{"id":14265,"date":"2025-03-20T09:51:52","date_gmt":"2025-03-20T09:51:52","guid":{"rendered":"https:\/\/site.itshrt.com\/worldnews\/what-is-cognitive-shuffling-the-new-york-times\/"},"modified":"2025-03-20T09:51:52","modified_gmt":"2025-03-20T09:51:52","slug":"what-is-cognitive-shuffling-the-new-york-times","status":"publish","type":"post","link":"https:\/\/site.itshrt.com\/worldnews\/what-is-cognitive-shuffling-the-new-york-times\/","title":{"rendered":"What Is Cognitive Shuffling? &#8211; The New York Times"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-6606220950177433\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<!-- ItShrt World News -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-client=\"ca-pub-6606220950177433\"\r\n     data-ad-slot=\"1882483372\"\r\n     data-ad-format=\"auto\"\r\n     data-full-width-responsive=\"true\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script>\r\n<br \/>\n<\/p>\n<div data-testid=\"companionColumn-0\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">Dr. Joe Whittington, 47, has been an emergency room physician for two decades, but he can still find it tough to quiet his mind after leaving the hospital.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">As he tried to doze off after one particularly chaotic shift, he kept thinking about a victim of a motorcycle crash whose vital signs had tanked, a patient who developed sepsis and another whose heart had suddenly stopped beating.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">His tendency to <a class=\"css-yywogo\" href=\"https:\/\/www.nytimes.com\/2023\/02\/01\/well\/mind\/stop-rumination-worry.html\" title=\"\">replay the night\u2019s events<\/a> \u2014 and his irregular work hours \u2014 often made it tricky for him to fall asleep. Over the years, he tried deep breathing, meditation and melatonin, before finally stumbling upon a technique called cognitive shuffling.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">The sleep strategy helps to \u201cforce my mind out of that loop and into a state where I can finally rest,\u201d said Dr. Whittington, who has shared it on his Instagram account, which has more than 750,000 followers.<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<div data-testid=\"companionColumn-1\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">\u201cCognitive shuffling\u201d has been <a class=\"css-yywogo\" href=\"https:\/\/www.tiktok.com\/@denverskindoc\/video\/7368264490028404014?q=cognitive%20shuffle&amp;t=1727892010161\" title=\"\" rel=\"noopener noreferrer\" target=\"_blank\">touted on social media<\/a> for <a class=\"css-yywogo\" href=\"https:\/\/www.youtube.com\/watch?v=9CKFET57r3Y\" title=\"\" rel=\"noopener noreferrer\" target=\"_blank\">years<\/a>, but does it really work? We spoke with sleep experts and the scientist who created the technique to learn more.<\/p>\n<h2 class=\"css-1u37br4 eoo0vm40\" id=\"link-23fcb721\">What is cognitive shuffling?<\/h2>\n<p class=\"css-at9mc1 evys1bk0\">Cognitive shuffling is a mental exercise that involves focusing your mind on words that have no association with one another, as a way of signaling to your brain that it\u2019s time to <a class=\"css-yywogo\" href=\"https:\/\/www.nytimes.com\/interactive\/2023\/07\/07\/well\/live\/sleep-better-age.html\" title=\"\">fall asleep<\/a>. The task is meant to be engaging enough to distract you from the thoughts that may be preventing you from falling asleep, but not so interesting that your brain perks up.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">You start by taking a random word \u2014 \u201cPluto,\u201d for example. Then think of as many words as you can that begin with the same first letter, like so: \u201cPlane, poodle, play, peaches.\u201d When you run out of \u201cP\u201d words, you can move on to the next letter of your original word, which is \u201cL,\u201d and do the same thing: \u201cLove, light, lemur, linger.\u201d Take a second or so to visualize each word.<\/p>\n<p class=\"css-at9mc1 evys1bk0\"><a class=\"css-yywogo\" href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/jsr.13719\" title=\"\" rel=\"noopener noreferrer\" target=\"_blank\">Research suggests<\/a> that when people naturally drift off, their minds are often peppered with vivid images or distant thoughts, said Luc P. Beaudoin, a cognitive scientist in Canada who developed the cognitive shuffling technique. The goal is to help your mind mimic that process, he added.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">\u201cThese images don\u2019t create a clear story line and may help your brain to disengage from problem solving or worry loops,\u201d said Dr. Beaudoin, who markets an app based on the technique.<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<div data-testid=\"companionColumn-2\">\n<div class=\"css-53u6y8\">\n<h2 class=\"css-1u37br4 eoo0vm40\" id=\"link-2b37dcb8\">How did the idea come about?<\/h2>\n<p class=\"css-at9mc1 evys1bk0\">Dr. Beaudoin created cognitive shuffling more than 15 years ago in part because he was suffering from insomnia and wanted to find a solution.