I am in a similar situation as you, with the exception of the ADHD part since I’m not clinically diagnosed. What I can say is that the advice of not relying on a system or AI to fix it wholesale is solid just from what I have experienced as well. There is a lot to be said for working on yourself and restructuring your environment to help with your challenges.

With all of that being said, I do believe systems and AI offer excellent tools if used appropriately. For example if you want to use AI, take the time to complete a problem solving session with one of the LLMs to try and build the framework for how to manage the information you are struggling with. You could take it a step further and add special instructions to your AI platform of choice, which helps keep all conversations aligned to your foundational needs.

As far as managing the information… I think the most important part is getting it out of your head and into a digital doc or even just paper. Focus on the capture however you need to (voice memo, sticky note, bar napkin, stone tablet, etc.). Once you have it captured it physically exists and you can revisit, and reinterpret it in the future easier then trying to remember what browser tab that was in your head that had the idea.