Write it out
Write the three things your head keeps going back to. One line each, no explaining. Then one sentence: the next thing you'll actually do about any of them.
Nobody reads this. Bad spelling and bad language are fine.
Why this works
Your brain keeps unfinished things active so you won't forget them. A written line with a next step counts as handled for now, and the loop loosens. Evidence: decent The evidence is one small sleep-lab study and a set of planning experiments, so don't expect magic. Expect a bit more room in your head.