We’ve all been there—lying in bed, staring at the ceiling while our minds go into overdrive, cycling through every worry imaginable. It’s no wonder sleep feels rough!
Here’s a simple practice that can help you manage your worries before bedtime:
Constructive Worrying (Get the full, free worksheet below)
Here’s how it works:
Grab a piece of paper (or open a Word or Google document if handwriting feels like too much)
Set a timer for 15 minutes and start writing down every single worry your brain can think of. Big or small, logical or outlandish—just let it all out. This is a no-filter zone!
The goal here isn’t to solve the problems; it’s to give your brain permission to unload them somewhere else instead of saving them for bedtime.
Why does this work?
When we face problems, our natural instinct is to problem-solve, but sometimes we pick the worst possible time—like when we’re trying to fall asleep! By giving yourself dedicated time earlier in the evening (at least two hours before bed) to do this exercise, you’re allowing your brain to offload those worries in a structured way.
Especially putting them on paper gets them out of your head and onto somewhere else. Sometimes even this simple act of writing worries down can help to change your perspective on the problem. This can free up mental space when it's finally time to sleep.
The beauty of this practice is that you’re not ignoring your concerns—you’re just shifting how you process them. That way, when your head hits the pillow, your mind is already in a calmer place.
Give it a try tonight and see if it helps you rest easier!
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