Struggling with a restless mind? Try this mindfulness technique for racing thoughts to quiet mental chatter, reduce stress, and fall back asleep faster. It’s a simple grounding exercise for a calmer mind.

We all struggle from time to time with rumination or a racing mind in the middle of the night. These are common stressors for my coaching clients. Yet, there are simple tools we can use in these moments to encourage a calmer mind or help ease ourselves back to sleep.

One mindfulness technique for racing thoughts that I often recommend is the Alphabet Naming Game. This simple, effective exercise interrupts mental chatter and brings your focus back to the present moment. By engaging your mind in this structured, calming task, you can divert attention from stressors, promoting relaxation and making it easier to fall asleep.

If your mind tends to spiral with negative self-talk, this game is a great complement to other strategies for stopping mental chatter. Read more here!

What Is the Alphabet Naming Game?

This method involves selecting a category—such as fruits, cities, or animals—and naming an item within that category for each letter of the alphabet. Lately, I’ve been using names. For instance, with this category, I will progress through the alphabet, like:

  • A – Amanda
  • B – Brooke
  • C – Christina…

Continue this pattern through the alphabet. If you get to the end, simply start again. You can pick a new category or make the category more specific. For example, I refined my “names” category to “old-fashioned names” when my sleep was interrupted last week.

Why the Alphabet Naming Game Works: A Mindfulness Approach

The Alphabet Naming Game is a powerful mindfulness technique for racing thoughts. Mindfulness is the practice of bringing your attention to the present moment without judgment. By focusing on a simple mental task—like coming up with words in a category—you pull your awareness away from anxious thoughts and into the present.

Much like focusing on your breath during meditation, this game gently redirects your mind, preventing it from getting caught in a loop of worry or overthinking. The process becomes a grounding exercise, helping you stay in the moment rather than engaging with restless mental chatter.

Tips for Practicing the Alphabet Naming Game

  • Choose a Neutral Category: Opt for categories that are engaging yet not overly stimulating. Avoid topics that might evoke strong emotions or stress.
  • Don’t Strive for Perfection: It’s okay if you can’t think of an item for every letter. The goal is to gently occupy your mind, not to complete the sequence perfectly. If you get stuck, just jump to the next letter.
  • Be Patient: If you reach the end of the alphabet and are still awake, simply start over with a new category or repeat the process.

By incorporating this mindfulness technique for racing thoughts, you are helping to disrupt negative chatter and calm your mind. When done in the middle of the night, it can be a great tool for getting back to sleep quickly.

Small Changes, Big Transformation

The Alphabet Naming Game is one small change we can make to prioritize our health and build resilience. Wellness doesn’t have to feel so overwhelming. Give this practice a try this week and let me know how it goes!

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