Thought download

Hello! A question about this month’s work:

I’m struggling to do my thought download. When I sit down to complete the form, all I’m thinking about is this assignment. None of the thoughts that have been swirling around in my head are there when I do this exercise. Am I supposed to reach back and put down some of the thoughts I’ve had throughout the day? There are a lot… Or do I try and focus on something I’m worrying about and see what thoughts come up then?