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">In 2016, he and his colleagues <a class=\"css-yywogo\" href=\"https:\/\/summit.sfu.ca\/item\/16196\" title=\"\" rel=\"noopener noreferrer\" target=\"_blank\">decided to study it<\/a>. They recruited about 150 students and assigned one group to do cognitive shuffling. A second group was asked to spend 15 minutes in the early evening jotting down their worries and any potential solutions, a method that psychologists refer to as constructive worry. A third group was told to do both.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">After about a month, the researchers found that each of the methods was equally effective. But the participants who had tried both were more likely to rate the cognitive shuffling method as more helpful and easier to use.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">Dr. Beaudoin\u2019s study, which was featured in 2016 at the Associated Professional Sleep Societies conference in Denver, caught the eye of a journalist at Forbes who then <a class=\"css-yywogo\" href=\"https:\/\/www.forbes.com\/sites\/daviddisalvo\/2016\/06\/23\/need-more-sleep-give-these-two-hacks-a-try\/\" title=\"\" rel=\"noopener noreferrer\" target=\"_blank\">wrote about it<\/a>. Soon the concept circulated widely online.<\/p>\n<h2 class=\"css-1u37br4 eoo0vm40\" id=\"link-18ff53ad\">Should you try it?<\/h2>\n<p class=\"css-at9mc1 evys1bk0\">Possibly.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">There\u2019s not enough evidence to support using cognitive shuffling as a primary treatment for insomnia, said Dr. Jorge I. Mora, the associate chief of clinical affairs in the division of sleep medicine at the University of Pennsylvania.<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<div data-testid=\"companionColumn-3\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">\u201cWe need to study this more to be able to fully say, yes, this should be a consistent tool, like C.B.T.-I. is,\u201d said Dr. Mora, referring to <a class=\"css-yywogo\" href=\"https:\/\/www.nytimes.com\/2023\/08\/28\/well\/mind\/insomnia-cognitive-behavioral-therapy.html\" title=\"\">cognitive behavioral therapy for insomnia<\/a>, a treatment that has been shown to help people who often struggle to fall or stay asleep.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">But there is no harm in giving cognitive shuffling a try, provided that it is used as a complement to <a class=\"css-yywogo\" href=\"https:\/\/www.nhlbi.nih.gov\/health\/insomnia\/treatment\" title=\"\" rel=\"noopener noreferrer\" target=\"_blank\">evidence-based methods<\/a>, experts said.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">\u201cWhen it works, wow, it can really help some people,\u201d said Shelby Harris, a clinical psychologist in the New York City area who specializes in behavioral sleep medicine.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">As the technique has grown in popularity, people have created their own unique variations. Dr. Harris sometimes suggests that her patients try coming up with random cupcake combinations, like red velvet with vanilla frosting or chocolate with cream cheese frosting, until they drift off.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">But if you try cognitive shuffling and notice that it isn\u2019t working and you\u2019re getting frustrated \u2014 or if you\u2019re no sleepier after 20 minutes \u2014 Dr. Harris recommended getting up and finding something else to calm your mind.<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<div data-testid=\"companionColumn-4\">\n<div class=\"css-53u6y8\">\n<p class=\"css-at9mc1 evys1bk0\">She suggested doing a quiet activity in dim light \u2014 like stretching, coloring or working on a jigsaw puzzle \u2014 and then returning to bed when you feel sleepy.<\/p>\n<p class=\"css-at9mc1 evys1bk0\">\u201cI even read old cookbooks \u2014 I collect them \u2014 and earmark things I eventually want to make,\u201d Dr. Harris said. \u201cIt helps pass the time and acts as a place holder for the busy brain.\u201d<\/p>\n<\/div>\n<aside class=\"css-ew4tgv\" aria-label=\"companion column\"\/><\/div>\n<p><script async src=\"\/\/www.tiktok.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-6606220950177433\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<!-- ItShrt World News -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-client=\"ca-pub-6606220950177433\"\r\n     data-ad-slot=\"1882483372\"\r\n     data-ad-format=\"auto\"\r\n     data-full-width-responsive=\"true\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script>\r\n<br \/>\n<br \/><a href=\"https:\/\/www.nytimes.com\/2025\/03\/20\/well\/mind\/sleep-cognitive-shuffling.html\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dr. Joe Whittington, 47, has been an emergency room physician for two decades, but he can still find it tough<\/p>\n","protected":false},"author":1,"featured_media":14266,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[4528,268,2797],"class_list":["post-14265","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-2","tag-insomnia","tag-research","tag-sleep"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Is Cognitive Shuffling? - The New York Times - World News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/site.itshrt.com\/worldnews\/what-is-cognitive-shuffling-the-new-york-times\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" 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