Is this forgetting/distractibility something new for you or an existing trend that is now having a negative impact on your work? Either way it is... worth considering what has changed in you and or your environment.
I would also recommend assessing whether the interruptions are truly urgent, important, and your responsibility. If not, is there a way you can indicate to coworkers that you are engaged in focused work and unavailable to them? If they are your responsibility, could any of them be preemptively addressed before they become interruptions and/or postponed until you’ve completed your previous task?
It may also be worth discussing with HR and or management how the interruptions impact your productivity and ways to minimize the interruptions so you can maximize your productivity. Bringing it up proactively, especially if you suggestion solutions, will almost certainly look better then ignoring or trying to hide it until your manager brings it up.  more

Multitasking. You need to learn.

This usually happens because of task-switching, not bad memory. A simple fix is to always write down what you were doing and the next step before... handling urgent issues. Also, break your daily plan into small “next actions,” do quick reviews after interruptions, and try short focus sessions (25 min). These habits greatly reduce mistakes and improve attention over time.
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First, I want to acknowledge how frustrating and worrying this must feel. It takes a lot of self-awareness to recognize these patterns.
I’m writing as... a nurse. From a health perspective, what you describe—the persistent difficulty with working memory after distraction—is important to take seriously. While often tied to stress or fatigue, changes like this can also be your body’s way of signaling it’s time for a check-up.
Please consider scheduling a visit with your doctor. Explaining these specific struggles is key. Ruling out any underlying cause is the wisest first step, both for your well-being and for finding strategies that truly work.
My best advice is to seek that professional opinion soon. Prioritizing your health is the strongest move you can make right now.
Take good care of yourself. more

Play memory on your phone.

I am a traied and practiced hypnotist. It is one tool I use in my coaching as well as speaking engagements.
The use of visualization practices can... help improve memory as well as performance. There Are alsonutritional products that can help boost drive & mental focus which you can budget for. Never give yourself a "NO" & stop doubting your abilities. If you say that you an't, then your right, but if you say that you can, your absolutly right. Do the research! more

James--better try yoga and memory exercise--face a kighted candle at a distance of 12 feet, and you sit on the Padmasana to watch it for 15... minutes every morning and evening more