Guide
Can't stop thinking about tomorrow at bedtime?
Write tomorrow's worries or tasks down before bed so your mind doesn't have to hold them, then do something slow and low-effort instead of trying hard to fall asleep. Taking the pressure off sleep often helps more than trying to force it.
Step by step
- A little before bed, write down what's on your mind for tomorrow.
- Next to each item, note the first small step, then close the notebook.
- Dim the lights and put your phone away.
- Lie down and let the goal be rest, not sleep.
- If thoughts return, remind yourself they're parked until morning.
Try it with a free guided practice
Rest Without Forcing Sleep
A wind-down practice for bedtime that removes the job of making sleep happen.
Play free →Questions
Is this a treatment for insomnia?
No. These are general wellness practices. If sleep problems persist, talk to a qualified healthcare professional.
How long are the bedtime practices?
Park Tomorrow runs about three minutes, and Rest Without Forcing Sleep about nine.
3-2-1 Meditate supports general wellness and is not a medical device. It doesn't diagnose, treat or prevent any condition. If you're struggling or in crisis, contact a qualified professional or emergency services.