Picture a series of random, neutral things to give a busy mind something calm to do at bedtime. Press “Shuffle Next Word” for new prompts.
Think of words starting with B: Balloon 🎈, Bicycle 🚲, Butterfly 🦋, Bookshelf 📚... Spend a few seconds picturing each one.
Choose ordinary, emotionally neutral objects and keep them unrelated to each other, so they don’t turn into a story.
The cognitive shuffle was developed by cognitive scientist Luc Beaudoin at Simon Fraser University, who calls it “serial diverse imagining”. As we drift off, our thoughts naturally become random and disconnected. Deliberately imagining unrelated, neutral objects may mimic that state and leave less room for worry and problem-solving.
Research so far is small, and the technique doesn’t work for everyone, but it is low-risk and easy to try as an alternative to counting sheep.
This is a low-risk technique. If you regularly struggle to sleep for three months or longer, or poor sleep is affecting your daytime life, speak to your doctor. Cognitive behavioural therapy for insomnia (CBT-I) is the recommended first treatment for long-term insomnia.
Some people find it helps them fall asleep faster. Evidence so far comes from small studies and user reports, so it is worth trying rather than guaranteed.
Unrelated, neutral images are hard to link into a worry story, which gives an over-active mind something calm to do.
That is normal. Notice it and move to the next word. If worries keep coming back, try a quick brain dump first.
Yes. It can be used whenever you are lying awake, including after waking in the night.