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Episode 6 - 6 Steps to Negotiate Yourself to Sleep
Today's episode is one of several tools you can use if you're having trouble sleeping or to calm your anxiety in general. It is good specifically for when your anxiety comes from unfinished tasks.
Tool: Negotiate with ourselves to sleep better
Instructions:
1 - If you're having trouble sleeping and you're sure it's not gonna happen any time soon, just get up and go to a comfortable place where you can sit, think and write. Grab yourself a piece of paper and a pen and maybe some warm drink that might help you sleep (maybe tea or milk).
2 - Start imagining a conversation with yourself and maybe start by asking "Hey brain, what would you be happy for me to do that would be enough for you to let me sleep?
3 - Start writing things that you come up with in the form of tasks. For now don't worry a lot about the feasability of these tasks. Just write everything that comes up in your mind. Maybe it's even a good opportunity to do a bit of Freewriting, like we talked about in our first episode of this podcast.
4 - When you have a good list of tasks, then you start negotiating with yourself which ones you're willing to do tonight and which ones you're going to plan for the next day or another day of this week. If it's a lot of things, break it down into a small steps towards them that would be reasonable to do in the near time. For instance, if your brain says "I would like you to get back into practicing violin" just negotiate with yourself that you're going to do 30 minutes of practice this week as a start. Try to get at least 1 very small task done that same evening. And remember that making the plan is already one task. So give yourself credit for that. If you're schedulling tasks for other days, you should put them directly into your calendar, whatever form it has.
5 - After you feel your list of tasks is reasonable, and that they are well defined and scheduled in your calendar, take a bit of time to end your drink, admire your work, and let yourself know that you have just set wheels in motion to take control of your life. It doesn't matter if any part of this plan fails. You will be there to reassess and re-negoatiate with yourself again.
6 - Go to bed and try to get some sleep. If you end up not being able to, you might have missed something. You either get up and try again, or just tell yourself that you will work on it again the next day. All part of the larger plan.
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By Fausto FonsecaToday's episode is one of several tools you can use if you're having trouble sleeping or to calm your anxiety in general. It is good specifically for when your anxiety comes from unfinished tasks.
Tool: Negotiate with ourselves to sleep better
Instructions:
1 - If you're having trouble sleeping and you're sure it's not gonna happen any time soon, just get up and go to a comfortable place where you can sit, think and write. Grab yourself a piece of paper and a pen and maybe some warm drink that might help you sleep (maybe tea or milk).
2 - Start imagining a conversation with yourself and maybe start by asking "Hey brain, what would you be happy for me to do that would be enough for you to let me sleep?
3 - Start writing things that you come up with in the form of tasks. For now don't worry a lot about the feasability of these tasks. Just write everything that comes up in your mind. Maybe it's even a good opportunity to do a bit of Freewriting, like we talked about in our first episode of this podcast.
4 - When you have a good list of tasks, then you start negotiating with yourself which ones you're willing to do tonight and which ones you're going to plan for the next day or another day of this week. If it's a lot of things, break it down into a small steps towards them that would be reasonable to do in the near time. For instance, if your brain says "I would like you to get back into practicing violin" just negotiate with yourself that you're going to do 30 minutes of practice this week as a start. Try to get at least 1 very small task done that same evening. And remember that making the plan is already one task. So give yourself credit for that. If you're schedulling tasks for other days, you should put them directly into your calendar, whatever form it has.
5 - After you feel your list of tasks is reasonable, and that they are well defined and scheduled in your calendar, take a bit of time to end your drink, admire your work, and let yourself know that you have just set wheels in motion to take control of your life. It doesn't matter if any part of this plan fails. You will be there to reassess and re-negoatiate with yourself again.
6 - Go to bed and try to get some sleep. If you end up not being able to, you might have missed something. You either get up and try again, or just tell yourself that you will work on it again the next day. All part of the larger plan.