“Which animal has the shortest memory?” asks Ted Lasso in the Apple+ series of the same name. His counterpart looks at him, puzzled. “The goldfish,” Ted says. “It can only remember something for ten seconds. When we’re angry or sad, we should all be a goldfish. Let’s be sad now – and then be the goldfish.”
After our flight from New York and watching the show, I did some research and found out that this whole “ten-second memory” thing isn’t exactly true. But still — I love the idea. To be the goldfish once in a while. To let go of what was, and come back to the present moment. So let’s just pretend Ted Lasso’s theory is true.
I wish more people I know would “do the goldfish” sometimes — especially before going to bed. Many can’t fall asleep because their minds are too full. Thoughts about tomorrow, unfinished tasks, worries, conversations that didn’t go well… Everything is still spinning, while the body is already begging for rest — but can’t find it, because the moderator in your head keeps running the late-night talk show.
From a scientific point of view, our brain can hardly switch off if it still feels responsible for remembering or holding on to something. But there’s a simple, research-backed method that really helps: Write it down.
Researchers tested two groups in a study: One wrote down a list of things they wanted to accomplish the next day – a classic to-do list.
The other group wrote about things they had already completed – a done list.
The result: Those who wrote a to-do list fell asleep up to 37% faster than the others.
Why? Because they released mental tension. By putting your thoughts on paper, you tell your subconscious: “Thank you, I’ve got it written down – you can let it go now.” Your mind shifts from worrying to planning – and that simple shift brings peace.
Try it tonight: Write down three to five things you want to get done tomorrow. Not vague, but specific. The clearer your plan, the quieter your mind.
And my advice: use an actual notebook and pen instead of your phone or iPad.
Because once you “quickly check something,” you’ll fall into the next spiral of thoughts — and there you are again, wide awake.
Writing it down is the small difference between lying awake for hours and falling peacefully asleep. And maybe that’s the modern version of the goldfish: Remember it. Write it down. Then let it go.
Try it — maybe even tonight. And who knows — maybe your heart will wake up a little lighter tomorrow, because you finally slept better than in the past few weeks.
I believe in you.
