How do I get something out of my head?
Tap the + button on any main tab — Home, Today, Routines, or Plan — to open Quick Capture. Pick what kind of thing it is: Today (a one-off for today, dropped into a time block), Task (under an existing routine), Open tab (something you're still figuring out), or Coming up (a heads-up for later). Type the details, save. Quick Capture is how the invisible load stops running in the background; set it down once, and your brain can stop holding it.