Brain Dump

Brain Dump is a simple way to give your mind some breathing room before bed. About 15 minutes before you turn in, grab a notebook and jot down anything on your mind, your to-do list, ideas, worries, or random thoughts vying for attention. Think of it as offloading your mental inbox so your brain doesn’t have to process it all while you sleep. By putting these thoughts on paper, you reassure yourself that nothing will be forgotten and can re-visit them at a later time, allowing your mind to relax before bed. This small habit can be especially helpful if your thoughts tend to race at night, making it easier to break the anxiety-sleep cycle and drift into restful sleep.

Here are some categories to get you started!

To-Do Tasks – errands, work items, chores, or personal goals you need to remember
Reminders – calls to make, appointments, deadlines, or things to follow up on
Worries/Concerns – anything causing stress or uncertainty
Ideas & Inspiration – creative projects, solutions, or random flashes of insight
Gratitude & Wins – things that went well today or moments you appreciated
Events & Plans – upcoming activities, trips, or social commitments
Random Thoughts – anything else on your mind, no matter how small or unrelated
Emotions Check-In – how you’re feeling right now and why
Questions – anything you want to explore or figure out later

15 min of journaling can make a huge impact on your sleep quality. Try this for a week and check back in with your progress.

JOURNAL PROMPT

Take 15 min before bed to brain dump.