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How to stop “night worrying”

Ever notice that our brains love to surface our worries just as we’re falling asleep—or when we wake up to pee?


The result: Instead of enjoying a deep slumber, we start chewing on our anxieties—but without actually solving or effectively processing anything.


But here’s an exercise that can help:


The brain dump.


It’s an easy ritual that can help you mentally let go of your worries by putting them on paper right before bed—and literally set them aside for the night.


I used to like the idea of 'journalling' - but never actually did it. This is the ONE way that it has worked for me! I keep a notebook and pen on my nightstand because that makes it very easy and available.


I never read through what I've previously written, I just pick it up and write a line or paragraph or two each night of anything. Often it's illegible, missing all sorts of 'proper' sentence structure or grammar but that's kinda the whole point. I'm not writing it to be read.


You probably get the idea, but here’s what it might look like.


Simple, right?


I often include a lot of feelings too. You name it, it's there on my page: guilt, questions, stress, worries, reminders, moanings, anger, overwhelm. It's literally all there.


It can work really well, but the biggest challenge: Getting yourself to actually do it.


Call it a 14-day experiment that takes just 2-5 minutes a night. That tiny time investment could save you a whole lot of tossing and turning.


Get the pen and paper by your bed. First step - tick.


Of course, like anything, maybe it’ll work for you—and maybe it won't. But there’s only one way to know for sure ;)


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