All practices
Mindfulness & meditation
Evening brain dump
Writing tomorrow's open loops down before bed, so your mind is not the only place they live. Two minutes, on paper.
About 5 minutes
Nightly during busy periods
How to do it
- 1Twenty to sixty minutes before bed, write everything still on your mind.
- 2Turn each item into either a next action or a note that it can wait.
- 3Close the notebook and leave it out of the bedroom.
What the evidence says
Small studies on writing a to-do list before bed suggest people fall asleep somewhat faster. Low cost either way.
Others in this area
Practices are listed for general information only. Nothing here is medical advice, a diagnosis, or a treatment for any condition, and results are not promised. If something hurts, worsens, or worries you — or if you are pregnant, breastfeeding, managing a health condition or taking prescribed medication — speak to a doctor, pharmacist or qualified practitioner first.