from
$34.95
from
$34.95
from
$34.95
Journaling helps manage overthinking and track sleep progress.
Reflect on what worked, what didn’t, and improvements in mood or focus.
Use insights to create a long-term sleep plan and stress-management strategies.
Journaling can be a powerful tool to manage overthinking and intrusive thoughts, especially at night. By putting your thoughts down on paper, you externalize them, giving yourself the mental clarity to prioritize and let go of worries. As you near the end of this sleep journey, reflecting on your progress and creating a plan for sustainable sleep habits will set you up for long-term success.
Journaling helps manage overthinking and track sleep progress.
Reflect on what worked, what didn’t, and improvements in mood or focus.
Use insights to create a long-term sleep plan and stress-management strategies.
Journaling can be a powerful tool to manage overthinking and intrusive thoughts, especially at night. By putting your thoughts down on paper, you externalize them, giving yourself the mental clarity to prioritize and let go of worries. As you near the end of this sleep journey, reflecting on your progress and creating a plan for sustainable sleep habits will set you up for long-term success.
Over the past four weeks, you’ve experimented with various techniques to improve your sleep. Now is the time to pause and evaluate what has worked best for you. Consider these questions and take time to write your answers in a journal or notepad:
What night or nights over the past four weeks have I had the longest sleep duration?
What night did I have the most restful sleep (considering how I felt the next day)?
Are there specific techniques that have consistently improved my sleep? (e.g., reducing artificial light, getting morning sunlight, or keeping the bedroom a dedicated sleep space.) Conversely, which tips didn’t work as well or felt unsustainable?
Have I made adjustments to my sleep environment, and how have they affected my sleep quality?
Have I established a consistent bedtime routine? How has this impacted my sleep?
Have I noticed improvements in my concentration, mood, or productivity during the day?
Taking the time to reflect will highlight patterns, strengths, and areas for growth in your sleep habits.
Use your reflections to create a plan for maintaining and building on the progress you’ve made. Answer these questions to solidify your future sleep goals:
What are the top three changes that made the biggest positive impact on my sleep?
How many hours of sleep do I need to feel my best?
What additional adjustments can I make to my sleep environment?
How will I manage stress in the future to ensure it doesn’t negatively impact my sleep?
Who can help keep me accountable for my sleep goals?
When should I follow up with my healthcare practitioner to reassess my sleep and overall health?
If you find yourself worrying at night or experiencing insomnia, thought recording can help. Draw out the diagram provided earlier or simply write down the following:
The Situation: What’s happening?
Your Thoughts: What are you thinking?
Your Emotions: How do you feel?
By acknowledging your thoughts and emotions, you can often let them go and prevent them from cycling through your mind endlessly. This exercise can also be useful during the day if you catch yourself worrying excessively.
Therapist Aid. (n.d.). Thought Log. Therapist Aid. Retrieved December 18, 2024, from https://www.therapistaid.com/therapy-worksheet/thought-log.
Action items
Take a moment to try one of the stress management techniques you’ve learned this week, such as deep breathing, progressive muscle relaxation, or journaling. By consistently practicing these exercises, you’ll strengthen your ability to manage stress and maintain better sleep quality.
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