Keep a Worry Notebook by Your Bed
Thirty-two easy ways to keep a worry notebook by your bed, so night-time thoughts have somewhere to go.
Put the thought on paper. Then put your head on the pillow.
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.
Put the thought on paper
A notebook by your bed catches late-night thoughts so your mind can stop guarding them. The act of writing says “this is safe, I’ll deal with it tomorrow”.
Put a notebook and pen on your bedside table tonight.
Choose a plain notebook
A simple pad beats a phone, which brings light and distraction.
Pick one.
Add a small light
A dim lamp or pen light avoids waking fully.
Keep it by the bed.
Write in the dark if needed
Messy writing is fine.
Don’t worry about neatness.
Write a few words only
Keywords are enough.
Use one line.
Write the worry
“Call the doctor.”
Write it.
Write the idea
Ideas also love midnight.
Jot it.
Write the task
“Pay the bill.”
Jot it.
Write the feeling
“Anxious about Friday.”
Name it.
Write "tomorrow"
Add the word to signal postponement.
Mark it.
Close the notebook
Sound of closing helps.
Close it.
Turn over and breathe
Return to slow breathing.
Breathe.
Review in the morning
Spend five minutes with coffee.
Read it.
Pick one action
From the notes choose one step.
Choose.
Cross things off
Tick when done.
Tick.
Notice what faded
Many night worries look small in daylight.
Note it.
Don't turn on screens
Light wakes the brain.
Stay offline.
Prepare before bed
Write tomorrow’s top three before lights out.
List them.
Do a brain dump earlier
Ten minutes in the evening can lighten the night.
Try it.
Keep the pad in the bathroom too
Thoughts come anywhere.
Place another.
Scene: waking at 3 a.m.
Write one line, close, breathe.
Do it.
Scene: can't fall asleep
Write what’s circling, then relax.
Dump.
Scene: after a bad day
Write three lines then a good thing.
Add gratitude.
Scene: before a big day
Write what you need to remember.
List.
Scene: when sick
Write symptoms and questions.
Note them.
Scene: when grieving
Write a few sentences to the person.
Write gently.
Scene: when excited
Write ideas, then rest.
Capture.
Scene: when lonely
Write who to contact tomorrow.
Name one.
Scene: when angry
Write unsent words.
Release.
Scene: when regretful
Write a lesson.
Note it.
Use a theme
Date each entry.
Add dates.
Use symbols
Star actions.
Mark with stars.
Use a rule
Never rewrite at night.
Keep it short.
Use a routine
Same time, same place.
Keep consistent.
Combine with reading
Read a few pages after writing.
Choose a calm book.
Combine with stretching
Gentle stretches help.
Stretch.
Be patient
It takes about a week.
Keep going.
Seek help
Persistent sleeplessness needs care.
See a doctor.
Celebrate
Each calm night is a win.
Record.
Close with trust
Say, “The notebook is holding it.”
Write it.
Easy things to say
When you are stuck, pick one of these. They work in many everyday situations.
“I will write this down.”
“I will look at it tomorrow.”
“Let me breathe slowly now.”
“The notebook will hold it for me.”
“I can sleep now.”
“I feel safe and calm.”
Your first week
One small action a day. Each day is only a little bigger than the last.
Choose a notebook
Place it by the bed
Keep a pen with it
Write one line
Close it
Breathe slowly
Check it in the morning
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.
More lessons in “Stopping Overthinking”
Keep going. Small steps every day make a big change.
← Previous: Make a Small Plan, Then Let GoNext: Zoom Out: Will This Matter in a Year? →
- 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
