I have a curious question. How to get started? When I am working, I cannot take notes. If I take notes, I won't be working and I will be derailed from my work.

I have a curious question. How to get started? When I am working, I cannot take notes. If I take notes, I won't be working and I will be derailed from my work. When I am out of work, I forget the details of what I did because I lose the flow of it. So it's a very confounding situation. I am in a ever growing battle between write or work. Can you advice on how to express what we learnt? I will be very appreciative of it. Thank you so much!