When I was a kid, I developed a habit of reviewing the current day’s events and listing all the things of importance or things I wanted to remember for the next day. I would do this while lying in bed. It was a quick mental exercise. When I had accomplished something, I would think about it briefly. This gave me a good feeling. Then I would think about the things I wanted to do tomorrow.
If there was something extremely important that I really, really did not want to forget to do… ok, this next bit sounds dumb, but it worked for me 100% of the time… I would write that thing on the outside of my head with my finger, backwards, so my brain could read it forwards. It took a bit of time and concentration to properly sketch the reminder like this on the outside of my head. The exercise worked foolproof, because it caused me to summarize and prioritize the important stuff. I always remembered the words I traced out on the side of my head.
Maybe mental lists are not for everyone, but there is a certain freedom in them. You do not need any extra equipment. Just your finger and your skull, and a few minutes before you go to sleep.