A crowded head — let's sort it out

A small exercise for when your head feels too crowded. Ten to fifteen minutes. No right answers.

This is one exercise, done well. It does two things at once: it gets the noise out of your head, and it helps you tell the difference between what's a thing to do and what's a thing to feel. They need different kinds of attention — and reaching for the wrong one usually makes the head more crowded.

Before you begin, settle the body — take a few slow breaths until your shoulders drop. When you're ready, continue.

You'll answer in small, easy choices — pick what fits, or write your own. There's an option to add your own thought to almost every question.

Prefer paper? That's a perfectly good way to do this — pen and paper is honest and unhurried. For this version, though, the form is what guides you. If you'd rather not fill anything in, just close the page and use a notebook with the same five rounds: locate, dump, sort, body, see.

Back to the exercises

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You're going quickly

We noticed you're moving through this fast. That's okay — but the work mostly happens in the pause, not in the answer.

Try taking five minutes with each question. Sit with it. Breathe. See if anything else surfaces. When it feels truly finished, move on.