Pilates Self Care Saturday: Cognitive Shuffling

Struggling to sleep, he buries his head under a pillow seeking quiet and calm.

Do you have a hard time getting to sleep at night? Find your mind racing when your head hits the pillow even after a long day of movement, breath, and good intentions? You’re not alone. So many of us, especially as adults with our own version of the late night shift (email replies at 11pm anyone?), are living in a state of chronic sleep deprivation.

This week, I want to share a little self care secret that might just change your bedtime routine. It’s called Cognitive Shuffling.

Sounds fancy, right? But actually, it’s a wonderfully simple technique that tricks your brain into falling asleep by getting out of its own way.

What Is Cognitive Shuffling?

Your brain is a pattern making machine. At night, if you’re tossing and turning, it’s usually because it’s stuck in a loop. Reliving conversations, worrying about tomorrow, or planning what you’re going to say to that client who keeps doing their own version of the Roll Up. You know the one.

Cognitive shuffling helps interrupt that loop by giving your mind something random and harmless to focus on. It tells your brain it’s safe now. You can stop thinking about spreadsheets, studio rotas, or dinner tomorrow. It’s time to rest.

How Do You Do It?

It’s as easy as Pilates breath work. Simple, but powerful.

1. Pick a random word. Let’s say elephant

2. Now think of a word that starts with E, like egg

3. Then a word that starts with G, like grape

4. Then P, like pencil

5. Then L, like ladder. You get the idea

You don’t have to go deep. Just lightly imagine each thing for a moment. What it looks like, feels like, or reminds you of. Then move on.

The key? Keep it random. Keep it gentle. And don’t worry if you forget the rules. There are none really. The randomness is what helps disengage your brain from the worry mode and ease into dreamland.

My Tip?

Don’t overthink it. That defeats the point. Just shuffle your way from one word to the next and let sleep take over. It genuinely works and for many people, it only takes a few minutes. The hardest part is remembering to start doing it before your brain jumps into “what if” mode.

So tonight, when you crawl into bed, leave your to do list at the door and try a bit of cognitive shuffling. No mat required.

Sweet dreams Michael