I'm doing an aran and I changed the panel directions to a chart because I just couldn't stand it. I have a computer program that I have to put each stitch on the chart, but the end result was worth it.
Jan shared this with me, but it didn't recognize some of the crosses so I used my software instead. It might be worth a try.
For the cable part, I just write a list of rows, 1-8 in my case, and circle where I have to cable. I'm at the point when I know I have to cable on row 5, but when the twists are 8 rows apart, I have trouble telling when to do them, too. I mark off each row as I do it, and use a post-it note for the chart.
Worse case, you can chart on graph paper, which I've done. It can be tedious, but well worth it in the end. You don't even have to use symbols--just k, p, cable f, b, you know--whatever makes sense to you. If the back is just knit the knits, etc, you don't even have to include the even numbers on the chart