Wake at 3am replaying it? Get the free 3am Replay Fix.

Five things to do, in the order that works. One page you can read on your phone in the dark without waking anyone.

• Five things to do, in the order that works, for the moment you wake up and start replaying
• The two rules that matter more than the five, and why your phone is the worst thing you can reach for
• The one sentence to say out loud that takes the edge off, and the line to write underneath it
• How to give the thing a time tomorrow, so your mind stops holding it for you
• What to do when it is four in the morning and you are still awake

I am Will Shields. I write about overthinking and the replay loop, and I read every reply.