Documentation would be a part of it but not really what im talking about. First step would be learning to recognize the thoughts that keep buzzing around in your head, like if are frequently noticing that you keep thinking "I gotta do X, which requires me to do Y, and this is how i should do Y but im not sure about Z and whether or not i do Z or Y first so now im thinking about how i should do Z".
Then those things need to get offloaded to some kind of note system. Just a text file can work, or a doc, or a paper notebook... It's good to write down the things you need to do, but also anything important about how you wanted to do them, or any inter-depencies you might forget about if you "offload" them now. Any thoughts you are 100% confident you can regenerate trivially dont get written down.
Once you have them stored, you need to mentally recognize that you no longer need to think about those things. It's kind of vague but thats the best i got. Then all the space it was taking up is free, and you're free to focus in on something more specific.
Then those things need to get offloaded to some kind of note system. Just a text file can work, or a doc, or a paper notebook... It's good to write down the things you need to do, but also anything important about how you wanted to do them, or any inter-depencies you might forget about if you "offload" them now. Any thoughts you are 100% confident you can regenerate trivially dont get written down.
Once you have them stored, you need to mentally recognize that you no longer need to think about those things. It's kind of vague but thats the best i got. Then all the space it was taking up is free, and you're free to focus in on something more specific.