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if you forget something important what do you do

i have ocd of my thoughts where i feel compelled to write down and remember or record all my thoughts and if i lose my train of thought or i lose thoughts, it upsets and torments me, and i try to chase my thoughts and remember them, i was told no one can do that, i'm trying to do the impossible....but its a compulsion i find hard to break.

anyhow what should you do when you lose your train of thought and forget something important? and you can't remember what it was?
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Swear and torture myself thinking about it over and over! 🫣