I forget too, i have to do things right away so i dont forget, or write it down on my hand.

im 32 and have this daily, i try to write stuff down and i make sure my parents and partner know too so they can help remind me if i need it, other than that the only thing that really seems to make a difference to me if fresh air, if i can go out for a walk i remember things for a bit longer but if there is a day i cant go out then everything becomes a blur.

Same here