ChillSleep
Mental & Mindfulness

Counting Backwards from 300 by 3s

A mentally engaging task that occupies your mind and crowds out racing thoughts

5-15 minutes

This cognitive technique involves counting backwards from 300 in increments of three (300, 297, 294, 291...). The task is engaging enough to prevent rumination but boring enough to promote sleep. It occupies your working memory, making it difficult for anxiety-provoking thoughts to intrude, while the mental effort gradually fatigues the mind.

How To Do It

  1. 1

    Get comfortable in your sleep position and close your eyes.

  2. 2

    Take three deep breaths to settle yourself.

  3. 3

    Begin counting backwards from 300, subtracting 3 each time: '300... 297... 294...'

  4. 4

    Visualize each number as you say it mentally, seeing it written out.

  5. 5

    If you lose track or make a mistake, simply start over from 300.

  6. 6

    Continue until you fall asleep or feel very drowsy, then let the counting fade.

The Science Behind It

This technique leverages cognitive load to interrupt the brain's default mode network, which is responsible for rumination and worry. The working memory required for backward counting prevents the hippocampus from engaging in emotional processing. Studies on cognitive distraction techniques show they reduce sleep onset latency by disrupting pre-sleep cognitive arousal.

Tips

  • If counting by 3s is too easy, try counting by 7s or starting from a higher number.

  • If it's too difficult and causes frustration, count by 2s instead.

  • Don't worry about accuracy — the mental effort is what matters, not getting it right.

  • Combine with slow, rhythmic breathing for enhanced effects.

Best For

Falling asleepCalming racing thoughtsAnxiety reliefNight waking

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