Problem

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In a corresponece game I have 3 days to move so I have all the time in the world to think and normally I do pretty well. In a live chess game ( time controls 10/5) I seem to forget and go blank with my thought process and start to just move pieces; so my question is how do I fix this? Is there some excises that I can do to improve this problem? Another thing is normally I have pen in paper to write down my thoughts and think them though, is there a way I can think without having to write things down on paper?