1. Empty your brain

One of the best things I ever introduced into my working life is an end-of-day to-do list. Every evening I start a fresh list: rewriting, editing and adding actions from meetings or ideas I’ve had that I don’t want to forget. It’s not just an organisational tool but acts as a brain-dump to extract all those straggly thoughts so my mind doesn’t feel obliged to send me 3am reminders. By putting everything down on paper, my brain is given permission to let go.

2. Make an end-of-day ritual

This doesn’t need to be whimsical or involve a scented candle (unless you want to), but a consistent routine helps signal to your brain that you’re done. It might be how you close your laptop, tidy your workspace or finish that to-do list. Half-written notes and open tabs tell your brain you’re not finished, so get into the habit of active closure. Repetition matters, so aim to complete the same ritual every day.

3. Create a distraction

Last year I took up reformer pilates after spraining my lower back, and now I’m an evangelist. The reason for my newfound passion? Glute strength aside, I learned first-hand how taking a guided class can create a cognitive boundary. During each exercise, my instructors share advice on technique that needs my full attention. Unlike running or cooking, where I would leave work but still be mentally at my desk, pilates demands that my brain turns in another direction to create that mental full stop.

4. Tell your brain to stop

For more persistent intrusions, use a notebook or notes app to jot thoughts down, acknowledge them and give your brain permission to move on. At times of stress when I’ve been plagued with work thoughts in the night, I’ve even had a word with my brain and told it to think of something else, which is surprisingly effective. If you spot recurring patterns, adjust your end-of-day ritual to pre-empt them.

So the next time your brain tries to ping you awake pre-alarm, you’ll know that it’s not misbehaving; it’s just overworked and under-guided. With a few consistent full stops, even the busiest mind can learn to switch off when you do.

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