.
  • Strong skepticism is expressed toward certain commercial “brain scan” ADHD methods and pop‑psych personalities.

Lifestyle Foundations

  • Common advice: prioritize sleep (possibly via sleep study), regular exercise (especially strength), hydration, and nutrient‑dense diet with fewer ultra‑processed foods, sugar, seed oils, or heavy carbs.
  • Alcohol reduction or elimination repeatedly credited with better mood, sleep, and cognition.
  • Some advocate “dopamine detox”: cutting or reducing social media, porn, games, and constant content consumption.

Externalizing Memory & Systems

  • Many recommend calendars, task managers, kanban/Trello, habit trackers, journaling, personal knowledge management (e.g., Obsidian) and spaced repetition tools like Anki.
  • Strategy is to accept poor memory, externalize everything, and use cues (e.g., unread texts, physical reminders).

Therapy, Coaching, and Skills

  • Therapy (especially CBT and trauma‑informed modalities) is widely endorsed for emotional regulation, relationships, and building coping tools.
  • Some want more “coach‑like,” action‑oriented support, including ADHD‑focused coaching or structured programs; others stress doing foundational behavioral work before or alongside meds.
  • Advice includes starting with tiny, realistic habits, building routines, and treating concentration, emotional regulation, and “thinking” as trainable skills.

Mindset, Spirituality, and Acceptance

  • Suggestions range from religious engagement to secular mindfulness/meditation and tai chi for grounding and focus.
  • Multiple comments stress self‑compassion, avoiding self‑attack, and accepting neurodivergent brains while designing environments and systems that work with them.