Object permanence is the understanding that objects continue to exist despite being out of sight. In the context of ADHD, this term is used colloquially to describe how individuals with ADHD can easily forget about tasks, events, or items that are not immediately visible or stimulating. Over time, ADHD object permanence deficits can lead to personal, professional, and relational problems.
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What Is Object Permanence?
Object permanence refers to understanding that something or someone continues to exist even when they cannot be seen or heard. It is a key milestone in cognitive development that most babies achieve at around 8 to 12 months. Before developing object permanence, a baby will not search for an object after it is hidden because they think that the object ceases to exist once it is out of sight.
Do People With ADHD Lack Object Permanence?
Individuals with ADHD do not lack object permanence because when an object is out of sight, they understand that it continues to exist. However, many individuals with ADHD struggle to visualize and remember an item, person, or event that is not currently in front of them.1 Think of the phrase, “out of sight, out of mind.” Something is truly “out of mind” when they cannot physically sense it (through sight, taste, touch, etc.).
Examples of ADHD object permanence challenges in adults with ADHD include:
- Spending less time with loved ones who are far away: Those struggling with ADHD object permanence deficits might spend less time with family or loved ones who do not live close by. The distance puts them out of sight, and therefore, they forget to stay in touch.
- Buying products or produce already stocked at home: An adult with ADHD may overlook previously bought items stored in closets, drawers, or cabinets, leading to unnecessary purchases. For example, if they buy milk and put it in the back of the fridge, they will likely buy another carton when grocery shopping next.
- Forgetting to pay bills and missing payments: Forgetting about bills is easy enough for anyone. However, those with ADHD may frequently fall behind on payments if they do not set reminders or set up automatic withdrawals.
- Forgetting about a chore or task when distracted: It is easy for adults with ADHD to get distracted from the task at hand, and due to ADHD object permanence deficits, they may struggle to remember to complete tasks if it is no longer in their direct line of sight. For example, if they start doing laundry and need to get detergent from the pantry, they might start organizing the pantry because it’s messy and completely forget about the laundry until they run out of clothes.
- Struggling with long-term projects: ADHD object permanence deficits can make working towards long-term goals difficult. When the project is “out of sight,” it might as well be “out of mind,” which can cause the person with ADHD to procrastinate or even forget about their goal.
- Overlooking important notifications: If a person with ADHD clicks into an email, text message, or DM, and the notification disappears, they will likely forget to return to the email/message/DM. Because it is “out of sight, out of mind,” once the immediate reminder is gone, the message is completely forgotten.
Examples of ADHD object permanence challenges in children include:
- Failing to complete tasks: A child may fail to complete a project because they are distracted by other things. They may dedicate their attention to a new task, completely forgetting about the original.
- Becoming upset when they cannot find something: A child with ADHD may become distressed when they misplace or lose something because they believe the item (or person) is gone forever.
- Feeling overwhelmed when a parent leaves the room: A young child with ADHD might think a parent or loved one is not coming back because ADHD object permanence deficits cause them to think that if a person is not in front of them, they might not exist.
- Remembering what someone said a few moments ago: Memory is often compromised in individuals living with ADHD. It is easy for someone to quickly forget something that was just told to them, which can be upsetting and lead to irritability or anxiety.
- General resistance to change: Children living with ADHD may be especially sensitive to changes in their routine or environment because of the challenges associated with adapting to new situations.
Why Do People With ADHD Struggle With “Out Of Sight, Out Of Mind”?
People with ADHD often struggle with “out of sight, out of mind” due to deficits in working memory and executive function. ADHD impacts working memory, which can make it difficult for them to retain and recall information that is not immediately visible or present. For example, someone with ADHD may struggle with remembering the earlier part of a sentence to understand a later part, holding a number in mind while doing a math problem in their head, or remembering where an object was just seen.
Additionally, ADHD causes executive dysfunction, which can make it difficult for someone with ADHD to make plans, organize, and maintain focus. As a result, when something is not immediately present, it can easily be forgotten. This deficit can result in people living with ADHD needing extra support with memory functions, otherwise known as compensatory strategies. Examples of compensatory strategies include alarms, planners, and lists.
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Effects of ADHD on Object Permanence
ADHD object permanence challenges can have a significant impact. It can make it difficult to carry out daily responsibilities, do self-care, and get work done. Poor object permanence can also make it difficult for someone with ADHD to remember the commitments they made to family, friends, and co-workers. Loved ones may become frustrated with overlooked responsibilities, missed phone calls, or frequent absences.
Object permanence issues in ADHD can impact a person’s:
Responsibilities
Simple daily responsibilities can be overwhelming. Many individuals pass through these tasks without a second thought. Life is a bit more challenging for those with ADHD and poor object permanence. They may jump from task to task because their brain overrides their original intent.
For instance, consider your laundry–you may put dirty clothes in the washing machine to focus on another task only to realize you’ve forgotten about them the next day. Behaviors like this can be a normal part of daily life for those with ADHD.
Furthermore, difficulties with object permanence can prove challenging at work and school. For example, a person with ADHD may forget the instructions for a project or homework assignment after returning home. Outside of academic or professional environments, object permanence issues may mean forgetting about doctor appointments or taking medication.
