i have a similar problem and though i can’t fully manage it, making a lot of lists and taking notes helps!! esp physical notes. i’ve taken to carrying around a little phone-sized notebook w me almost everywhere just in case

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Make the thought a purple elephant with yellow spots. If I tell you to imagine a purple elephant with yellow spots, you will. Now, if I say do NOT imagine a purple elephant with yellow spots, what would you do? You would still imagine that elephant, because you can’t not when it’s as odd and specific as it is. If you want to remember something, turn it into a purple elephant with yellow spots

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