I try and write everything down and repeat to myself a lot and if I forgot I try not to beat myself over it too much and try and remember as much as I can

calendar app (i put everything); sticky notes on doors; i put my keys UNDER things i need to bring with me so that i have to pick up that thing in order to take my keys; try to make certain associations with like a landmark like oh that church means i have to do laundry and like 7/10 times when i’m on my way home and i see the church it may remind me of laundry (it’s a weird niche one but works sometimes); also just your regular clock alarm with a label like “pick up prescriptions”

also sometimes i will just loop someone else in like “hey you’re my witness, i’m putting this thing in this pocket of my backpack” and rely on their memory. or i say can you remind me that i need to ____ when i get home?

Writing things down helps me, and keeping everything in a pile that I need to take (like headphones, mask, workout jacket in one bag near the door. And in a different bag is stuff I need to take to my parents house or something). A lot of alarms and calendar reminders. I also text myself things, and text someone "i need to do ___" and more often than not it helps me remember independently but sometimes they mention it and remind me

NOTES APP!!! If I put it in my notes I can’t forget it! Routine is also a huge help for me! My room may appear disorganized but I ALWAYS put my phone above my bed I ALWAYS put my medication next to my bed. I’ve associated tiredness with taking my medication so I don’t forget it in the evenings and mornings and I use my phone alarms for any activity that requires pacing. I got a lot more efficient after I found How To ADHD on YouTube I definitely recommend checking it out!

take notes of EVERYTHING, and I mean physical notes. when you write something, you’re more likely to remember it. i find it really helps when i decorate the page, use a different color pen and separate different information into different books (or have a miscellaneous notebook if it’s better for you!) not to mention it’s a very calming way of getting information out.

my phone is my best friend