As soon as a distracting thought comes up, write it on the thought sheet and return to the task.
Why this matters
While you're working with focus, thoughts shoot through your mind. Other tasks, ideas, errands. That's normal. Your brain doesn't stop thinking just because you don't want it to right now.
The problem: your brain is afraid of forgetting these thoughts. It won't let up, repeats the thought, pushes you to act. You lose focus on the actual task.
Once the thought is on paper, your brain knows: it's safe, it won't get lost, I'll deal with it later. It calms down. You can fully concentrate on your task again.
How to do it
Three steps:
- Catch it. Notice that you're currently following a thought that has nothing to do with the task.
- Write it down. Jot the thought in a few keywords on the thought sheet.
- Return. Look at the protocol sheet, keep going.
The hardest part is step 1. You have to observe yourself as your mind wanders off. This is called metacognition and it takes practice.
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My experience
Usually it's other tasks that come to mind. As soon as the thought is on paper, my brain settles down and I can return to the task.
In the beginning the hardest part was catching myself drifting off at all. Over time it got easier.
Tips
Don't think the thought through to the end. Just write down a keyword. That's enough to find it again later.
Frustrating at first. You'll notice how often you drift off. That's normal and not a sign of weakness. It gets better with every block.
