I think the best advice is that it’s okay to take it easy—if you feel overwhelmed by studying, stop adding new concepts for a few days (or even weeks). Keep up your study routine and when you feel motivated again, you can start adding new words and so on.
Don’t get caught up in the performative spirale and think, “Since I said I’d learn x new words a day, x grammar points a day, I have to stick to it no matter what!!” You need to go at your own pace and listen to your body when it needs to slow down!!
waiting a week tells you which words really need attention instead of turning every unknown into an Anki card.