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

1. 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.
2. 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.”
3. 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.
4. 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.
5. 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.
6. 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:

1. Driving/Traveling: Use voice memos—with all details, not just “email Sarah.” Set a reminder to process them at your desk.
2. Video Calls: Use chat features in real time, or review AI-powered transcripts the same day.
3. In-Person Meetings: Use your phone’s notes app, or even a physical notebook (but only if you have a consolidation ritual).