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On the topic of notes: are there any standard formats you prefer: I've been guilty in the past of ending up with a chaotic endless MD and I'd like a bit more process

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Not the OP, but I've ended up on a good note taking pattern that works for me. I create a new folder each week with the week number of my time of employment as the name. Then, all notes for that week get put in that folder. I don't know why, but this works for me. I think knowing there's a place for them that I know I can find them later lowers the activation energy I need to take notes. Also, I put the top-level folder in my `CDPATH`.

It's not a process, but I found this gives some structure to the chaos.

I recommend Logseq if you're taking notes on a computer. Takes a moment to wrap your head around an outliner if you haven't used one, but after a short while notes will fly from your fingertips.

Being able to quickly jot things down and later revisit and expand them is crucial. Logseq also gives you a fresh journal for each day, and you can make and reference your own topic-specific pages as well.

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