I'm doing this same process and its not easy. The other day I was folding laundry and looked up and I was hit with a hallucination of my ex husband. I've folded laundry 1000s of times without incident. I read somewhere (sorry I can't remember exactly) that keeping a journal doesn't mean just a pen and paper. I started keeping a trigger journal by texting myself regularly throughout the day. After I recovered from the laundry incident, I looked through my texts to myself and found 2 possible triggers from hours earlier. It works for me better than a pen and paper. The only time I can't find 30 seconds to send myself a quick text is when I'm driving. But I couldn't use a pen and paper then either.
I hope you find something that works for you to track triggers. **hugs**