— On the paper, write down everything that is going through your mind. These are long-term goals, short-term goals, innate desires, things you should have said or done at a particular time, things you want to do or have to do such as shopping lists and appointments. Write down everything, no matter how trivial it seems. Write them down until you can write no more.

When you write down everything, you remove the mental clog. You see at one glance all that you have on your mind to deal with and what you have been subconsciously thinking about.

With that done, you free up your mind to work on your current task without having distracting thoughts. You tell your brain not to worry about it and you will be going back to it later.

Make it a habit to take some time out every day to relax and let go of everything. Set aside some time to do nothing each day. That way, you can improve the ability to focus on things and ultimately to remember.