Bipolar disorder links to a higher likelihood of cognitive deficits such as memory issues and difficulty focusing, thinking of words, organizing tasks, and retaining information. Do you experience anything along those lines, and how do you handle it?

LEARNING THAT Bipolar affects Memory, focus, and organizing skills allows me to let go of negative judgments and grant myself grace and acceptance. When I approach a difficult task, I remind myself that I will lovingly persist with my best efforts.
—S.V., DETROIT, MI

FORGETTING WORDS happens so often that I don’t even get bothered by it anymore. If f I can’t conjure up a word, I don’t try. I’ve learned that the more I try to recall a word, the less likely I am to find it. It’s almost like memory impairment from a brain injury. And who knows, really? Bipolar is a sort of brain injury. There are a lot of little strategies for coping with forgetfulness. One thing that can really overwhelm me is planning dinner. I set out ingredients and pans on the stove in the morning. It does wonders to reduce stress. Just like anyone, a person with bipolar can adopt habits to improve organization and functioning.
—M.H., CONROE, TX

AS A STORE MANAGER, if I didn’t figure out how to focus, prioritize my day, and remember things there would be no way I’d have my job. I use a daily planner incessantly. I don’t end my day without checking off my “must-dos” and planning ahead. I also leave reminders to myself on my phone with a timer. People giggle when they hear me say something like, “Hey, Siri, remind me to follow-up with Bob’s modules at 5 p.m.,” but it helps and I have no shame in it! I often repeat what is told to me to keep engaged, and I try to finish one thing at a time before moving on to another task.
—Kayla, EL CENTRO, CA

I EXPERIENCE profound Cognitive decline during some phases of my bipolar cycles. During hypomania, and perhaps during whatever I’ve got in the way of “normal,” I am cognitively high-functioning. Throw in a mixed-state episode or depression and what do you get? Someone who has trouble organizing a simple trip to a nearby city to take care of medical appointments and grocery shopping—and who is now saddled with immense anxiety, because I really can’t trust my brain.
—Name Withheld, SISTERS, OR

I FIND MYSELF relying more and more on lists in an effort to proactively address my worsening memory issues. In reality, it is my wife that I rely on the most, and it is putting a strain on our relationship as she grows increasingly frustrated with my memory.
—Thomas G., CONCORD, NH

THE ALARM FUNCTION on my phone is usually set with around 10 reminders a day based on when I need to be where or what I need to do—pick up my kid, call X person, refill prescriptions, and, of course, two separate alarms each evening to take my meds.
—Name Withheld, GOLDEN, CO

STICKY NOTES are your best friend! I’ve learned to take note of things, from tasks to complete to information I need to remember, especially at work. When I lose track of what I’m doing, I list the things I was focusing on at the time and choose one task to get back on track with. Some days it feels like a losing battle but paying attention to how your thinking and cognitive processes change over time is incredibly important to understanding focus or memory problems.  
—Kyler, TACOMA, WA

TO TRACK WORK TASKS, I use digital sticky notes on the laptop. I only have tabs open that are related to the task I’m doing. I set a timer for 30 minutes to an hour and dedicate that time to a single task. I set alarms on my phone to remind me to move around, drink water, use the bathroom. I chug water when I start to feel off, tired, or foggy. When feeling especially overwhelmed, resentful, or foggy, sometimes going to the gym and exercising can help a lot. And I make sure I get as much consistent sleep as possible.
—Cat T., AL                       

WITH MEMORY ISSUES, I’ve found using brightly colored sticky-note reminders helps catch my eye. I write down whatever pops up in my mind when I’m distracted so I can read it when I’m finished and decide its importance. Assigning importance to tasks helps me stay organized. If it’s urgent (pay bills, get groceries or starve, etc.), I tackle those first. Giving myself three big tasks and three small tasks each day helps me feel not as overwhelmed. I make sure to include motivating self-care for a mental break.
—N.F., SAN JOSE, CA

I AM DUALLY DIAGNOSED with ADHD. The meds help with my cognitive deficits. Still, when I experience mood episodes, the deficits with memory, focus, and organization are more apparent.
—Name Withheld, WINTER PARK, FL

I AM WORKING toward taking a certification test for work. I have to write down what I read, using different colors pertaining to order and importance, if I am going to retain anything. When I’m depressed or manic, I can look at the same thing for three hours and it makes no sense. At work, writing everything down, color-coded, on a calendar—not the phone—works better for me. Not sure what the color has to do with it, but that seems to help more.
—J.H., CARROLTON, TX

IN DEALING with the cognitive issues that come with bipolar disorder, my biggest strength is keeping a consistent schedule. Consistency helps me remember things better. Repetition is very helpful, so I will read something multiple times. For some, that may be monotonous, but it saves me. I slow myself down when I’m trying to recall something. I also make sure that I realize I’m doing my best at all times and not get down on myself because I feel I should be able to remember.
—T.B.

I WAS A LAWYER for about 20 years. By the time I was 53, I was experiencing memory lapses, trouble focusing, difficulty finding words, and retaining information. I had a lot of trouble completing tasks on time, and stress made all my symptoms worse. Though it took a couple of years, I was able to transition into an early “retirement.” Creating art has become a true passion, and I am grateful for every day when I can draw and paint. My cognition has improved, too, and I am a much happier person.
—D.S., CHILTON, WI

I TRACK MY moods and daily activities, including some important conversations, on my phone. It helps when I need a recap since my memory sometimes is lacking.
—K.R., CHESTERFIELD, VA

LISTS AND CALENDARS are the way I live from day to day. I make lists daily of tasks that need to be accomplished, lists of people to call, lists to talk to doctors (physical and mental). I have a small pad that I keep with me to write notes. I am quite terrible with money, so I make lists to shop from and keep focused in the grocery store. I set all my bills to auto-draft out of my checking account. I keep all bill information in a planner and check it off when comes out of the account.
—M.S., NEWPORT, AL

I HAVE TROUBLE remembering dates and plans, so I put everything in my Google calendar and set reminders when I know I’ll need them. I also have trouble remembering experiences in my life. I’ve always attributed it to periods of depression. I suppose there’s nothing I can do to fix this (except start to journal, STAT), but I always let people know there are a lot of things I forget. My family and friends understand.
—Kathryn S., RIVER FOREST, IL

I HAVE BEEN in treatment for my bipolar disorder for 25 years. (I’m 68.) I am wondering if the cognitive issues I’m having are due to my current medication, the cumulative effect of all the bipolar meds I have taken over the years, past alcohol use and abuse, or the beginnings of cognitive decline due to age (or dementia). I would like to know what I need to do to keep these symptoms from getting worse.
—Name Withheld, CLEVELAND, OH

Printed as “SoundOFF! Workarounds for Brain Fog,” Spring 2022

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