Thought download question

I have been struggling to do thought downloads. I understand that they can be done on a topic or just recording everything in my brain. I keep finding that I just write a bunch of thoughts that I then feel totally disconnected from. Like, it’s not that I’m the watcher; I just feel like they’re fleeting and then gone. Is there a concrete suggestion of a way I can approach these? I love the idea but feel like I’m totally disconnected from my TD.