ChillSleep
Mental & Mindfulness

Cognitive Shuffling (Random Word Imagery)

Generate random mental images that keep your mind busy without stimulating worry

10-15 minutes

Cognitive shuffling, developed by Canadian cognitive scientist Dr. Luc Beaudoin, involves thinking of random, unrelated images in rapid succession. You either visualize items starting with each letter of a word, or simply imagine random objects. The technique works by creating 'micro-dreams' that signal to your brain it's safe to enter sleep mode while preventing coherent thought patterns that lead to worry.

How To Do It

  1. 1

    Choose a neutral word with at least 5 letters and no emotional charge (like 'BEDTIME' or 'BLANKET').

  2. 2

    Starting with the first letter (B), visualize as many items as you can that start with B (ball, banana, book, boat...).

  3. 3

    Spend 3-5 seconds picturing each item clearly before moving to the next.

  4. 4

    When you run out of B words, move to E words, then D words, continuing through the word.

  5. 5

    If you finish the word, pick another random word and continue.

  6. 6

    Let images become dreamlike and illogical — this signals approaching sleep.

The Science Behind It

The technique exploits the brain's incompatibility between serial diverse imagining and staying alert. By preventing the linear, logical thought patterns that maintain wakefulness, cognitive shuffling mimics the random image generation that occurs during sleep onset. Studies show it can reduce sleep onset latency by up to 50% compared to trying to clear the mind.

Tips

  • Don't repeat images or create narratives connecting them — randomness is key.

  • If you catch yourself thinking in sentences or solving problems, return to random images.

  • Visual vividness doesn't matter — even vague impressions of objects work.

  • Try the MySleepButton app, which was developed specifically for this technique.

Best For

Falling asleepCalming racing thoughtsNight wakingAnxiety relief

Similar Techniques