The practice is simply this: pause to consider what you’d like to focus on.~ Leo Babauta from, https://zenhabits.net/everchange/
I’m great at focusing, but am weaker at intentionally choosing what I’m focusing on. I’ve no idea when I realized I was weaker at the latter point. While it’s clear I have a lot of habits and behaviors which work well to help me deal with the weakness, I cannot recall if those developed simply by trial and error.
One habit which works well to avoid disaster is dump it out of my brain into an outline. An emergency spillway prevents complete failure of a dam, but if water ever goes over the emergency spillway, something is terribly wrong. That’s me and brain-dump outlining. I flip my 40-minute sand timer and start a fresh outline, saving it to my computer desktop. (Aside: There is never anything on my computer desktop.) As I’m outlining, panic often nips at my heels. Eventually, I get most everything down. I find long strings of knock-down-doable domino tasks. And I usually find at least one Big Question buried in there.
And then I close the document. It’s cathartic. It’s as if, having written it down, it’s in some sense done.