thanks Almondface, I have tried a tick sheet but it didnt work - i think the main problem is i no longer trust myself - i lose track of what day it is - forget appointments - and have locked myself out of my flat as recently as last weekend because I forgot to take my keys with me - even though I usually check them in my bag before i go - this time i didnt and I got locked out - which seems to re-inforce that i cant trust myself - one day maybe i will be able to trust myself again - who knows P7