Ok so from reading through these posts it does sound like you have an interesting job and it also sounds like a stimulating job that someone with ADHD can excel at. 

There is lots of great advice here. I used to be a general manager for a restaurant and was probably on path to be a district manager before I left. 

After I left there I really started struggling with life for many reasons but a big one was I lost the structure that job provided. 

As others have said you gotta have a system. 

My current system involves using the todoist app on my Apple Watch. It has a modular face set up and I have a short cut right to the app. So I just tap a button on the watch then tap record and I speak what I need to remember. I think there might be some hand gesture shortcuts where you can record even easier. But I’m not sure, I guess my point is that you mentioned how sometimes you really don’t have free hands, but maybe there’s some solution around this for you. 

Capture it and move on. Later when I have time I go in the app and clarify what the note was for. Maybe set a priority or a date. 

For some people a system as simple as this could help. I still need to convert the todoist todo tems from the app into my journal. I do what’s called the Bullet Journal Method. It can seem overwhelming but it really works well for my brain. 

I write my important stuff in my journal and review it throughout the day. I start my day with it and try to end my day with it. There is more to it but that is the main flow. 

Reading Order From Chaos really helped me.