Keep one short list for the end of the day. One line of small things, no more.
Examples: fill the water glass, set the wake alarm, lay out tomorrow's first task. Pick three or four that matter to you.
Write it once and reuse it. This is a checklist, not a journal. The same items every night is the point.
Run it at the start of your wind-down, before the half hour winds fully down. Tick it off and stop.
A finished list closes loops. You stop turning over whether you forgot something, because the list already answered that.
Keep it on paper or a plain note by the bed. Short enough to read in one glance, every night.