How do I practice capture resistance?

The most direct way to practice capture resistance is through a focused exercise: Set a 24-hour capture watch. For one day, notice every moment you have a thought worth capturing and don't capture it. Don't try to fix the behavior — just observe. At the end of the day, write down as many skipped captures as you can remember. For each one, answer: 'What would have become true if I had written this down?' Look for the pattern. The thoughts you resist externalizing are almost always in the same category — the one that matters most right now.

Common pitfall: Treating all capture failures as simple forgetfulness. If you explain every skipped capture as 'I didn't have my notebook' or 'I was too busy,' you'll never see the pattern. The diagnostic version: forgetfulness is random across topics. Resistance clusters around specific themes. If you keep forgetting to capture thoughts about the same subject, that's not memory failure — that's avoidance wearing a memory costume.

This practice connects to Phase 3 (Capture Systems) — building it as a repeatable habit compounds over time.