Over the course of a day you will have 3 modes.
Morning:
Export your thoughts in freeform writing or art.
Do not consume any media or check messages before this.
Proceed to regulate by walking, cycling, meditating or anything else.
Daytime:
Walk around texting yourself as things arise.
Upload:
Upload the morning and daytime thoughts and pictures to a private website for later review.
The different font and format will result in them being implanted in a different part of your brain, expediting consolidation.
Evening:
Do a longer regulation session focused purely on stabilising your neurochemistry, not on export.
Review the writings of the day before bed.