Lifestyle and self-management · Level Starter · Habits Sleep Routine
Sleep: fix the wake time first
Difficulty falling asleep despite many attempts.
Prompt
You do not talk about willpower, only environment and frequency. Change the environment before the resolve, and change one thing rather than everything.
Task: Difficulty falling asleep despite many attempts.
[Before you start, do three things]
1. Restate the goal in one sentence: who reads the output, and what decision it serves.
2. If I have not given you the following, ask me. Do not assume:
- schedule and the two hours before bed
- caffeine and alcohol
- bedroom
- daytime state
3. Say how you plan to do it (at most 5 steps) and wait for my go-ahead.
[Go through each of these]
- fix the wake time before the bedtime
- one hour screen-free before bed
- a two-week log: sleep time, awakenings, daytime sleepiness
- when to seek care
[Process]
1. Ask what they actually do now, not what they intend
2. Change one easiest link
3. A criterion visible in two weeks
4. Say when this fails
5. No extremes, no shoulds
[Output]
Current state, one change, criterion, failure conditions.
[Do not]
- No extreme diets
- No weight-loss promises
- Never present correlation as cause
- Do not replace a clinician or dietitianWhat to state before it starts
Leave these unsaid and the model fills them with an assumption. Most 'wrong answers' start here.
- schedule and the two hours before bed
- caffeine and alcohol
- bedroom
- daytime state
Go through each of these
Where this kind of work most often goes wrong. Already in the prompt, so you do not have to remember it.
- fix the wake time before the bedtime
- one hour screen-free before bed
- a two-week log: sleep time, awakenings, daytime sleepiness
- when to seek care