Nighttime routines are more than just an opportunity to put your coziest robe on and get your skin squeaky clean. Along with your physical nighttime routine, it is just as important to have a mental one as well. For most of us, the moment we lay our head on the pillow, it turns into the designated time to replay our day and get lost in our thoughts. While this can be an extremely therapeutic time, it often can turn toxic if you let your mind and emotions run free. Instead of using this time to overthink or wallow in self-pity, try performing a healthy brain dump before bed.

A brain dump is when you get connected with yourself and sort through your feelings in order to regain clarity. Performing this exercise will lower your anxiety and reconnect you with what is true. This exercise is similar to meditation and journaling, it causes you to quiet your mind and get in touch with your body. Some key questions to ask yourself are:

How do I feel?

What’s on my mind?

What bothered me today?

Where do I feel tension in my body?

What am I grateful for?

When asking yourself these questions you allow yourself to examine your day in a more mindful and structured way. This process avoids overthinking and dwelling, and allows you to remember the blessings that occurred throughout the day. It’s best to write this down because writing by hand helps connect you with your words and promotes understanding and critical thinking. If you are unable to physically write it out, that’s okay too. Just make sure to guide yourself and do not allow yourself to be distracted by other thoughts that may pop in.

Do you ever do a guided brain dump before bed?

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