Sleep & stress5 min
A Night Notebook to Empty the Mind
Five minutes writing tomorrow's tasks and worries into a notebook before bed so they are on paper. A mind habit, not a sleep treatment.
Put the worry on paper, not on the pillow
Lying awake going over tomorrow's tasks is a common reason people cannot fall asleep. Writing the list and the worries in a notebook before bed moves them from your head to the page, and some people find they settle sooner. It is a simple mind habit and not a treatment for anxiety or insomnia.
Use a paper notebook and a pen, not your phone, and keep the lamp low. Write for five minutes, then close the book and leave it outside the bed. If worry or low mood continues for weeks, talk to a doctor or counsellor.
Ingredients
- A small notebook and a pen
- A low bedside lamp
- A glass of water
How to prepare
- Keep the notebook and pen at the bedside.
- Dim the lamp.
How to use
- Write down tomorrow's tasks and any worries for five minutes, then close the notebook.
- Switch off the lamp and settle.
Helpful habits
- Write down one small next step for each worry.
- Keep the notebook away from your phone.
Precautions
- Persistent worry, low mood or sleeplessness for weeks needs a doctor or counsellor.
- Use paper rather than a screen.
- A mind habit, not a treatment for anxiety or insomnia.
Frequently asked questions
Does writing really help?
- Some people find it settles the mind, though it works differently for everyone.
What should I write?
- Tomorrow's list, and the worry with one next step.
Can I do it on my phone?
- Paper is better, since screens keep you awake.
