Jan 22, 2025
In this episode of the Tactical
Living Podcast, hosts Coach Ashlie Walton and Sergeant Clint Walton
delve into the fascinating concept of cognitive shuffling and how
it can be a game-changer for first responders, especially law
enforcement officers. Falling asleep after a high-stress shift can
feel impossible and many use natural supplements like melatonin (Amazon Affiliate) for support. cognitive
shuffling offers a practical, science-backed method to calm your
mind and improve sleep quality.
You’ll learn what cognitive shuffling is, why it works, and how to
use it effectively to wind down after intense days on the job. This
episode provides actionable insights to help you take control of
your sleep, even in the most challenging circumstances.
What is Cognitive Shuffling?
Discover how this innovative technique works by engaging your brain
in a non-linear thought process to calm racing thoughts and promote
relaxation.
Why Cognitive Shuffling is Perfect for High-Stress Jobs:
Learn how it redirects your brain’s focus from stress and anxiety
to a neutral, calming state, making it particularly useful for
first responders who struggle to “turn off” after intense
shifts.
How to Practice Cognitive Shuffling:
1. Choose a Neutral Word:
Example: Pick a simple, non-emotional word like “apple” or
“house.”
Why It’s Beneficial: Neutral words help your mind disengage from
stressful or emotional thoughts.
2. Break the Word Into Letters:
Example: Start with the letter “A” in “apple” and think of
unrelated words that begin with “A” (e.g., “ant,” “arrow,”
“arcade”). Move on to “P” and repeat the process.
Why It’s Beneficial: Keeps your brain occupied in a structured yet
calming way, preventing it from spiraling into anxiety.
3. Let the Process Be Random:
Example: Allow your mind to wander through the alphabet without
forcing connections between the words you choose.
Why It’s Beneficial: This randomness keeps your brain from
overthinking and gently leads you toward a state of relaxation.
4. Use a Cognitive Shuffling App or Guided Tool:
Example: Apps like “MySleepButton” can guide you through the
process with pre-programmed cues.
Why It’s Beneficial: Provides an easy, structured way to try
cognitive shuffling, especially if you’re new to the technique.
5. Pair It with a Relaxing Routine:
Example: Dim the lights, avoid screens, and use cognitive shuffling
as the last step in your wind-down routine.
Why It’s Beneficial: Reinforces a consistent sleep schedule and
optimizes your body’s ability to relax.
Why Sleep is Critical for First
Responders:
Understand the physical and mental toll of sleep deprivation and
how improving sleep quality can enhance job performance, emotional
regulation, and overall health.
How Cognitive Shuffling Can Help Beyond Sleep:
Discover how this technique can also reduce anxiety and
overthinking during high-stress situations, offering a tool you can
use both on and off the job.
Why This Matters:
As a first responder, sleep is your foundation for resilience,
performance, and well-being. High-stress environments can disrupt
your ability to rest, but cognitive shuffling offers a simple,
effective way to calm your mind and get the restorative sleep you
need.
Listen now to learn how to use cognitive shuffling to take control
of your sleep and show up ready for whatever challenges come your
way!
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All viewpoints discussed in this episode are for entertainment
purposes only and are simply our opinions based off of our own
experience, background and education.
Want to be a guest on Tactical Living? Send Ashlie Walton a message
on PodMatch, here: https://www.podmatch.com/hostdetailpreview/1594754484675x841981803913560400
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