TOTALLY get it, I am exactly the same... I thought it was just me and just how I am wired and part of my odd mentalness... It is quite distressing though.
When I watch something I sometimes have to repeat lines out loud to be sure I know exactly what was just said... and if I cant remember it has to be rewound or watched on a repeat! It is particularly bad when I am tired or lacking focus because I panic more that my brain isnt capturing things properly because its not concentrating!
The only thing I can think of is that you keep trying with what everyong else has suggested, dont beat yourself up about what happened the other day, its going to take time to break the habit like anything else, but hopefully over time it will be less distressing. *hugs*
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