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 have such a hard time remembering to look a checklists, even putting it somewhere noticeable i seem to desensitize my eyes to it’s existance 2 days later
It sure takes conscious effort. My brain sees a list I’ve seen before and puts on a bloody perception filter