Empty your head onto paper

Interactive Exercises · 5 min

When there's too much to hold, put it all down

A crowded mind keeps everything spinning so you don't forget it. Writing it down tells your mind it's safe to let go.

Steps

1. Take paper or your notes app. Set a timer for 3 minutes.
2. Write every task, worry and half-thought. No order, no full sentences.
3. When the timer ends, circle the one or two things that actually need you today.
4. Everything else can wait on the page. It's written; you won't lose it.

From the Quran & Sunnah

• Stress & worry

More on Worry & racing thoughts

• Give worry a time: Stop worrying all day by worrying on purpose, once
• Is this thought true?: Look at a painful thought from the outside