Write continuously in a journal for 10 minutes.
I call this a mind dump. Tonight or tomorrow morning, don’t hold back ANYTHING. Write anything and everything that comes to mind, whether it be worries, happy things, concerns, achievements, etc…anything that is in the forefront of your mind goes!
I find doing this in the morning a few minutes after I wake up, helps to clear my mind of all the irrational and irrelevant worries I may have accumulated from the day before. Then I meditate for a few minutes. If it helps you at night…do it at night. If it helps you after work…do it after work.