I get that systems like Getting Things Done can be overwhelming, but one very simple trick you can implement today is creating a list or note to collect your ideas. I have been using this for years and it is a lifesaver to declutter your brain. You can use a fancy to-do app, a simple notes, or a piece of paper. Write down tasks and ideas that come to mind. 1) Revisit the list once a day so you don't forget the pending tasks. 2) Revisit ideas to refine them. An idea only gets better over time.
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