The mental technique of cognitive shuffling helps you distract your brain and relax at the same time.
Here’s how to do it.
Your Low-Stress Guide to Leveling-Up Your Bedtime Routine
Are You Burnt Out or Depressed?
You could be thinking about something totally awesome that has your mind excitedly racing.
But not so conducive to sleep.
Perhaps its something youre stressing out about, like work, family, moneyyou name it.
emergency medicine physician known as “Dr. Joe” on TikTok and Instagram.
Or, you could be getting meta with it, and thinking about the fact that youre not sleeping.
In all of these cases, you need a mentalCher inMoonstrucktelling your brain to Snap out of it!
So if youre struggling to sleep, might we suggest a meditative method called cognitive shuffling?
Experts in This Article
emergency medicine physician known as Dr. Joe on TikTok and Instagram.
Its rooted in psychology, and you might be surprised how well it works.
What is cognitive shuffling?
Frommeditationtodeep breathing, there are plenty of ways to do this.
But distraction can be effective when simply trying to empty your mind isnt cutting it.
Its basically a simplebut powerfulmind game.
emergency medicine physician known as “Dr. Joe” on TikTok and Instagram.
Heres what Beaudoin recommends instead.
How to try the cognitive shuffle
Think of any random, non-emotional word, advises Dr. Whittington.
For example, if you think of tree, start listing T words.
Once youve exhausted that supply, move onto the next letter, R, and start listing R words.
If you come to the end of the word, pick a new word, and start again.
As youre listing words, you might visualize whatever you associate the word with.
you’re able to also practice SDI without the word component.
Visualize anythinga person, a place, an action, a scene, or an object!
Imagine the details: what does it look and feel like?
What other senses are associated with it?
Once youve mentally drawn the details, move on to the next random (and unrelated) thing.
Whats most important is to keep your mind switching from one thing to another.
Dont linger too long on any one image.
With that shuffling, intrusive thoughts could have a harder time dominating your mind.
Why does cognitive shuffling work?
That can help you drift off.
But while the thoughts themselves are neutral, there is a significant mental challenge involved in the exercise.
That mental effort is why it works.
Thoughts that promote sleep might be relaxing.
But they can also be boring.
You know whats not boring?
Intrusive thoughts that keep your mind churning when youd rather be sleeping!
Thoughts that are conducive to sleep put you in a somnolent state, a sleepy state of mind.
Beaudoin called this super-somnolent mentation.
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