CONSULTATION RESOURCES

Please note: The resources are still in development and may change.

Please do not share these resources with others (though you can certainly share the public website page!).  

THE FRAMEWORK FOR INSOMNIA AND SLEEPLESSNESS

A review of the framework to understand what might be driving sleeplessness at any given moment.  

HANDOUT & 7-DAY
SLEEP TRACKER

Use the handout below to track the DECODE factors that are driving insomnia for you over the course of a 7 day period.  Please note that I have updated the handout using the memory cue DECODES to help you remember and track the sleep blockers.

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JUMPSTART GUIDE #1:
SET UP A COMFY ZONE & SLEEP BOX

GUIDE #1
WORKSHEET AND CHECKLIST

Ignore the fact that I say this is part of a 3-part series.  This step can be done on it's own.  Also, the handout has be updated so will look different from what is shown in the video.

JUMPSTART GUIDE #2:
OPTIMIZING LIGHT

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GUIDE #2
WORKSHEET AND CHECKLIST

Ignore the fact that I say this is part of a 3-part series.  This step can be done on it's own.  Also, the handout has be updated so will look different from what is shown in the video.

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GOALS AND YOUR REASONS TO WORK ON SLEEP

This podcast episode is about clarifying what

better sleep may look like and why putting efforts

towards your sleep is worth it for you.

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TAKING ACTION IF GETTING STARTED IS HARD

This podcast episode may be helpful if you're experiencing resistance to getting started and acting consistently.

INTRO TO THE RESET

This podcast episode explains the rationale behind a Sleep Reset.  In a course of treatment, a more structured version of the Reset (with monitoring of sleep with logs) is typically used.

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SLEEP LOGS

If you're interested in doing further treatment after the Jumpstart steps on this page, I would recommend starting to complete logs on a daily basis.  Print one sheet for each week long period between Monday at noon to the following Monday at noon.  Watch the video below for instructions on how to complete these logs.  You can record the DECODE factors in the Notes column.

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6-STEP JUMPSTART PROGRAM (OLDER VERSION)

Please note: I've updated the videos and handouts steps #2 and #3 (see above for updated versions).  If you wish to do all 6 steps, print this workbook for use with the video lessons below.

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THE ROADMAP FOR HOW TO GET SLEEP ON TRACK + HOW TO GET SET UP FOR THE 6-STEP JUMPSTART PROGRAM

6-STEP JUMPSTART VIDEO LESSONS

JUMPSTART STEP 1:
DETERMINING YOUR STARTING LINE
FOR SLEEP

JUMPSTART STEP 2:
CREATING A COMFY SPOT
& SLEEP BOX

JUMPSTART STEP 3:
REDUCING LIGHT IN THE EVENING/OVERNIGHT & INCREASING LIGHT IN THE MORNING/DAYTIME

JUMPSTART STEP 4:
SETTING UP A BEDTIME ROUTINE

JUMPSTART STEP 5:
SETTING UP A 3-STEP PLAN FOR
WHEN YOU CAN'T SLEEP

JUMPSTART STEP 6:
CREATING A WAKE-UP RITUAL TO AVOID SNOOZE AND COMBAT MORNING GROGGINESS

ADDITIONAL WORKSHEETS

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