Every Monday at 8:30 I take a notebook and walk to the same café. I order the same thing. I write down three things, in order: What I'm dreading this week. What's true about it that I haven't admitted to myself. What I can do today, before lunch, that would make Thursday easier.
That's it. Nine minutes. I close the notebook. I walk back. By the time I open my laptop the loud thing is named, the honest thing is on the page, and there's a small concrete action waiting at the top of my day.
I've recommended this to maybe 40 clients. Every single one who actually does it for three weeks tells me their Mondays are noticeably calmer. The two who tried it and stopped both had the same reason — they didn't like what they wrote down on step two.