My brain doesn’t stop circling after 9pm. Random stuff from the day gets replayed until I give up and just lie there.
6 weeks ago I started giving myself a 10-minute window after dinner. I write down whatever’s bugging me, no editing. When the 10 minutes are up, I close the notebook even if the thought isn’t finished.
First 2 weeks it barely worked, the same thought just came back around 11pm anyway. Around week four it started sticking, most nights not all.
The worry isn’t gone. It just has a spot now instead of running around all day. Weeks when freelance work gets slammed, the 10 minutes get skipped, and those nights are rougher.
Half my stuff’s in boxes for the move right now too, which hasn’t helped. But the notebook is one piece that’s holding.