The Two-Part Racing-Mind Wind-Down
Process thoughts outside bed, then shift into a calming activity
- Difficulty
- Easy
- Time to result
- ~days to results
- Steps
- 4
- Confidence
- 98%
Mah recommends a two-part system for a racing mind. First, spend about ten minutes in dim light processing thoughts outside bed. The activity can be stretching, deep breathing, journaling, or writing a to-do list; the goal is to give unfinished thoughts somewhere to go while helping the body move from a more activated state toward relaxation. Second, use a quiet wind-down activity such as reading before getting into bed. She compares this gradual process to slowing a car rather than travelling at motorway speed and suddenly slamming on the brakes. The routine also protects the association between bed and sleep by keeping planning, work, and wakeful mental processing elsewhere.
Origin
Extracted from The Diary of a CEO
Core principles
- 01Mental processing should happen before getting into bed
- 02A gradual slowdown is easier than an abrupt stop
- 03Dim light and calming practices support the transition
- 04The routine can begin with only five minutes
How to run it
- 1
Leave the bed for sleep
Do the routine outside bed so the bed is not where you conduct work or process the day. Use a nearby chair or another dimly lit space.
Pro tip Keep a notebook in the wind-down area rather than beside your work setup.
- 2
Unload the mind
Spend five to ten minutes journaling, writing tomorrow's tasks, or otherwise putting thoughts onto paper. Choose one method you can repeat nightly.
Pro tip Capture ideas without turning the session into extended planning.
Watch out Do not use the exercise to restart work.
- 3
Downshift the body
Use stretching or deep breathing as a calming transition. Mah frames these practices as ways to support the body's relaxation response.
Pro tip Start with five minutes if ten feels unrealistic.
- 4
Close with quiet reading
Move from active processing to a low-stimulation activity such as reading. Then enter bed when ready to sleep.
Pro tip Choose material that relaxes rather than energizes you.
In the wild
Mah says Andre Iguodala stretched and processed his thoughts outside bed, then read before sleep. This formed a two-part routine designed to manage a racing mind and prepare for the night.
→ A more proactive and structured transition into sleep.
Common mistakes
Processing the day in bed
The method deliberately places thought processing outside bed to avoid strengthening an association between bed and wakefulness.
Turning journaling into more work
The routine is intended to close open loops, not begin another long planning session.
Is it for you?
Best for
It is best for people who replay the day, generate ideas, or plan tomorrow when they get into bed.
Not ideal for
It is not a standalone treatment for persistent anxiety, insomnia, or another condition that warrants professional support.
From the transcript
“spending 10 minutes processing your thoughts outside of bed in dim light every single night”
“you actually have a process to slow yourself down your brain and body”
From the episode
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