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Offload To-Dos at Bedtime

Defuse concerns that can disturb your slumber

By

Staying Sharp

Updated August 28, 2023

Updated August 28, 2023

A close-up view of a woman's hand writing

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Quick Win

Worries often pop up just when you’re trying to wind down. Jotting down thoughts and to-dos may help your mind settle.

Try This Today

Prep your worry pad. Put a notebook and a pencil by your bed. (Avoid using your phone or computer, as the light can hamper sleep.)
Be action-oriented. If you’re stressed about an upcoming event or trip, write down all the steps you can take to prepare.
Revisit. Look at your list in the morning. Is there anything you can take care of immediately? Transfer other to-dos to sticky notes and leave them where you will see them. Knock out as many as you can.

Why

Making a to-do list may help you mentally offload worries and responsibilities before bedtime, thereby reducing stress and paving the way for sound slumber, suggests a study of 57 adults ages 18–30 reported in 2017 in the Journal of Experimental Psychology: General. In the study, the more thorough and specific the to-do lists were, the faster participants fell asleep.

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