When I'm doing poorly, I have a hard time functioning as an adult. So, I use checklists and phone reminders a lot, even for simple things. I use them to start the day with things like:
-make coffee.
-check calendar for schedule
- block out time / add reminders as needed for the day
-plan morning (I have a list of mandatory and optional morning activities, along with the time it takes to do them)
- pack lunch.
- take meds.
-pack for work: (laptop, id badge, work phone, headphones, sunglasses, phone charger/cables)
- make breakfast for kids (along with a recurring reminder to start this by 06:45)
-wake up kids (reminders at 07:00)
Etc, etc. You get the idea.
I can't make my brain remember to do basic activities, and I naturally vary my routine, and at the same time I really struggle to remember to do things unusual to my routine. But I can use my engineering side to work the problem. When my brain is performing poorly, these checklists are essential.