Thought Download confusion

Hi I am new here. I also start coach training next week. I have been using the model and self-coaching for almost 2 years. As I was watching a few of the orientation and training videos, I had a new idea. Help me know if this is correct.

1. What I have been doing for the past 2 years: When doing a thought download, I write down whatever I am thinking and feeling about my circumstance, thought or feeling. Like recording the story or paragraph on paper.
2. What I heard in the trainings today: When doing a thought download, write down what your brain is offering you. Observe your brain and thoughts from the outside (like self-coaching) and record those thoughts.

As I type this out, I’m thinking the first option is the thought download we are encouraged to do and the second option is what we do when we move into doing a model and coaching ourselves?

I hope this makes sense!