5 minutes · no signup · guided

Mental Shutdown 5min

Worry window + brief cognitive defusion. For when the mind won't stop at bedtime.

When you can't sleep, it's usually because your mind is trying to solve things that don't need solving right now. This exercise has two parts: first you give your mind a limited, bounded time to worry, then you practice watching those thoughts as words that drift away. About 5 minutes total.

Step 0 of 3

Sources and references

Borkovec T.D. (1983). The nature, functions and origins of worry. In Davey & Tallis (Eds.), Worrying. Wiley.
Harvey A.G. (2002). A cognitive model of insomnia. Behav. Res. Ther., 40(8). DOI: 10.1016/S0005-7967(01)00061-4
Hayes S.C. et al. (1999). Acceptance and Commitment Therapy. Guilford Press.

This exercise does not replace therapy or medical care. It is a support tool.

When to seek professional help

This is information, not diagnosis. If any of these signs show up in your life right now, talking to someone trained matters more than reading further.

Thoughts of hurting yourself or that life isn't worth continuing
Weeks without sleeping, eating or getting out of bed
Avoiding people, work or places that used to matter
Using alcohol or substances to not feel what you feel

Crisis lines and resources

USA: 988 Suicide & Crisis Lifeline — 24/7
UK: Samaritans — call 116 123 anytime
Canada: 988 — Suicide Crisis Helpline
Australia: Lifeline 13 11 14
Global: findahelpline.com — global directory

Talking to a professional

It's not weakness, nor a last resort. It's the same as seeing a doctor when your body hurts too long. Cognitive behavioral therapy, EMDR, humanistic therapy — all have evidence. The first therapist isn't always the right one. It's ok to try another.

Mental Shutdown 5min

How do you feel now?