The technique is called cognitive shuffling, or Serial Diverse Imagining, Calm.com reported in a blog post on the sleep method.
It was developed by Dr. Luc Beaudoin, a cognitive scientist, and is designed to help people fall asleep by giving the brain random, simple, emotionally neutral images to picture.
The idea is not to force the mind to go blank. Instead, the method gently moves attention away from planning, worrying, and replaying the day.
Calm said the technique mimics the scattered, disconnected thoughts that often appear naturally as the brain drifts toward sleep.
Here is the basic version: choose a simple, neutral word, such as "lamp" or "chair." Then take the first letter and think of unrelated objects or images that begin with that letter.
For "lamp," a person might picture a lemon, a ladder, a lake, and a leaf. Each image should be brief and separate. The point is not to build a story.
When that letter runs out, move to the next one.
A second version is even simpler. Picture one random, boring object, then switch to a new unrelated object every few seconds.
The mySleepButton app, which is based on Beaudoin's work, describes the goal as shuffling thoughts and images one at a time so the mind is less able to stay locked on concerns.
That matters because many people who cannot sleep are not fully awake because of noise or light. They are awake because the brain is still problem-solving.
Calm said cognitive shuffling may help by keeping the mind lightly occupied without making it alert. It may also reduce nighttime anxiety by shifting focus away from stress.
The method does not work instantly for everyone. Calm said it can take practice, and it is not a cure for chronic insomnia.
The CDC says adults generally need at least seven hours of sleep and should talk to a health care provider if they regularly have trouble sleeping or notice signs of a sleep disorder.
For occasional racing thoughts, though, cognitive shuffling offers a low-effort option that requires no app, no equipment, and no counting sheep.
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