I've found journaling on paper to be one of the best morning rituals for calming anxiety. It really is amazing how just writing a few sentences creates a sense of awareness of what's going on in your head. I also tried bullet journaling as my 'system', but quickly abandoned it. It is great if you're not a compulsive to-do list maker, but if you follow a GTD-like system where you frequently capture, it becomes onerous…
Interesting. I wonder how useful journaling would be to help combat insomnia. I will give it a go next time I am lying in bed at 2am with my head buzzing..
Now I don't mean sitting cross legged while chanting "ahhhh" or anything like that, just give your brain an hour or so daily to start but you can probably drop to less after a while (I do it every 2-3 days now).
My best guess it's like freeing up some CPU time for garbage collection. With having podcasts, videos, films, computering, etc going almost every waking hour the brain never really gets a chance to filter through all of this stuff so attempts to do so the only quiet moment it gets - right when you're trying to fall asleep.
YMMV, Works For Me(tm), etc. Good luck!