Do you overthink a lot? Practice THIS technique to quiet racing thoughts and calm your mind

Sometimes, the mind behaves like a late-night talk show — thoughts jumping in uninvited, loud, restless, and impossible to turn off. Especially during quiet moments, the brain suddenly starts replaying past mistakes, worrying about the future, or creating imaginary conversations. This constant noise can feel exhausting.
Overthinking isn’t just a bad habit. Studies have shown that chronic overthinking is linked to stress, poor sleep, and even a risk of developing anxiety or depression. Most advice usually points to meditation or deep breathing. But what if the mind refuses to sit still for even that?
That’s where cognitive shuffling steps in — a simple mental trick that feels like a game but quietly lulls the brain into stillness.

What is cognitive shuffling?

Cognitive shuffling sounds like a technical term, but it’s actually something quite playful. Imagine tossing unrelated thoughts into the mind like random puzzle pieces — apple, ladder, cloud, sweater, orange.
Instead of sticking to one stream of thought, this technique gently forces the brain to jump around in a disorganized way — much like the strange flow of dreams. That’s what makes it so powerful. It mimics the natural randomness the brain uses while falling asleep or entering deep rest.
It was introduced by Luc Beaudoin, a cognitive scientist, and is backed by neuroscience. His research shows that when the brain stops trying to make logical sense of things, it stops spiraling. And slowly, the grip of overthinking loosens.

Why this works better than just “trying to sleep” or “thinking positive”

Often, people are told to “just think positive” or “count sheep.” But here’s the truth — those tricks still keep the brain stuck in linear thinking. The mind stays active, chasing one thought after another, even if they’re pleasant.
Cognitive shuffling breaks that pattern completely. It confuses the brain — in a good way — so that no single train of thought can gather momentum. Instead of focusing on a narrative (which fuels overthinking), it creates a jumble of harmless, unrelated images. That’s exactly how dreams begin.
This technique works like a mental off-switch — not by fighting thoughts, but by gently distracting them.

How to try cognitive shuffling at night (or anytime the mind feels loud)

It begins by picking a random letter — say, S. Then, think of simple, unrelated objects starting with that letter: sun, sock, spoon, snake, stone. Spend a few seconds imagining each one vividly, then move to the next. No storyline, no logic, just images.
Once five to seven words are done, pick a new letter and start over. If a word is too hard to picture, skip it. That’s okay. The goal isn’t perfection. It’s to gently scatter the mental focus.
In just 5–10 minutes, the mind usually begins to drift, naturally and softly. No need to resist thoughts or force calm — this process allows rest to arrive on its own.

The real beauty of this technique lies in its gentleness

There’s no pressure to clear the mind. No need to breathe in any specific way or hold a particular posture. It’s not meditation, but it’s just as soothing — maybe even more accessible.
And it can be done lying in bed, waiting at a bus stop, or sitting quietly on the balcony. It doesn’t require silence, incense, or apps. Just the imagination — which, it turns out, is the best tool for calming a stormy brain.
Over time, the practice becomes second nature. The mind begins to recognize the signals: time to slow down, time to let go.

Why the mind loves randomness more than order, especially in overthinking

Here’s a surprising truth: the brain doesn’t actually crave order when it’s anxious. It craves relief from meaning. That’s why people binge-watch shows or scroll social media when stressed — to escape their own thoughts.
Cognitive shuffling offers the same escape, but in a healthier and more sleep-friendly way. It doesn’t trap the mind in endless loops. Instead, it breaks them — gently, like a lullaby of thoughts that don’t lead anywhere.
The randomness soothes. It says: “Nothing needs to be figured out right now.”