The ADHD Follow-Up Problem: Why You Forget Commitments and How to Fix It

If you have ADHD, you may find yourself constantly playing catch-up on commitments—forgetting promises made in a flurry of good intentions. 

Promises made in the car, at a networking lunch, in a Zoom chat, or even running into someone at Target, all exist in separate universes—voice memos, Post-its, texts—but rarely make it into your actual task system.

This isn’t just about a single “dropped ball.” It’s juggling 17 balls in six places with zero strategy—a hallmark of ADHD’s impact on executive function. And these follow-up fumbles aren’t just inconvenient; they can chip away at your credibility and your self-trust.

Six Reasons Why ADHD Brains Fumble on Follow-Throughs

• Impulsive Generosity:
  ADHD brains crave the dopamine hit of being helpful. Before thinking through whether a promise can be fulfilled, we say “Yes!”—and mean it—without considering bandwidth or logistics.

• Working Memory Deficits:
  As explained in Episode #299, ADHD reduces how many mental “sticky notes” you can hold. A neurotypical person might juggle seven or eight promises; with ADHD, it’s three or four. Most commitments simply never get “filed.”

• Time Blindness:
  The moment feels manageable (“I’ll send it later today!”), but later is swallowed by whatever fires need putting out, leaving the commitment lost in time.

• Context Fragmentation:
  Commitments happen everywhere—car, coffee shop, Zoom, networking lunches—but task management systems live in one place. ADHD brains struggle to bridge that gap.

• Object Permanence Issues:
  Out of sight, out of mind. That voice memo recorded in the car vanishes from mental view once you sit at your desk.

• The Shame Spiral:
  When forgotten commitments resurface—often at 2 AM—shame and avoidance kick in. Some people even ghost contacts out of embarrassment.

Fixing the Fumbles: The 3 Stage Follow-Through Filter 

Stage 1: Before You Promise—Hit Pause

Stop defaulting to “Yes.” Try the 3-second rule: pause and ask yourself, “Can I do this in the next two minutes, or do I need a system?” If not, set a realistic timeline and use a pre-memorized script to acknowledge the request and buy yourself time (“Let me check my bandwidth and follow up by Friday”). This small delay protects you from impulsive overcommitment.  Episode #297 is all about ADHD overcompensating,  so check it out here.

Stage 2: During—Context-Specific Capture Systems

Don’t rely on a single capture tool. Customize your approach for the context:

• Driving/Traveling: Use voice memos—with all details, not just “email Sarah.” Set a reminder to process them at your desk.

• Video Calls: Use chat features in real time, or review AI-powered transcripts the same day.

• In-Person Meetings: Use your phone’s notes app, or even a physical notebook (but only if you have a consolidation ritual).

• Casual Encounters: Send yourself a text, voice memo, or use visual cues (move ring/hair tie).

• Async Communications (Voxer, DMs): Flag messages or add commitments directly into your project management tool.

Stage 2.5: Consolidation Ritual

This is the missing link: a daily download. Set aside 10–15 minutes to process all those voice notes, texts, chat exports, and handwritten scribbles. Move tasks to your main management system. Out of sight means out of mind—make sure everything lands where you’ll see it.

Stage 3: After—Clarify and Reality-Check Commitments

Review: Is the task “in scope,” or are you picking up unneeded extras? Can you delegate? What’s the minimum viable follow-up? Set realistic deadlines and buffer time; use a timer to limit over-investment.

When (Not If) You Fumble: Damage Control

Nobody gets it perfect. When you drop the ball, acknowledge it fast—“I promised that resource and spaced. Here it is.” Skip the drama and excuses, don’t mention your ADHD, just deliver and move forward.

Follow-Through Builds Reputation—and Self-Trust

Your professional reputation and personal confidence aren’t built on intentions—they’re built on consistent, visible follow-through. The good news? With systems tailored for ADHD brains, you can turn scattered promises into completed commitments.

About the Host:

Diann Wingert (she/her) is a seasoned coach, consultant, and the creator/host of ADHD-ish. Drawing from her many years of experience as a former psychotherapist, serial business owner, and someone who thinks "outside the box," Diann is known for her straight-talking, no-nonsense approach to the intersection of neurodiversity and business ownership.

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© 2025 ADHD-ish Podcast. Intro music by Ishan Dincer / Melody Loops / Outro music by Vladimir / Bobi Music / All rights reserved.