For the thoughts that queue up at 3am. Tick what's rattling around, add your own, and this will sort each one into Do Now, Schedule, or Let Go — with a kind word for each. Nothing is saved.
Each worry is bucketed by the classic 3am test: can you act on it in the next two minutes (do now), can you give it a date and time (schedule), or is it not yours, not real yet, or not useful right now (let go). This is a thinking aid, not a therapist — if a worry is about your safety or health, please reach out to someone who can actually help.