If you still have the pain then I would not worry about taking more paracetamol, especially if you think 4+ hours have passed?

I'd make a schedule of what I want to do in a day when I wake, a list, and check things off and/or get in the habit of recording when you take your paracetamol, setting an alarm to take it, whatever. If I am not doing something "planned", then there is no structure to my time and no reason for it to be remembered differently from my other, anxious thoughts. My husband, for example, cannot remember what he has eaten because he is so intent on his work, much more interested in what he is doing; it works for you and me the other way I think? We're not intent enough? Make a list when you get up of 5 things you want to do that day including taking your paracetamol?