What to do with thought-download?

I write down thoughts. I have so many; I can just keep writing and writing until my hand hurts.

I know Brooke says you can pick any thought to do the Model with, but my thought about this is that I should pick the most repetitive one until I replace it by a better, more supporting thought.

Do I really need to write ALL my thoughts every day? ( in that 10 mins)

How can I get the most out of thought download?

Thank you