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30-Day Healthy Habits Challenge Day 20 – Do a Brain Dump Before Bed

Welcome to Day 20 of Sleekgeek’s free 30-Day You Healthy Habits Challenge! 

Each day for the next 30 days you will receive 1 task to complete in order to help you eat, move, think, or sleep better.


Today’s task is to do a brain dump before bed:

In past tasks we have stressed the importance of quality sleep and how it benefits many aspects of your health. We cut out caffeine at 1pm, we shut down screens 2 hours before bed and we made sure the room was as dark as possible.

These are all essential to a great night’s sleep so we can recover from our stresses and be fresh to take on the world.

Tonight we want to deal with all the noise buzzing around your head in the evening. Have you ever got into bed and lay awake because you are thinking about your to-do list for the next day, your presentation, what you are going to take to work for lunch, what you will wear. The list goes on. It may be more or less severe depending on your personality.

A great tool is to in the evening do a  “brain dump.” It clears your mind for genuine relaxation.

How to complete today’s task:

Take a few minutes to write out a list of whatever’s bugging you: Emails you need to send or reply to, calls you have to make, project ideas, creative thoughts, that thing you should have said to someone…

Whatever is in your brain, get it out and on to paper.

That’s it. Easy peasy, sleep easy.


See you tomorrow for your Day 21’s task.

If you have just stumbled on this page sign up for Sleekgeek’s full 30-Day Healthy Habits Challenge right here. It is 100% free.

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Sleekgeek 21-Day Challenges

Build healthy habits, one day at a time.


Nutrition Challenge

Eat better, diet less.


Sleep Challenge

Sleep better, live more.


Movement Challenge

Move more, feel better.


De-Stress Challenge

Stress less, find peace.