When the mind is full, sleep becomes a planning meeting. A one page thought dump moves loose thoughts out of working memory and into a simple structure that can be revisited tomorrow.
The template takes 8 to 12 minutes and works with a notebook, printer paper, or a notes app.
How to use the template
- Set a timer for 10 minutes.
- Write in short lines and keywords rather than long paragraphs.
- Stop when the timer ends, even if the page is not complete.
- Close the notebook when finished to signal completion.
Section 1: The swirl (2 minutes)
Write anything that keeps showing up. This section is intentionally messy.
- Worries
- To-dos
- Ideas
- Reminders
- Loose thoughts
Section 2: Tomorrow anchors (2 minutes)
Choose the minimum plan that makes tomorrow workable.
- First action: the first small step to start the day
- Two priorities: the only outcomes that matter most
- One admin task: a call, email, or payment
Section 3: Waiting on (1 minute)
Uncertainty is tiring. List items that depend on someone else or future information.
- People to hear back from
- Deliveries
- Approvals
- Responses needed
Section 4: If it pops up again, do this (2 minutes)
Create one-line instructions for recurring mental interruptions.
- If worry about money pops up: check the bill list tomorrow at 18:00.
- If idea pops up: add to ideas list, no research tonight.
- If work message pops up: write draft reply, send in the morning.
Section 5: Small comforts (1 minute)
Choose one gentle action that supports sleep and a calmer nervous system without making medical claims.
- Prepare a glass of water
- Lay out clothes for tomorrow
- Five slow breaths
- Two minutes of colouring or simple shading practice
- Tidy one small area
Section 6: Release line (30 seconds)
Write one sentence that closes the day.
- Example: “Today is complete enough. Tomorrow has a plan.”
- Example: “The list is saved. Rest comes first.”
Choose one release line and stop. A clean ending makes it easier to sleep.
Checklist: one page thought dump before bed
- Timer set for 10 minutes
- The swirl captured in short lines
- First action and two priorities chosen
- Waiting-on list written
- One-line instructions created for recurring thoughts
- One small comfort selected
- Release line written and notebook closed
If the checklist is met, the page did its job. Sleep can be the next task.
Ways to keep the template truly one page
- Limit each section to 3 to 6 lines.
- Use checkboxes instead of sentences.
- Circle only the top two priorities and ignore the rest until tomorrow.
- If a topic needs more space, write the next action only and stop.
Next steps
Copy the six section headings onto a fresh page and try it tonight. Tomorrow, spend five minutes reviewing and moving only the next actions into a calendar or to-do list.