![]() ![]() These could be thoughts which catastrophize (“I haven’t responded to that email from my boss yet- maybe she’ll fire me!”) those that focus only on negatives (“Kim said that the blue shirt doesn’t suit me and I should wear the red one because I look good in it. You may have heard of cognitive behavioural therapy (CBT), which is an approach designed to help individuals to identify and change unhelpful thought patterns and the behaviours that accompany these. These are perfect for identifying all of the different tasks that you have to do, and then adding in more specific detail to break these down further. The other finding from this study was that the more specific you are in writing out your to-do list, the bigger the impact it will have on your ability to fall asleep quickly. This is because tasks that are unfinished remain at a heightened activation level in our brains, leading to heightened levels of worry, in comparison to tasks that have been completed. Importantly, a study in Texas found that this is most effective when individuals map out a ‘to-do’ list for the following day, rather than just focusing on events that have already happened. The explanations around why this is the case remain somewhat hazy, but scientists have suggested that it helps us to ‘off-load’ these thoughts from our minds, which helps us to relax. Research has shown that spending some time writing down your thoughts before bed can help you get that elusive ‘good night’s sleep’. ![]()
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