Insomnia Fix: I Couldn't Sleep Because My Mind Was Racing. This 10-Minute Routine Fixed It.

At 11 PM, I was lying in bed, but my mind wouldn't shut off. I'd replay my to-do list, worry about deadlines, and mentally triage tomorrow's challenges. I'd been trying to fall asleep for 30 minutes, but I couldn't. My brain was racing.

This was my life every night last semester. I'd go to bed with my mind racing. By morning, I was already stressed and behind. I'd wake up exhausted, check my phone, see 20 new messages, and immediately feel overwhelmed. My day started in reactive mode, responding to everyone else's priorities instead of setting my own.

Then I discovered the Evening Preview—a 10-minute routine that changed everything.

I went from racing mind to calm mind. I went from 30 minutes to fall asleep to 10 minutes. I went from waking up stressed to waking up with clarity.

My Experience: The Mistake I Made

The Old Way (Racing Mind):

Racing mind at bedtime (20+ tasks floating in my head)
30+ minutes to fall asleep (brain wouldn't shut off)
Waking up stressed (already behind)
Starting days in reactive mode (responding to others' priorities)
No control over my day

The New Way (Calm Mind):

Calm mind at bedtime (everything written down)
10 minutes to fall asleep (brain can rest)
Waking up with clarity (know exactly what to do)
Starting days with intention (Top 3 tasks identified)
Complete control over my day

The difference: 10 minutes at night saved me 2+ hours of morning stress. I stopped going to bed with a racing mind and started going to bed with a plan.

The 10-Minute Evening Preview Routine

I do this every night before bed. It takes exactly 10 minutes, and it's transformed my sleep and productivity.

Step 1: Review Today (2 Minutes)

The action: Quickly list three wins from today. They don't have to be big—even "finished that difficult email" counts.

My examples:

"Completed my calculus homework"
"Called my mom"
"Went to the gym"

The science: Reflection engages the prefrontal cortex, signaling your brain that the "work day" is officially over. This gives psychological closure, reducing rumination and stress.

My experience: I used to go to bed thinking about everything I didn't accomplish. Now I focus on what I did accomplish. It boosts serotonin and reinforces the habit of noticing progress.

Pro tip: Write them down. Don't just think about them. The act of writing helps your brain process and let go.

Step 2: Preview Tomorrow (3 Minutes)

The action: Identify your Top 3 priorities for tomorrow. Ask: If I only completed these three things, would tomorrow be a success?

My system: I write them down in a notebook. I keep it simple:

Complete history essay draft
Study for calculus quiz
Go to the gym

The strategy: Align tasks with your Circadian Energy Peaks (usually 1–3 hours after waking) to maximize focus. I schedule my hardest task for 9-11 AM when I'm most alert.

My experience: I used to wake up not knowing what to do first. I'd check my phone, see 20 messages, and spend the morning reacting instead of acting. Now I wake up with a clear plan.

The benefit: Eliminates morning decision fatigue and ensures you start the day with clarity and purpose.

Step 3: Brain Dump (2 Minutes)

The problem: Unfinished tasks create mental drag due to the Zeigarnik Effect, which makes incomplete tasks stick in your mind. I'd lie in bed thinking about everything I needed to do.

The action: Write down every lingering worry, reminder, or to-do floating in your head. Don't organize it—just dump it all on paper.

My brain dumps look like this:

"Email professor about assignment"
"Buy groceries"
"Call dentist"
"Finish reading chapter 5"
"Worry about midterm next week"

The science: Externalizing thoughts onto paper lowers activity in the amygdala, reducing sleep-onset latency by up to 10 minutes.

My experience: I used to take 30+ minutes to fall asleep because my mind wouldn't stop racing. Now I fall asleep in 10 minutes because I've cleared my mental cache.

The benefit: Clears mental clutter so your brain can relax and focus on rest.

Step 4: Prep for Success (3 Minutes)

The concept: "Future-Self Cooperation"—eliminate micro-frictions that lead to morning procrastination.

The action: Lay out gym clothes, pack your bag, prep breakfast, or set out what you'll need first thing.

My prep:

Lay out tomorrow's clothes
Pack my backpack with books and laptop
Set out breakfast ingredients
Charge my laptop

The strategy: Reduce at least three small decisions before 9:00 AM to conserve willpower. Every decision you make in the morning drains mental energy.

My experience: I used to spend 20 minutes every morning deciding what to wear, what to pack, what to eat. Now I do it the night before, and my mornings are smooth and effortless.

The benefit: Smooth mornings and a sense of control, activating dopamine pathways to reinforce productivity habits.

Why the Evening Preview Actually Works

Reduces Decision Fatigue: Your willpower is limited. Making small choices ahead of time frees mental energy for complex tasks. I used to make 20+ decisions before 9 AM. Now I make 3.

Improves Sleep Quality: Journaling to-dos lowers cortisol and amygdala alertness, helping you fall asleep faster. I went from 30+ minutes to fall asleep to 10 minutes.

Primes the Subconscious: Setting priorities before bed lets your Default Mode Network process problems overnight—often leading to creative insights in the morning. I've woken up with solutions to problems I couldn't solve the day before.

Common Mistakes to Avoid

Overcomplicating: Keep it to 10 minutes. Avoid hour-long journaling. I tried that and burned out in 3 days. Simple is sustainable.

Using Screens: Prefer paper or pen. Blue light suppresses melatonin. I use a physical notebook, not my phone.

Being Too Ambitious: Limit to 3 priorities. More dilutes focus. I used to list 10 things and accomplish none. Now I list 3 and accomplish all of them.

My Current Evening Routine

9:00 PM: Wind-down alarm 9:15 PM: Start Evening Preview

2 minutes: Review 3 wins
3 minutes: Set Top 3 for tomorrow
2 minutes: Brain dump
3 minutes: Prep for morning 9:25 PM: Put phone in another room 9:30 PM: Read or relax (no screens) 10:00 PM: Sleep

Results:

Fall asleep in 10 minutes (down from 30+)
Wake up with clarity (not stress)
Start days with intention (not reaction)
Save 2+ hours of morning time

Your Action Plan for Tonight

Set a "Wind-Down Alarm" 15 minutes before bed
Write down your 3 wins
Identify your Top 3 priorities for tomorrow
Do a 2-minute brain dump of open loops
Prep at least one item for the morning (clothes, bag, breakfast)
Put your phone in another room (reduce distractions and blue-light exposure)

Final Thoughts

A productive day doesn't start when you wake up—it starts the night before.

I went from racing mind to calm sleep. I went from morning stress to morning clarity. I went from reactive days to intentional days.

The difference was 10 minutes at night.

Spend 10 minutes tonight clearing mental clutter and priming tomorrow for success. Your future self will thank you.

Question to Try Tonight: What is one "micro-prep" you can do to make your morning effortless?