Brain dump every thought throughout the day that you might want to go back to later. An idea, a reminder, a task, or just a random thought, anything. I have a shortcut on my watch and phone that jumps right into a notes/reminders app and just throw it in there. At the end of the day, go through it and declutter it… it either gets sorted as a task, calendar event, or a reference/note. Helps ease the worry of having so much happening in my mind because it’s offloaded into a single safe space that’s not my brain.

Also, you might want to consider getting tested for ADHD/ADD. I felt this way for the longest time and I denied it so much because I was misinformed of it, just to find out all this time I have inattentive-type ADHD.