One of the best techniques for helping to “turn your mind off” is keeping we like to call a “Worry Journal.” Use this tool to identify the problems that keep you up and begin to set these worries aside so you can sleep.

In Case of Emergency, Bust out a Pencil

Worry Journals are used to help reduce anxiety and stress about all types of concerns. Whether you’re losing sleep over finances, relationships, or your “to do” list, simply writing it all down can give you a more focused picture of the task at hand. And this clarity can actually make it all feel much less overwhelming!

A Worry Journal can also be useful if you find yourself trying to memorize a list of things you have to deal with or if you wake up with thoughts rushing through your head.

How Writing Helps You Relax

Instead of endlessly repeating that list in your head, turn on a dim light and write down your thoughts. Your goal is to relax your way into sleep – and that's where a Worry Journal can help.

A Worry Journal has 3 main parts:

1. things you need to remember
2. things you have to do
   
3. things you are worried about.

For each part, try writing down the thing you are worried about and then including a solution or a time that you will deal with that particular problem. Noting a time the next day that you’ll deal with the problem can be a good solution when its getting close to bed time.

Here’s an example:
                                                    

A Worry Journal takes some time to master, so don’t try to do it perfectly. (In other words, don’t let your Worry Journaling become a worry in itself!) Also, try not to spend 2 hours filling it out. The process, once you get used to it, should only take about 15 minutes. And some nights, you might not fill out all three sections. Every night might be a little different, but the overall goal is to help you stress less.

Download a Worry Journal Now