Try Box Breathing: Inhale for 4 counts → hold for 4 → exhale for 4 → hold for 4. Repeat for 1–2 minutes.
It gives your nervous system a reset and clears mental clutter fast.

Take a Tech Timeout
Step away from screens—even just 10 minutes without scrolling, replying, or checking emails helps your brain slow down and recharge.

Brain Dump Before Bed
Grab a notebook and write everything racing through your head—tasks, worries, reminders.
Getting it out of your mind and onto paper can lower anxiety and help you sleep better.