What's the best way people keep track of their thoughts and obligations? A steno pad.
The main thing is to keep the obligations in one place, wherever that place is. You get in trouble if you have an app, an electronic notepad, a steno pad, a teeny tiny notebook, and a journal.
But thoughts! Thoughts - that's something else. Keep your thoughts somewhere safe so you can find them later.
I don't know about you millenials, but writing things out tends to lighten that psychic weight for many people.