Ever notice that our brains love to surface our worries just as we’re falling asleep—or when we wake up to go to the restroom? 

The result: Instead of enjoying a deep slumber, we start chewing on our anxieties—but without actually solving or effectively processing anything. 

But here’s an exercise that can help:

The brain dump. 

It’s an easy ritual that can help you or your clients mentally let go of your worries by putting them on paper right before bed—and literally setting them aside for the night.  

You probably get the idea, but here’s what it might look like.

• Go to the grocery store.
• Research how much it will cost to remodel the kitchen.
• Call grandma.
• Read chapter 4 of my textbook.

The point is to get everything you’re thinking about onto paper.

If it’s on the brain, write it out! Nothing is too silly or weird. The more honest, the better.

It can work really well, but the biggest challenge: Getting yourself to actually do it. 

Call it a 7-day challenge that takes just five minutes a night. That tiny time investment could save you a whole lot of tossing and turning.

Of course, like anything, maybe it’ll work for you—and maybe it won’t. But there’s only one way to know for sure.

And if it’s keeping you awake, phone a friend to share it with and pray about it together.