Relationships
Someone usually expects a response when they reach out to a friend. However, simply responding to a text or call can be challenging for those with object permanence deficits. A person with ADHD may open a message and start typing only to be distracted by something else. While they intended to respond, they lost track once they put their phone down to focus on a different task. This forgetfulness is never done with malice but can leave others feeling neglected or disregarded.2
An additional layer of frustration may be evident in ADHD romantic relationships. Every person has specific needs in a partnership. These needs are not tangible or visible, so someone with ADHD may struggle to remember them. For example, they may forget about their partner’s request to have date night every Thursday because they do not have a physical reminder set. These challenges can cause conflict, as partners may feel unappreciated or neglected.
How to Cope With ADHD Object Permanence Challenges
Difficulties with object permanence can cause problems, but a person with ADHD can take steps to improve these deficits. Implementing visual reminders, organizational tools, and routines is essential when navigating poor object permanence.3
Here are nine tips for coping with object permanence challenges:
1. Set Reminders
Setting reminders will help you keep track of bills, medications, and important dates. For example, create visual notes on your calendar, computer, or phone so you can see exactly what tasks are incomplete and when to attend your next appointment. You can also set reminders to text, email, or call someone to avoid neglecting your relationships.
2. Exercise Regularly
Exercising has many benefits, including improved memory and cognition.4 Over time, you may notice an increase in your ability to retain information, possibly helping combat object permanence deficits. Regular exercise also offers opportunities to build a reliable routine!
3. Don’t Open Text Messages
Avoid opening text messages until you are ready to respond. Leaving a loved one on “read” does not foster mutual appreciation and can leave the other person feeling undervalued. You can also turn your read receipts on so that you are held accountable once you have opened the text message.
4. Keep a Cleaning Routine
Start a chore to-do list for different areas of your home. Doing so can help you stay on track with obligations at home, especially when feeling overwhelmed by other responsibilities. Additionally, organizing may uncover purchases you’ve forgotten about! This can be great for those who tend to overbuy household items.
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A focus plan can help someone with ADHD estimate the time it will take to complete a task and plan out small steps to accomplish the larger goal.
5. Be Honest With Loved Ones
Be honest with friends and family to ensure your relationships remain healthy and intact. Discuss your difficulties with object permanence so they can better understand your struggles. Expressing your interest in their feelings also shows them you appreciate their support.
6. Join a Support Group
Meeting others who experience similar challenges can help you learn tools and tips for improving object permanence. Joining a support group brings new light and perspective while offering a space to feel validated and find ways to make valuable changes.
7. Use Visual Reminders
Using visual reminders can combat ADHD object permanence challenges because it puts the task immediately in front of you. For example, you might leave sticky notes around your home in order to remember to do certain tasks. Or, you might make a list or chore chart in order to stay on top of tasks that are generally challenging to complete or easily forgotten.
8. Be Mindful of Boundaries
When the ADHD brain is overwhelmed, all ADHD symptoms get worse, including object permanence challenges. Therefore, it is especially important for people living with ADHD to be mindful of their boundaries and capacity for taking things on. For example, you might need extra time to complete tasks at work, so you should not take on more responsibilities when you are barely able to complete existing tasks.
9. Get Frequent Rest
Similar to setting boundaries, ensuring that you have enough time to rest and recharge can help keep symptoms in check and decrease ADHD object permanence challenges. Chronically living with and compensating for ADHD symptoms can be incredibly exhausting and draining. It is important to create intentional time for themselves, free from the demands of the external world.
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When to Seek Professional Support
It is important to seek professional support for ADHD if symptoms begin to interfere with your ability to function day-to-day or if they are getting in the way of your work or relationship aspirations. There are many online ADHD treatment services that make finding a therapist or psychiatrist who specializes in ADHD easy and affordable. In addition to treatment, apps such as InFlow can be an extra source of support, providing you with accountability coaching and a community of individuals with ADHD who understand your struggles.
In My Experience
Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.
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Surman. (2013). ADHD in Adults A Practical Guide to Evaluation and Management (Surman, Ed.; 1st ed. 2013.). Humana Press. https://doi.org/10.1007/978-1-62703-248-3
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Weyers, Zemp, M., & Alpers, G. W. (2019). Impaired Interparental Relationships in Families of Children With Attention-Deficit/Hyperactivity Disorder (ADHD): A Meta-Analysis. Zeitschrift Für Psychologie, 227(1), 31–41. https://doi.org/10.1027/2151-2604/a000354
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Hechtman. (2013). Clinical management of attention deficit hyperactivity disorder (Hechtman, Ed.). Future Medicine Ltd.
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Exercise can boost your memory and thinking skills. (2023). Harvard Health. Retrieved from https://www.health.harvard.edu/mind-and-mood/exercise-can-boost-your-memory-and-thinking-skills
We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.
Author: Andrea Brognano, LMHC, LPC, NC (No Change)
Medical Reviewer: Kristen Fuller, MD (No Change)
Primary Changes: Added sections titled “Why Do People With ADHD Struggle With “Out Of Sight, Out Of Mind”?, “Use Visual Reminders,” “Be Mindful of Boundaries,” and “Get Frequent Rest.” New content written by Chelsea Twiss, LP, PhD and medically reviewed by Kristen Fuller, MD. Fact-checked and edited for improved readability and clarity.
Author: Andrea Brognano, LMHC, LPC, NC (No Change)
Medical Reviewer: Kristen Fuller, MD (No Change)
Primary Changes: Fact-checked and edited for improved readability and clarity.
Author: Andrea Brognano, LMHC, LPC, NC
Reviewer: Kristen Fuller, MD
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