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I'll use a shopping list on the rare occasion where I really need to buy something, and very much am in tune with how to use both digital and paper lists / notes, but with the vast majority of the time, I know what I want to buy or what I want to browse, and that most of the time, having a list makes very little difference to my day to day life.

Sometimes I feel that people try to over-optimise grocery shopping. Basically, my process is simple and works: 1. realise I need more food, 2. grab keys, phone (and maybe wallet) and reusable bags, 3. go to the supermarket, 4. browse the usual stuff I'm interested in and look for what's on sale, 5. grab it off the shelf if I want it.

It's really not that complicated, nor at all stressful to shop without a list. Not everything in life needs a list.