For years, I'd lie in bed scrolling through my phone, my brain racing with everything I forgot to do, needed to do, or was worried about doing. Sleep felt impossible because my mind wouldn't shut off. Then I discovered something that sounds almost too simple to work: a three-minute evening journaling practice. Just three minutes before bed, I'd write down three specific things. That's it. No elaborate reflections, no deep emotional processing, just three quick entries that completely transformed my sleep quality. The practice is this: Write down one thing you accomplished today (even something small), one thing you're letting go of, and one thing you're looking forward to tomorrow. These three prompts work because they give your brain closure. The accomplishment reminds you that the day wasn't wasted, even if it felt chaotic. The letting go acknowledges whatever's weighing on you without requiring you to solve it right now. The forward-looking prompt gives your subconscious something positive to work on while you sleep, rather than ruminating on problems.
I started keeping my journal on my nightstand with a bookmark on a fresh page so there was zero friction. After I brushed my teeth and set my phone to charge across the room, I'd sit in bed and write my three things. Some nights my accomplishment was "finished that difficult email," and other nights it was just "took a shower." Both counted. The letting go part was usually something like "can't control how tomorrow's meeting will go" or "release the guilt about not calling my friend back yet." Looking forward could be as simple as "my morning coffee" or as significant as "presenting my project." The key was that it took no more than three minutes, and then I'd close the journal, turn off the light, and actually fall asleep. Research shows that journaling before bed helps reduce anxiety and racing thoughts by creating a mental transition between your active day and restful night. You're essentially telling your brain, "We're done processing now, it's time to rest."
If you want to try this sleep-improving practice tonight, keep it simple. Don't overthink your entries or try to make them profound. Just write: "Today I accomplished: ___." "I'm letting go of: ___." "Tomorrow I'm looking forward to: ___." Three sentences. Three minutes. That's the entire practice. After a week, you'll likely notice you fall asleep faster and wake up feeling more clear-headed because you're not carrying unprocessed thoughts into your sleep. Your evening journal becomes a nightly ritual that signals to your body and mind that it's time to wind down. The best part? Unlike meditation apps or sleep podcasts, this costs nothing and requires no special skills, just a journal, a pen, and three minutes of honest reflection. Ready to improve your sleep starting tonight? Explore our guided journals at WilsonWolf Journals, designed for powerful daily practices that foster better habits.
