Troubles using the model the correct way

Hi There- I am finding that I am having troubles using the model in the correct way or keep forgetting to use it in general. When I feel like I need to use the model I am doing it in my head instead of sitting down and writing it out. From what I have learned, I need to be sitting down and writing it out. I have a little brain dump journal(which I have been struggling to use as well) sitting out at all times to remind myself to be using it.
I also find when I am at a point where I need to use the model, I am having a hard time stopping what I am doing to do the model on paper. I know I need to get this down to really be successful at being a better me, but I keep standing in my own way!