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Abstract

when you wake up randomly.Like most people, you are not even aware of this dampening cloud of mind clutter. The last thing a fish notices is water, after all. Conversely, when you finally start to relieve the cloud (more on that later in this blog post), you immediately gain a sense of relief that you never thought you could have before.A central theme in <a href="https://www.amazon.com/gp/product/0380731762/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0380731762&linkCode=as2&tag=thetotallivin-20&linkId=32082455f55b8af8e6a46bd86f02a06f">Cognitive Behaviour Therapy</a> is to write down your automatic thoughts and respond to them logically. In other words, the more you write down your thoughts, the more you get rid of anxiety, stress, frustration, and hopelessness.<h1 id="c09f">Slide into hyperfocus and flow effortlessly</h1>In my <a href="https://thetotalliving.com/2022/02/hyperfocus-how-to-effortlessly-enter-and-exit-fast/">step-by-step guide</a> on effortlessly entering hyperfocus, the central activity is writing your thoughts down.To experience flow, you have to be in the present moment, free from cognitive load and everything else. It is much harder when all these open loops, mismatched commitments, and guilt constantly fly around in your mind.By writing down your recurring thoughts all the time, nothing is lingering in your psyche. Thus you can dedicate your full attention to the task at hand.In addition, if you have the reflex of capture, you are interruption-proof. Therefore, you can freeze and placehold your work at any moment’s notice. The brain-researcher and professor Theo Compernolle attributes the ability to placehold rapidly as the ultimate way to surf on top of the ways of notifications, pings, and email.<h1 id="a54e">Generate Insights To Enhance Your Creative Work</h1>The worst nightmare of all writers is staring at a blank page.Fortunately, you do not start from scratch because you sa

Options

ve all your ideas and insights. You have already made the groundwork during the hours leading up to the session. You can focus instead on connecting your ideas and main points.This is how I create a new blog post every day. Because I make roughly 10–20 notes a day with spontaneous observations and insights, I already know what to write about. I can then focus on expressing myself, which is much easier.<h1 id="8ac8">How To Non-Stop Capture</h1>Whenever you involuntary experience a thought twice (which will happen very often), do one of the following<ul><li>If it is an idea or negative self-talk, write it down in your note-taking app. Record your inner monologue as you think it.</li><li>If it is something you might want to do now or in the future, add the task to your options list</li><li>If it is something you must do, input the activity in your calendar</li></ul>You do not need to do extra reviews since you update the system in real-time. Moreover, you do not need to set extra time for journaling since you practically speak “journal all the time.”I recommend writing your thoughts down on your phone (and computer if you are beside it). If you need to use a physical notebook, be sure to input the tasks when you come back to your phone.Lastly, there are situations (driving, swimming, talking to people) when you should not non-stop capture. In this case, forget these thoughts and trust that they will come back when you can save them.If you like this article series, you will enjoy the full e-book (a full expansion on how to use the Barbell System in your daily life). Click <a href="https://thetotalliving.gumroad.com/l/the-barbell-system">here</a> to learn more.Originally published on my website The Total Living. You can visit the original article <a href="https://thetotalliving.com/2022/03/non-stop-capture-your-thoughts-to-generate-insights-and-master-negative-feelings-barbell-7/">here</a>.</article></body>

Non-Stop Capture Your Thoughts To Generate Insights And Master Negative Feelings (Barbell #7)

(You can also listen to this article on Youtube, Spotify, Apple Podcasts, and Google Podcasts)

If you have a thought recurring more than three times, an idea worth saving, or tormented by negative self-talk, you have to write it down on your note-taking app, task manager (if it is something you might want to do), or calendar (if it is something you have to do).

The reasons are the following:

Get rid of anxiety, stress, frustration, and hopelessness

Journaling, brain-dumping, brainstorming, cleaning, writing, or simply talking to someone actively listening have all one thing in common: you externalize your thoughts.

The Getting Things Done methodology (the pioneers of capture), modern research, and the productivity literature are clear about the importance of externalizing your thoughts. Commitments only in your head cause unnecessary stress and anxiety since you are constantly beaten up by these thoughts, from when you work to 3 AM when you wake up randomly.

Like most people, you are not even aware of this dampening cloud of mind clutter. The last thing a fish notices is water, after all. Conversely, when you finally start to relieve the cloud (more on that later in this blog post), you immediately gain a sense of relief that you never thought you could have before.

A central theme in Cognitive Behaviour Therapy is to write down your automatic thoughts and respond to them logically. In other words, the more you write down your thoughts, the more you get rid of anxiety, stress, frustration, and hopelessness.

Slide into hyperfocus and flow effortlessly

In my step-by-step guide on effortlessly entering hyperfocus, the central activity is writing your thoughts down.

To experience flow, you have to be in the present moment, free from cognitive load and everything else. It is much harder when all these open loops, mismatched commitments, and guilt constantly fly around in your mind.

By writing down your recurring thoughts all the time, nothing is lingering in your psyche. Thus you can dedicate your full attention to the task at hand.

In addition, if you have the reflex of capture, you are interruption-proof. Therefore, you can freeze and placehold your work at any moment’s notice. The brain-researcher and professor Theo Compernolle attributes the ability to placehold rapidly as the ultimate way to surf on top of the ways of notifications, pings, and email.

Generate Insights To Enhance Your Creative Work

The worst nightmare of all writers is staring at a blank page.

Fortunately, you do not start from scratch because you save all your ideas and insights. You have already made the groundwork during the hours leading up to the session. You can focus instead on connecting your ideas and main points.

This is how I create a new blog post every day. Because I make roughly 10–20 notes a day with spontaneous observations and insights, I already know what to write about. I can then focus on expressing myself, which is much easier.

How To Non-Stop Capture

Whenever you involuntary experience a thought twice (which will happen very often), do one of the following

If it is an idea or negative self-talk, write it down in your note-taking app. Record your inner monologue as you think it.
If it is something you might want to do now or in the future, add the task to your options list
If it is something you must do, input the activity in your calendar

You do not need to do extra reviews since you update the system in real-time. Moreover, you do not need to set extra time for journaling since you practically speak “journal all the time.”

I recommend writing your thoughts down on your phone (and computer if you are beside it). If you need to use a physical notebook, be sure to input the tasks when you come back to your phone.

Lastly, there are situations (driving, swimming, talking to people) when you should not non-stop capture. In this case, forget these thoughts and trust that they will come back when you can save them.

If you like this article series, you will enjoy the full e-book (a full expansion on how to use the Barbell System in your daily life). Click here to learn more.

Originally published on my website The Total Living. You can visit the original article here.