In today’s world, there’s so much constantly going on. We’re constantly multitasking away, getting a million different things done in a minimal amount of time. This has created such a fast paced society that more and more people are being diagnosed with anxiety disorders. More anxiety means less sleep. Less sleep means the worse off you will be in the morning and day ahead.
It doesn’t have to be this way, though. I keep a notepad and pen next to my bed every night. Just before I lay down to meditate and ease into sleep, I mind dump. I write down everything that’s going on in that crazy brain of mine. From my crushes, to work concerns, to what I think I want to wear the next day it all goes out of my brain, down through my arm, out of my fingertips into the pen and onto paper. Here’s why you should too:
1. Getting things out of your brain and onto paper releases space in your brain. Knowing that your worries are all in a specific, safe, space helps keep your mind at ease. There’s no need to keep worrying about those issues because you can’t forget them, leaving you time to be present and ease into sleep.
2. It helps you plan. Once you dump everything, create a simple outline of when everything is going to get done. Make sure you write down everything that’s worrying you about each specific topic: deadlines, problems, concerns etc. That way, it’s out of your brain and into your schedule. There’s a defined time for you to worry and think about each topic,
3. Prioritize, prioritize, prioritize. Seeing everything out on paper will help you see what’s really important and what you were just making out to be a bigger deal in your mind. The mind can do funny things, if we keep thinking about one specific topic or keep going back to it, it seems much bigger than it actually is. Seeing it written down lets your mind ease up and rationalize. What you thought might take a few hours may only take you 15 minutes in reality. Worrying about the same thing over and over again gives it power, but seeing it written down gives you back the power.
4. Give yourself space to breathe. It’s so hard to just be present, but with all of your worries and concerns out, it gets easier. When it’s all on paper you don’t have to worry any more and the only thing left to think about is the present moment.
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I write myself notes all day. While it doesn't prevent the mind-racing at bedtime, at least there are fewer things to think about!