You usually write down what you are going to do during the day, all the tasks you have, what to do, or go on the fly or whatever comes up, what do you think works best?
One of the ADHD practices that my old therapist made was just that: Write everything you need to do down so you don't forget it. It's so easy to be distracted by things when the mind starts racing, so that actually worked wonders for me.
