Cognitive shuffle
Pick a word. We will read out unrelated things, one at a time. Picture each one, then let it go.
How to do a cognitive shuffle
The interactive tool needs JavaScript. You can do it just as well on your own:
- Pick a word. Choose an ordinary word with at least five letters and no strong feelings attached, such as BEDTIME.
- Take the first letter. Think of a plain physical object that starts with it — basket, for B.
- Picture it, then let it go. Spend a few seconds imagining that object in some detail. Then let it drift off and do not come back to it.
- Stay on the letter for a while. Think of three to five objects for that letter, one at a time, picturing each. Then move to the next letter.
- Start again if you need to. If you reach the end of the word and are still awake, choose a new word and begin again. There is no score and nothing to finish.
Tap once for voice
Controls fade in a moment. Tap anywhere to bring them back.
Nothing is lost. Pick it up when you like.
Session complete.
Nothing was recorded. Put the phone down and let the room stay dark.
How the cognitive shuffle works
When you lie down, the planning part of your mind often keeps going: lists, conversations, tomorrow. The cognitive shuffle gives it a small, dull job instead — picturing one ordinary, unrelated object after another — so there is less room for the thread of worry to pick up again.
The tool reads each word softly and leaves it on screen for a few seconds. Over ten minutes the screen fades to near-black while the voice carries on, and it stops on its own after twenty minutes, or whatever time you choose.
Read more in What is a cognitive shuffle?
Further reading
Questions
What is a cognitive shuffle?
A way of occupying a busy mind at bedtime. You picture a series of ordinary, unrelated objects one at a time, which leaves little room for planning or worrying.
Which word should I choose?
Any ordinary word with at least five letters and no strong feelings attached. If you cannot think of one, use “Pick one for me”.
Do I have to hear the words?
No. Turn off “Spoken aloud” and the words show on screen only. The screen fades to near-black over ten minutes either way.
Is anything saved?
Your seed word is not stored. Pace, voice settings and the auto-stop time are remembered on this device only, so you do not have to set them again.
What if I am still awake when it stops?
Get up for a while, somewhere dim, and do something quiet. Come back to bed when you feel sleepy.