I was in the same boat, but I started noticing that if I force myself not to do silly multitasking (like not paying attention to what I am doing because my mind is thinking about irrelevant other things) it gets better. Since I stopped the infinity doom-scrolling it has improved a bit
Stress and lack of sleep also affect me a lot. Both are omnipresent, since I am a parent of young-age special-need kids.
Both of my grandfathers in their 90s have insanely sharp memories. I feel that theirs is a lot better than mine at instantly recalling details. I have noticed this in other older people from that generation too.
