Lesson 2 of 6 · Why the bed stopped working

The one sentence

Small, and about one habit at the point it happens.

The move

Stimulus control

10 minutes or less

Bed is for sleeping. Nothing else, and no phone.
If you are awake and it has been about twenty minutes, get up. Do not look at the clock to check, just go by how it feels.
Go to another room with a low light and do something dull. No screen.
Go back only when you are sleepy rather than when you have decided you should be.
Repeat as many times as it takes in one night. It can be four.

If it does not work

The first three nights of this are usually worse rather than better, and that is expected. The bed is relearning what it is for, and it takes about a week before the trade pays.

Write the one sentence

A specific plan works better than a good intention. Fill both halves in your own words.

When

I will

Put it in your calendar

Pick a day and a time and you will get a calendar file to open. Nothing is sent anywhere.

Kept in this browser only.