what helps me is to write every task on my phone i usually like to do this day before and i’ll add to the list as things come up through out the day   the way that the list works for me besides writing things down is treating the list as a quest list i relate it to when i used to play wow the problem is if there is no reward system your brain is gonna forget about that list and focus on none essential tasks like watching youtube for 2-3 hours so what i do is i’ll reward myself for every task completed for me the reward might be something simple 30 minutes of youtube time   the problem that we experience is not lack of focus but directing that focus where it needs to go for example “pay electric bill” vs “watching youtube”