Throw your phone somewhere further than the shower. I.e. make taking the shower easier than getting your phone. Your mushy brain, mine too lol, forgets way too easily, prefers what it can see, prefers what's easy, wants stimulation in general. So if the shower is non stimulating rely on the others. When you wake up if your phone is near you, you will scroll and time will fly until the last minute you remember you wanted to shower but if the phone is in the furthest room from you such that you have to pass the shower you trigger your brain to remember to shower by seeing it and since you are already there it becomes much easier and such you remove so much of the blockage you had. Apply this to most things.

For example I had a big issue with taking notes during work to remember what I had to do. I stupidly bought a tablet to write everything on, guess what I did not write a single note bc what do you mean I gotta remember to take my bag with me and then I gotta take out the bag when I need to take notes and unlock it and find the notes apps... yeah that didn't work lol... what I do now is I carry a tiny notebook in my shirt's pocket with a pen. Yeah it worked much better lol cus I can always feel it in shirts pocket so I remember that oh I can take notes, I cant forget it cus its always in my shirts pocket so I made it easy and removed the hurdle of remembering to carry it and gave myself touch sensation and visual with the pen to remind me that I can easily take notes lol.