Five lines in a notebook at night can untangle what an hour of scrolling just knotted up.

Scrolling feels like a break, but it adds more input to a head that was already full. Writing goes the other direction. Putting a few honest lines on paper forces the mess into an order, and most of the time the thing that felt enormous turns out to be two separate problems and one very tired body.

Keep something by your bed and give it four minutes before sleep. What happened, what bothered you, what you will do about it tomorrow. No audience, no need to be good at writing. The sorting is the point, not the sentences.