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Never just wait in the kitchen. When something is boiling/cooking/idle use that time to clean.
I’m going to preface this one by saying I have a messy kitchen most of the time. We just take plates there and leave them on the counter. feeding ourselves is hard enough without having to cleanup right after. Then there is some cooking task that requires a but of idle time, I use that time to clean while I wait. This has two advantages: it makes waiting easier (before I did this I regularly undercooked food), and it makes me not leave the kitchen while the stove is on. That is a big no no for me.
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Modify instant meals
When feeding myself is hard, I like to modify instant/freezer meals. I always have shelf stable meals ready and a few plans to easily add to them. I find that most of them are a bit lacking in the protein department, so I have some easy ways to add some meat to them (canned sausages, tunna, cheese, peas).
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Having a smartwatch with a voice assistant is a godsend
I bought a used galaxy watch 4 and I love it. I set timers and reminders on it all the time, the only time it’s not on my wrist is when it’s charging. I set timers for the oven, for the washing machine, and in general for something I need to get back to after some time. I set more descriptive reminders to a bunch of things. It finds my phone when I loose it, and it also helped me track my heart rate once I started medication
I use ticktick for medium and long term stuff like
I like its natural language input, it’s easy enough to just remember something and type it in and get back into what I was doing.
For short term stuff I use my smartwatch and voice assistents reminders. It leaves my wrist for charging and not much else. (I use Bixby because it integrates well with a Samsung phone, has persistent annoying reminders that don’t go away. Also Google can’t keep their shit straight and just keep a system for two years without killing it). Some examples of that I use my smartwatch for:
I keep a notebook at my desk for brain dumps and generally as a working memory replacement. I bullet journal on and off every few months, I like it when I’m using it, but as soon as something disrupts my routine it’s gone.