I was pretty much the opposite. Going back to Day Timers, I basically don't do systems. But I found quite a few little insights. Break big tasks into actionable steps, if you're sure something will really just take 5 minutes don't put it on a list do it, don't fill up your calendar with todos that mostly won't be completed, etc.
It is more than just tasks for me. Ideas. Somedays. Etc. not losing things is important with adult ADHD. There are still only a few important tasks per day, but not losing track of things like “call someone this evening” reduces cognitive load for me.
Oh. Definitely having lists even if it's for a project I shouldn't forget about though it will hopefully solve itself if I drag it out long enough. Essentially everyone forgets about things that are some months hence if they're not captured somehow.
