I have the same issue, I use an app called versus arthritis(it has information about arthritis but I think the tracking part can me uses for any condition one might have). You rate your pain, energy levels,med side effects, activity levels, previous nights sleep, and emotional well being on a scale of ☹️ to 😐 to 🙂(those are the three options to click on). There is also a section to write notes which is what I use most where I write down the things I might want to tell my doctor or random pains that occur. The app with permission will also send daily notifications to rate your day. It's been very helpful for me to keep track of everything and remember what I want to tell the doctor.

The day before an appointment (medical or psych), I write down 3 things I can think of that are relevant to the appointment and at least 3 pieces of important info like symptoms or life events under each point. I chose 3 because sometimes a big thing can make me forget smaller things, and having to really think to come up with 3 every time can help jog my memory for recurring problems. It also helps me include things I might be dismissing since by the 3rd thing, I usually get to a point where I think "I might as well include this since I need one more". Just dont forget to bring the list to the appointment or it might not be as helpful 😅