I actually have the ability to permanently remember something if I write it down. I don't mean that as a jab and I can look at the note; I'll lose the fuckin' note 5 minutes later, but I'll remember what I wrote on it. I just need to remember to write it down in the first place (impossible).
You may want to consider getting a little rock paper scratch pad like the velle book or rocketbook. Or whatever cheap alternative you find. The paper is waterproof and if you use frixion pens, can be wet erased or erased with the special nub on the pen. I just run the whole thing under the faucet when it’s full and wipe it down. Or if I’m feeling fidgety, I’ll clean each page individually. Also great for doodling.
Something tiny to keep in a pocket, might work well for your needs since the note itself isn’t important. It works decently for mine.
I discovered this myself at work, which is a magical place with sharpies and metal tables to write stuff down on then erase it, because keeping track of a goddamn notebook is too hard apparently.
I've actually started a work journal to catalogue what I do in a day. I find I do a lot of things outside of my job description so I started journaling it as a way to see what I do and what I'm "supposed to"
I think it's really helped me with my overall memory. I'm still pretty forgetful, but I've genuinely been getting better at remembering things which is super nice for me (and my partner ahah)
It's just a word document with what I've done/ who I've talked to as different points. Sometimess something will have more meat so I'll give that one bullet points to speak more about it. At the end of the day, it's not for anyone other than yourself so what you write whether formal or shorthand, is up to you. I type mine a little bit more formally, it helps me be more specific and ramble less of that makes sense. It also allows me to be able to pull it up and read almost word for word if someone asks " what did you get up to today"
Don't know if that's helpful at all, but that's how Ive been doing it!
I just started to make lists of what I have to do tomorrow as I think of them. I have a lot going on at work right now and it’s really helping, hoping it sticks.