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i have adhd too and sadly trying to apply that...welp i spent 4 hours trying to solve a problem and i never got it right, i seem to only remember what i dont need
I also have adhd and the best thing I have found is tricking my brain into seeing the thing as interesting by adding context. I'm not referring to the associate a single thing with another thing that apparently works for most normal people, but by entirely changing the context.
Even singing the thing I'm doing to myself while I write it down can be enough. Or writing it down in a way that adds some extra context. A stick person on a sled on a graph of a slope is enough to remember something like whether it is ascending or descending. Or an alligator eats the larger number for 3 > 1.
More complex subjects are harder, but the concept is the same. Need to interact with it in a way that piques my interest or it is going to float away from memory.
If you can't solve that problem, can you solve another slightly easier problem? Sometimes it is the level of difficulty that is too high for the moment, and you have to find something a little less challenging and repeatedly conquer that before you are capable of the more challenging problem. You may also be experiencing some anxiety because you are telling yourself you can't remember it or do it. To work on this you will have to change your attitude toward your ability and working on the easier problems may also help you gain more confidence.
These are just suggestions from a veteran teacher who works with many students with the same issues; these are the things I've seen help the most. I hope they help you!