How to observe your thoughts better?

@Aarooner11 that is a very good question. Mindfulness is tools to do just that.

Your asking to observe your thoughts is a good goal. Do not try to control your thoughts.Some people try and that is not possible.

What I find works to both observe the thoughts and not get hijacked by them is to refocus on the senses or breathing. This video describes how to follow your breath not your thoughts. You can also focus on the senses if breathing is not a good point of focus.
https://youtu.be/l7unHt9uACQ

Journaling!