Object Permanence and ADHD: How to Fix the "Out of Sight Out of Mind" Mindset
Object permanence is best defined as a phrase used to describe the "out of sight, out of mind" phenomenon, where something not immediately visible or engaging can be easily forgotten. Challenges with "object permanence" can impact all people, but especially individuals with Attention Deficit Hyperactivity Disorder, or ADHD. Object permanence is not a true deficit in the developmental sense, but rather a symptom of barriers with working memory, attention and/or executive function. Understanding this aspect of ADHD is crucial for embracing strategies that can help individuals navigate life more effectively. In this post, we will dive deep into what object permanence is, how it affects those with ADHD, and actionable strategies to overcome the 'out of sight, out of mind' mindset that often accompanies it.
What is Object Permanence?
Object permanence is a cognitive developmental milestone that typically emerges in infants around 4 to 7 months of age. It refers to the understanding that objects continue to exist even when they cannot be seen, heard, or touched. This concept is essential in the realm of cognitive psychology and is foundational for subsequent cognitive development.
However, for individuals with Attention Deficit Hyperactivity Disorder (ADHD), the cognitive grasp of object permanence can be challenging due to their unique brain wiring. This can manifest in several ways: forgetting about tasks when they are out of sight, struggling with deadlines, or forgetting where objects are when they are not physically visualized.
The ADHD Connection
Individuals with ADHD often exhibit difficulties with working memory and attentional control. These challenges can make the brain less likely to retain information about things that are not immediately present. This can lead to difficulties in both professional and personal spheres, often culminating in feelings of frustration, disorganization, and missed opportunities.
For instance, if an individual is working from home and their laundry basket is out of sight, they may forget about doing their laundry altogether until they run out of clean clothes. Similarly, important tasks or projects can easily slip from memory if they are not in view, leading to the common complaint of deadlines approaching without notice.
The Psychological Impact of the "Out of Sight, Out of Mind" Mindset
The psychological ramifications of this mindset can be extensive. Not only does it affect productivity, but it can result in increased anxiety and stress levels due to looming deadlines or neglected responsibilities. The struggle to maintain focus can lead individuals with ADHD to feel inadequate or less capable than their peers, further exacerbating self-esteem issues.
Moreover, relationships can suffer due to misunderstandings or perceived neglect when reminders or commitments are not upheld. The feeling of isolation can grow as communication falters, leading to a cycle that is hard to break without intentional strategies in place.
Here are some strategies to help manage these challenges:
Externalize Your Memory and Tasks
Don't rely on your brain to hold onto information. Instead, offload it into your environment where you can see it.
Use Visual Cues: Place things where you'll see them. Leave your keys, wallet, and phone by the door so you can't leave without them. Leave an empty milk carton on the counter as a reminder to buy more.
Utilize a Central Command Center: Use a whiteboard, a large wall calendar, or a corkboard in a high-traffic area of your home to keep track of important information, appointments, and to-do lists.
Pro Tip: Consider adding a magnetic board to your refrigerator to write down things like when you’re out of laundry detergent, where you left things, etc. to serve as a constant reminder and visual cue for your entire household.
Create Routines and Designated Homes: Establish a specific place for everything. By consistently putting your items in the same spot, you build a habit that requires less mental effort.
Write It Down: Use a notebook or a planner to jot down ideas, tasks, and appointments as soon as they come to mind. The act of writing can help encode the information, and the physical list serves as a constant reminder.
Label Things That Are Hidden: When things are hidden in drawers or boxes, we often forget what’s inside of them. Because of this, we often buy multiples of things because we forget we have them! Consider writing a list of what’s in your refrigerator, or stowed inside a box or drawer and taping it to the outside so that you can quickly reference it and remove the “out of sight out of mind” phenomenon.
On that note, simplify and manage your environment. Think: less is more! A cluttered space can be overwhelming and distracting. By reducing visual noise, it's easier to find things and stay focused on one task.
Leverage Technology and Automation: Use your phone's alarm or a smart speaker to set reminders for everything, not just big events. Set an alarm to check the laundry, take medication, or leave for an appointment.
Don't Open New Messages: If you're not ready to respond, leave a text or email unopened. The unread notification serves as a visual reminder to address it later.
Create Digital Routines: Use shared digital calendars (or written planners if you’re a tactile learner!) with friends or family to stay connected and prevent missed dates.
Pro Tip: Consider adding a magnetic calendar to your refrigerator to write down things like appointments, the kid’s soccer practice, or important dates to serve as a constant reminder and visual cue for your entire household.
So Where Do We Go From Here?
In conclusion, understanding the connection between object permanence and ADHD is vital for both individuals and their loved ones. By acknowledging that this cognitive aspect plays a significant role in daily functioning, one can begin to implement practical strategies to combat the challenges it presents.
By employing visual cues, creating routines, leveraging technology, and practicing mindfulness, individuals can create a more supportive environment for themselves. It’s essential to remember that while challenges exist, solutions can pave the path to success. Embracing these strategies leads to not only improved focus and productivity but also greater self-acceptance and resilience in facing life’s demands.
