I have the same problem. I write things down. I write it down the first timei hear it. (this requires a pen and paper always on hand). Then, later I sort through my notes and categorize them and re write them.
After that, if it is something I really need to be on top if, like information for work, I will write it down again with the original information and any additional notes/questions I may have.
Then, prior to beginning on the task, especially if it is compliacated, I may even write it all out again with a different format to make sure I hav’t forgotten any detail.
I know this is a lot of writing and it is laborious, but, it works for me.