I keep a list on my phone of stuff I need to do, and half the time I forget the list exists. That's ADHD memory for you.
It's not regular forgetting. It's more like—okay, you know when you're standing in front of the fridge, door open, cold air hitting you, and you have absolutely no idea why you walked over? That. Constantly.
What's Actually Happening
Working memory is weird. It's not just about holding information, it's about what your brain decides is worth prioritizing. I don't fully understand it honestly, but basically your brain drops stuff that isn't interesting, even if it's important.
The attention thing is connected. I can spend four hours deep in a Wikipedia hole about medieval siege weapons—not exaggerating, this happened last month—but I can't do 20 minutes of expense reports. The pattern is consistent. Frustrating as hell, but consistent.
What Actually Helps
Anyway. Lists help. I know that sounds obvious. But they hold stuff outside your head so you're not trying to juggle it.
That's it. Just notice when you forget things this week. Don't fix it yet, just notice.