I have this problem when I'm sleeping alone or when my mind is unsettled. Neither is that common, as I don't hit the bed till I'm very tired. When it happens, I usually listen to my audiobooks (fiction) to fall asleep. If that is too stimulating, I turn to this google podcast called "Boring books for bedtime". It's quite effective.
The important question is not "what should I work on?" or "how should I decide and prioritise?", it is something more like "I have thought processes, they model imaginary futures and guide me away from predicted harm. Why do I have an imaginary future of not being enough of an expert and feel suffering in the present? Where did that thought come from and what is it doing for me, and do I want to keep it?".
You can go with the desire for expertise part, "why do I need to be an expert in many things?" - whose respect are you trying to earn? Whose criticism are you trying to avoid? Who are you trying to avoid being like? What emotional disaster is that trying to protect you from? Or the other side, "what is so bad if I am not an expert in many things on my deathbed?", what's imagined social or emotional harm is that warning me of?
[1] https://feelinggood.com/list-of-feeling-good-podcasts/