The Busy-Mind Bedtime Ritual: (for racing thoughts & overthinking at night)

This ritual works with a busy mind, not against it.

1️. Tell the Mind It’s Off Duty (30 seconds)

Busy minds stay active because they think they’re responsible.

Quietly say:

I’ve done enough for today.Nothing needs solving right now.

This isn’t positive thinking — it’s permission.

2️. Park the Thoughts (1–2 minutes)

Keep a notebook or phone nearby.

Write:

• To-dos

• Worries

• Loose thoughts

Then close it and say:

This is captured. I don’t need to hold it.

Your mind relaxes when it knows nothing will be lost.

3️. Give the Mind a Boring Job (2–3 minutes)

Instead of silence, offer gentle repetition:

Choose one:

• Count only your exhales from 1–10, then start again

• Repeat a neutral phrase:

  In… out… in… out…

• Imagine something repetitive:waves, rain, a train track, a fan turning

The goal isn’t sleep - it’s low stimulation.

4️. Anchor in the Body (1–2 minutes)

Busy minds settle when the body feels held.

Try one:

• One hand on chest, one on belly

• Gentle pressure on thighs

• Self-hug or holding a pillow

Breathe:

• In for 4

• Out for 6

Long exhales signal safety.

5️. If Thoughts Return (This Is Normal)

Don’t start over. Don’t engage.

Simply return to:

• The exhale

• The image

• The phrase

Each return is regulation, not failure.

🌙 If Sleep Still Takes Time

You are still helping your nervous system.

Rest counts.Lying safely counts.Your body will sleep when it’s ready.

✨ One-Line Night Anchor

Use this if thoughts surge:

I can think about this tomorrow.

Say it slowly.Let the body hear it.

🌿 Why This Works

Busy minds are usually:

• Protective

• Hyper-vigilant

• Deeply intelligent

This ritual reassigns responsibility from the mind to the body.

Sleep follows safety.

For more tips on ways to support your nervous system and other usful information, visit my resources page here