Self improving day 3&4

First, sorry for not posting for day 3, but I did the things that I had planned. However, I haven't done any exercise. I have an exam and it's the last day for assignment submission. I didn't have much time, and it was on day 3 that I realized I have much more time to do my studies. A little motivation has also come to me.

Day 4 It started around 3 AM because I had to revise for the exam. From 9 to 11, I had an exam, then went to the library and came back around 2. After that, I used my phone and watched videos, still feeling bad about that. Today, I finally started going for exercise. I feel good today.

Thank you for listening. Sorry for any language mistakes. See you tomorrow.

If someone can help, I have issues coping with my studies. I get lost in thought about other things when I'm studying, and I've also started having trouble sleeping. I go to bed at 10:30 PM, but I don't fall asleep until around 12 or 1 AM. My mind doesn't stop; I can't control it. Please give me some advice.