I'm not on the spectrum (as far as I know), but I so much of what you write here is familiar to me, and things I do to. From the lists, to distracting myself, keeping tabs open, hyperfocus...

Recently my daughter and I had a long talk about ADHD which made me look for more information, and there's quite an overlap with autism.

When I'm afraid I might forget to do something, I send myself a message (WhatsApp) and then forget to look at it 😂

And now I forgot what else I wanted to say in this comment...