Write It Down and Close the Book
Thirty-two easy ways to write it down and close the book, so your head can finally rest.
Paper holds worries for you. Close the book and let go.
40 tips that really help
These ideas come from Chatter (Ethan Kross), Don’t Believe Everything You Think (Joseph Nguyen), The Untethered Soul (Michael Singer), and everyday practice. Pick one tip and try it today.
Paper holds worries for you
Writing a worry down moves it from your head to a page. Studies on expressive writing, such as those by James Pennebaker, suggest putting thoughts into words can reduce their emotional weight, and closing the book is a sign to your mind that you have dealt with it for now.
Write the worry in one or two sentences, then close the book.
Write fast
Don’t edit or worry about spelling.
Write for five minutes.
Write everything
Include fears, guesses and “what ifs”.
Dump it all.
Write in plain words
Use simple sentences.
Be clear.
Write the worst case
Seeing it on paper often shrinks it.
Write it out.
Write the best case
Balance your view.
Write it.
Write the likely case
Usually ordinary.
Write it.
Write what you know
Facts only.
List facts.
Write what you don't know
Acknowledge uncertainty.
List unknowns.
Write one next step
Make it tiny.
Write it.
Write a date
When will you act or review?
Add it.
Close the book
A physical act of closing helps.
Close it.
Put it away
Place it in a drawer or bag.
Put it away.
Say "That's handled for now"
Mark the end.
Say it.
Don't reread at once
Wait until the review time.
Resist.
Review later
Read it again at your worry window or next morning.
Set a time.
Notice what changed
Often the worry feels smaller.
Compare.
Burn or tear if you like
A symbolic release works for some.
Do it safely.
Keep a worry notebook
Use one notebook for all worries.
Buy one.
Date every entry
You’ll see how many faded.
Add dates.
Scene: before bed
Write top three worries and tomorrow’s step.
Do it tonight.
Scene: after bad news
Write facts and feelings separately.
Two columns.
Scene: before a decision
Write options and values.
List them.
Scene: at work
Write a quick note and return to tasks.
Jot.
Scene: in a relationship
Write what you want to say.
Draft kindly.
Scene: with money
Write numbers plainly.
List them.
Scene: with health
Write symptoms and questions for the doctor.
Prepare.
Scene: with family
Write what you need.
List it.
Scene: with the future
Write hopes too.
Add a hope.
Scene: with regret
Write a letter to the past; don’t send.
Write it.
Scene: with anger
Write an unsent letter.
Release it.
Use a pen
Handwriting slows the mind.
Try it.
Use your phone if needed
Notes apps are fine.
Use one.
Use a timer
Five to ten minutes.
Set it.
Use prompts
“What am I afraid of? What can I do?”
Answer both.
Be private
Keep it safe.
Store it.
Be kind
No self-attack.
Use gentle words.
Seek help
Heavy worry deserves support.
Reach out.
Celebrate
Finishing a page is an act of care.
Mark it.
Close with release
Say, “The page can hold it.”
Write it.
Easy things to say
When you are stuck, pick one of these. They work in many everyday situations.
“Let me write this down.”
“I will put everything on paper.”
“I will close the book now.”
“It is safe on the page.”
“My mind can rest now.”
“It is done for today.”
Your first week
One small action a day. Each day is only a little bigger than the last.
Grab a notebook
Write freely
Write for ten minutes
Mark the actions
Close the book
Walk away
Open it tomorrow
Further reading
- Chatter (Ethan Kross)
- Don’t Believe Everything You Think (Joseph Nguyen)
- The Untethered Soul (Michael Singer)
The tips above are written in our own words and are general guidance. The books are suggestions for further reading.
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Start freeThese lessons share general learning and everyday ideas. They are not medical or mental health advice. If you feel very anxious, low or unwell, please talk to a doctor or a qualified professional.
More lessons in “Stopping Overthinking”
Keep going. Small steps every day make a big change.
← Previous: The Five-Minute Worry WindowNext: Sort Worries: Can I Act on This? →
- What Overthinking Really Is
- Problem Solving or Spinning? The Test
- Know Your Personal Triggers
- The Late-Night Thinking Trap
- Why Your Brain Replays Bad Moments
- The Cost of Too Much Thinking
- Notice the Body Signs of a Spiral
- Name Your Inner Critic
- Ask "Is It True?"
- Spot the Thinking Traps
- Talk to Yourself Like a Friend
- Use Your Own Name in Self-Talk
- Write a Kinder Version of the Thought
- Stop Mind-Reading What Others Think
- Name Five Things You Can See
- Cold Water on Your Face
- Say "Stop" and Change the Channel
- The Long-Exhale Breath
- Stand Up and Move
- Count Back From One Hundred by Sevens
- Listen to One Song
- The Five-Minute Worry Window
- Write It Down and Close the Book
- Sort Worries: Can I Act on This?
- Make a Small Plan, Then Let Go
- Keep a Worry Notebook by Your Bed
- Zoom Out: Will This Matter in a Year?
- Share a Worry With a Friend
- Stop Replaying Embarrassing Moments
- Forgive Your Past Self
- Stop Rehearsing Arguments
- Decide Faster on Small Things
- Done Beats Perfect
- Make Peace With Not Knowing
- Ten Minutes of Quiet Each Day
- Move Your Body, Quiet Your Mind
- Protect Your Sleep
- Limit News and Scrolling
- Spend Time in Nature
- Be Here Now: Simple Mindfulness
