What to Write Down When You’re Overthinking Before Bed

A short journal can act as a parking place for thoughts you do not need to keep rehearsing.

Use four prompts

What am I worried about? Name it in one sentence. What part can I influence? Separate action from uncertainty. What is the next small step? Write one action for tomorrow. What can wait? Explicitly postpone what does not require action tonight.

Keep it short

If journaling turns into a 45-minute analysis session, it may keep you activated. A contained 10–15 minute window earlier in the evening is often more practical.

Do not use gratitude to erase difficult feelings

A gratitude note can be pleasant, but it does not need to cancel a legitimate concern. You can acknowledge both.