Open Loops: The brain rehearses uncompleted tasks (Zeigarnik Effect). Writing them down signals the brain that the task is "safe" to forget for the night.

1. Take a blank sheet of paper.
2. Write down everything on your mind (tasks, worries, ideas) for 5 minutes non-stop.
3. Circle the top 3 for tomorrow.
4. Rip up the paper (symbolic release) or file it away.

The Bedside Pad: Put a notebook next to your bed tonight. If you wake up with a thought, write it down immediately so you can go back to sleep.