What is a cognitive shuffle?

The cognitive shuffle — sometimes called serial diverse imagining — was proposed by the cognitive scientist Luc Beaudoin. The idea is to give your mind a task that looks a little like the loose, drifting thoughts people often have as they fall asleep.

How it works

You pick a word, take its first letter, and think of objects that start with it: for B, a basket, a button, a bench. You picture each one for a few seconds, then move on. After a few, you go to the next letter.

The objects should be plain, physical things with no strong feelings attached. The point is not to find clever words but to keep the stream of images gentle and unconnected.

It gives the planning mind something to do that goes nowhere.

Why it might help

Worry and planning tend to follow a thread: one thought leads to the next. Random, unrelated images break the thread. Because each image is calm and brief, there is nothing to get excited about and nothing to solve.

What is known

The research so far is limited. Beaudoin’s own work and a handful of small studies are encouraging, and related research on using calm imagery to handle unwanted thoughts before sleep points the same way. It is a low-risk thing to try, not a proven treatment.

Trying it

Use a word with at least five letters and no emotional charge. If you lose your place, pick up anywhere. If you are still awake after twenty minutes or so and getting frustrated, get up for a while and come back when you feel sleepy.