The problem with my memory and why I stopped trusting myself to remember things

I work on a computer all day. Multiple projects, lots of switching, constant interruptions.
A while back I noticed I was losing track of my own work. Not really the big things but mostly the small stuff.

• The decision I made on Tuesday about why I structured something a certain way.
• The thing I was halfway through when a Slack message pulled me away.
• The task that never made it onto any list because it felt too small to write down (but I ended up forgetting about after lunch until 2 days later). By Friday I'd look back at the week and genuinely struggle to piece together everything I actually did. I tried obsidian (and still actively use it). I also tried just being more disciplined. None of it fully stuck because the friction of capturing things manually meant I only ever captured the stuff I already remembered. The messy ad-hoc stuff that actually eats a lot of my time never made it anywhere. I'm curious if other people deal with this. Not the big project management stuff because that's mostly solved, but rather, the stuff in between. The context that lives in your head and disappears the moment you get interrupted. How do you handle it?