Simple, just write everything down. Making a quick note takes about 12 seconds. I make about 8-9 quick notes to summarise all tasks in the day. Everybody has that amount of time to do it, EVERYBODY.

There is some cognitive burden (Find the note app, decide how to store them, remember to open it) but if you do it for about 20 days it just becomes second nature and habit.

I have day by day notes, for everything I have done and things I've discovered, going back about 8 years now. Every single day, because it only takes 1-2 minutes a day to write them. If you turn this into a habit the mental context switch cost tends to zero.

It has been a great source of links, notes, reminders, everything, I see it as my digital memory.