To you, who keeps replaying today's failures on sleepless nights

It starts the moment you get into bed, doesn't it?

Even though you were so sleepy just a moment ago.

“Was that comment a mistake?”

“Why couldn't I say it like that back then?”

“What kind of face should I make when I see them tomorrow?”

The more you close your eyes, the more vivid it becomes.

Work mistakes, something you said to someone, things you didn't get done—everything mixes together and starts looping in your head.

The more you think, “I need to sleep,” the more wide awake you become.

And after a while, it turns toward you.

“Why can't I just let things go?” you think.

I understand.

I’ve had many nights like that, too.

My story of the loops

It was especially bad back when I was changing jobs frequently.

Depending on the day, the content of the loops was completely different.

Some nights, a comment from my boss wouldn't leave my head, while other nights I regretted things I had said over and over.

There were nights of self-loathing for procrastinating, and nights where everything mixed together until I didn't even know what was bothering me anymore.

The symptoms varied, too.

Nights where I couldn't sleep and kept scrolling on my phone.

Nights where I realized it was already morning.

Mornings where I managed to sleep, but the loop started again the moment I woke up.

Every time, I thought to myself:

“I’m just a weak-minded person who can't move on.”

But then, I realized something.

This wasn't reflection.

Reflection is something you can use for the future.

It’s thinking to move forward, like “I’ll do this next time” or “I should have done that back then.”

But the loops before sleep just replay the same scene over and over, producing nothing.

It’s just your brain looping.

The moment I realized that difference, I felt a little better.

I wasn't blaming myself because I was trying to reflect.

My brain was simply malfunctioning.

I wasn't weak.

Let me talk a little bit about the brain here.

Brain science research has shown that the human brain has a tendency to “pull up negative memories on its own when you aren't doing anything.”

The moment you get into bed and external stimuli decrease, your brain starts moving on its own.

This has nothing to do with your willpower.

It’s just something your brain does.

In other words.

The loops on sleepless nights aren't because you are weak.

Your brain is just acting naturally.

One last thing for you

Tonight, when the loop starts, try dumping everything in your head out.

A note on your phone, a planner, a scrap of paper—anything is fine.

The tool you use doesn't matter.

You don't have to write it well.

You don't have to organize it.

Just writing “I feel kind of fuzzy” is enough.

Let me explain briefly why this works.

The reason things loop in your head is because your words haven't found an “exit.”

The brain has a tendency to keep trying to process “unverbalized emotions.”

That’s why the loop doesn't stop.

But the moment you put it out as text, your brain decides, “Oh, I’ve processed that,” and it becomes easier to stop the loop.

It’s called journaling therapy, and it’s a method recognized for its psychological effectiveness.

Actually, this is something I’ve experienced firsthand.

One holiday, while cleaning around my desk, I found a notebook filled with the grudges and complaints I had back then. Haha.

For a second, the content made me think it was a Death Note.

“That glasses-wearing jerk at the sales office, stop acting so high and mighty every time, you idiot”... Wow, I was really messed up back then.

I have such a bad personality, this is bad. Haha.

But as I read it back, I was able to laugh.

The anger and worries that occupied my head so much had turned into memories I could laugh at as time passed.

Even if I worried at the time, writing it on paper cleared my mind, and I could start fresh the next morning.

As time passes, it evolves into a diary of laughter and memories. Haha.

Don't overthink it.

“My boss said this to me today and it ticked me off.”

“I feel kind of exhausted, don't know why.”

That’s enough.

It keeps looping because you keep it locked inside your head.

The moment you let it out, it becomes a little quieter.

Just for tonight, try it.

That’s all you need to do.

Penguin

If you are also struggling with the worry that “a comment someone made just won't leave my head,” please read this article as well.

I think you’ll be able to see the true nature of those loops a bit more clearly.

👉【That comment is still stuck in your head 3 days later. That is not your fault.】