Ymmv but lack of focus (mainly from using my phone or checking online stuff too much) has destroyed my memory because I'm always half distracted when I'm doing

Ymmv but lack of focus (mainly from using my phone or checking online stuff too much) has destroyed my memory because I'm always half distracted when I'm doing stuff. If this may be the problem, leave your phone somewhere else when you're working, and look at what you can cut out from your online or attention economy routine.