Considering only the practical advice, and not the medical side, I think that what would help you is to develop a knowledge management system. Journaling to capture tasks, events and learnings you want to remember, and periodic reviews to review, look back, and look ahead.

I discussed my own system here [0].

Personal Knowledge Management helps avoid having to rely on a weak system (your brain), and instead rely on a trusted system.

In it, you can track your goals, vision, plans, progress, lessons learned, and much more.

[0]: https://www.dsebastien.net/overview-of-my-personal-knowledge...