I’m going to keep this simple, because you’re already overwhelmed.

Step 1:

Get a piece of paper and a pen or pencil.

Step 2:

Write down everything in your head. Format doesn’t matter, although most people do a list. Write down what’s on your mind, what you need to do, what you feel, what you want. Just let it out.

Step 3:

You can stop here for now. Congratulate yourself for taking the first step and get to bed early tonight.

OR…

Look at your list. If you have highlighters, they can be helpful, but use whatever works for you. Mark all of the things on the list that need your attention.

Step 4:

Sort these items by urgency. It might help at this point to add due dates. If you are stumped, you can go with the classic urgent/important, urgent/not important, not urgent/important, and not urgent/not important.

Step 5:

Get out your planner (be it digital or paper, you need some sort of calendar, if not, open the calendar that is already on your phone and start one). Schedule ONLY the most urgent and important items on the list.

And that is all. Get in the habit of attempting to do this daily and you will reduce your overwhelm significantly, and maybe even find time to get to some of those important but not urgent tasks.