Write the chaos down. Thoughts get a lot smaller once they’re on paper.

Thoughts loop because your head keeps all of them moving at once and none of them ever finish. On paper they have to line up and take a shape, and most turn out smaller than they sounded, or the same worry wearing three different costumes. A page also shows you which one is the actual problem.

Take ten minutes tonight with a notebook or your notes app and write it out without editing. No structure, no full sentences required. Read it back once and circle the one thing you could do something about tomorrow. The rest now has somewhere to wait besides your head.