Ten minutes in the morning and ten minutes in the evening. This is a sanity prescription. 10 minutes talking to yourself, journaling your thoughts, praying or pondering before you get on with the busyness of your day.
Works well in your marriage too. 10 minutes of face-to-face conversation at (say) 7 am and 10 pm. In the morning, sharing your emotional geography as you anticipate your day. And in the evening, catching up your partner on your thoughts and experiences for the hours in between. Researchers tell us that “great couples” have at least 20 minutes of conversational intimacy every day. And in a month, you have enjoyed 4200 minutes (7 hours) of intimacy. More than many couples have in 5 years.
By the way, doing 20/20 is usually way too much. Keep it brief and important.
Here is what you can do in your 10/10. Try an ancient Ignatian discernment practice: consolations and desolations. If you want to dump the Catholic part, call it roses and thorns. Either way, look at the events that are opportunities (consolations) for growth and wisdom and those interruptions (desolations) that make your worry and ruminate.
This is sanity. It is about thinking rather than ruminating; planning rather than obsessing; creating intimacy rather than avoiding and hiding.