Logistical question for this month part two

So with the thought download, are we supposed to be intentional or just let all thoughts out? I have been just writing free form, is this just to see what we are thinking?
Next with our intentional thoughts, do u write them and keep them somewhere?

I find I just write them and then write a similar unintentional thought the next day.

I like thw intentional thoughts but not really rembering to think them intentionally.

Second part

Suggestions on getting back on track after thankgiving day joy eating yesterday on thanksgiving?

Thanks with the help