If your thoughts are, like mine, scrambled because of anxiety, adhd or that's just how your brain works, and you're going through a tough time, keep a thought diary. In this diary you're able to coherently work out your thoughts and are able to step to one side to look at it from a more objective point of view, making it so you're less emotional and more rational. The diary is also great for writing a gratitude list, and I think it's great to write down 1 thing that made you happy, or smile or feel less sad each day (you can also purchase the Happiness Journey: A 5 year journal). Having a thought journal has enabled me to understand myself a lot better, whats upsetting me, what I can do about it and how I can do it. And what makes me happy and how to savour those moments when they happen. Disclaimer:it can be upsetting if you have epiphanies but it's because of them that I was able to make an action plan.