A related issue is "SONAR is suddenly really noisy." This happens when you have Input Echo turned on for inputs that have something plugged in, but you aren't using them and forgot that Input Echo was on. At least that's what I've heard...I would of course NEVER make a rookie mistake like that

Another trick: Before recording a track, I always turn off the Global record button if it's on to make sure nothing is selected, then select the track on which I actually want to record.