What's keeping
you up?

In the space below, write the thought exactly as it appears in your head. Don't clean it up. Just get it out.

Say this out loud, or silently: "This is a real feeling. I'm allowed to have it. It happened. It matters. And I've written it down — it won't disappear."

Pick a time tomorrow you'll think about this properly. Not now. Tomorrow. Say it: "I'll return to this at [time]." Your brain needs a meeting on the calendar before it can let go.

Now take four slow breaths. With each exhale, imagine the thought moving from your chest to the page. It's stored. You don't have to hold it anymore.

List everything on your mind. Every worry, task, fear, thing you might forget. No order. Just empty your head completely.

From everything above, pick the one thing you'll do first tomorrow. Everything else can wait. It will still be there. Write it here:

Starting at your feet, tense each muscle group for 5 seconds, then release. Feet → calves → thighs → belly → chest → hands → shoulders → face. Breathe slowly while you do it.

Your verbal mind is looping. The cognitive shuffle gives it random, unconnected images to process — which interrupts emotional thought chains without engaging them. It works. Just follow along.

For each word below, close your eyes and vividly imagine it for a few seconds. Not what it means — what it looks like. Texture. Color. Movement. Let the next word appear when you're ready.

Work down your body slowly. For each area, notice what you feel — then label it. When a thought appears, say "that's a thought about work... letting it pass." Return to the body.

Notice 5 things you can physically feel right now. Tap each one as you notice it.

Inhale for 4 counts. Hold for 7. Exhale for 8. Repeat 4 times. The long exhale activates your parasympathetic system — it physically slows your heart rate.