It’s Sunday evening. Your mind has already gone to work.

But you’re rehearsing it between bites. One email leads to another imagined problem, until the whole week is sitting at the table.

What actually needs your attention tonight?

Perhaps you need a document, a question, or the time of the call.

Write that one thing down. You don’t need to rehearse every possible response to it.

NHS guidance suggests choosing a solvable problem and specifying what you will do and when.

“Open the notes at nine” is a step. “Be ready for everything” is not.

You might decide to find the document, write the question, and close the laptop.

Choose the boundary before another concern volunteers itself.

A meal you can taste. A show you chose. A conversation that isn’t about next week.

Your mind may wander forward again. You can return without scolding it.

Let the note hold your next step until then.

You’re allowed to be here for the part of Sunday that is still yours.