I'm not a doctor but you might also consider therapy/cognitive behavioral therapy.

That feeling of depression you get when trying to do the bare minimum to help your memory sounds similar to myself w/ note taking. You may also consider getting a buddy/mentor that can help encourage you and make you feel less bad about making progress on yourself.

The more you talk about this the more similar it sounds to my own issues, so all I can say is don't beat yourself up. I have a hard time establishing new routines and holding myself accountable to things like personal maintenance work (like re-reading notes), but I do keep trying, and so should you :)

Also sometimes I just decide, nah, if I can't keep it in working memory it's not important and move on. I've definitely lost friends because of this, but what's the point of maintaining that relationship if I literally can't.

As a slight tangent, I'm curious if you feel a strong aversion to recording your own voice/recording a scripted video of yourself? I recently found out that I get paralyzed with dread when I have to record myself - it's quite hard for me to speak when not speaking to an audience and from my stream of consciousness. ¯\_(ツ)_/¯