Set your time alone – no phone calls, no messages, no books/articles reading, no Emails. In short, no distractions/no interruptions.
Think of short term – you are not writing a journal, or a book. Write not more than 20 minutes daily, for three days.
Your topic should be something bothering you, which you cannot talk openly to others.
Yes, but if your thought or write-up leads to further reccomendation, do include it.
However, if you are stuck at one point, do change the topic.
After all, you want to express something which you cannot talk or share with others at this juncture.

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Suresh Shah, Pathfinders Enterprise
www.my pathways.net

My above thoughts are inspired by excellent writes of Elizabeth Bernstein and Dr Joshua Smyth