ADHD here. Remembering things is a lost cause for me.
Instead, I lay physical “traps” for myself. Things in physical space that hinder my autopilot, snap me out of the trance, and give me a chance to reorient my focus into something more productive.
It’s not foolproof. Far from it. But it does help a lot.
Edit:
Just thought of another one I do: I have a phone casing that lets me keep cards in them. One of my credit cards go there, of course.
But the more important thing in there is my apartment access card. If I ever forget to bring my phone, I will only get as far as the security door outside before I realise I have to turn back.
I don’t have ADHD but ever since my accident last year my memory isn’t as good as it used to be. The doctors checked me out and said everything is fine but I keep misremembering where I leave basic stuff. I spent two days looking for a pack of lost batteries only to realize they were on the table the entire time.
I do something similar now, I always keep a backpack with me. Whenever I need to keep track of something important, goes in the backpack. Keys, wallet, random thing I want to have later. It’s really convenient and my pockets are always empty now which is great.
Everywhere bag gang go! I have a messenger bag with everything in it. It goes where I go, and I do not lose physical contact with it outside.
Can’t forget anything if you bring everything with you. Taphead.jpg