Plan Problem Solving

Your worries and concerns take up time in your day. Many issues cannot simply be ignored or brushed aside. To avoid carrying these thoughts with you to bed, address them earlier in the day.

Steps to Address Your Worries

1.  At least two hours before bedtime, write a worry at the top of a piece of paper.

2.  Divide the paper into three columns:

a. What I can’t do. Recognize what is out of your control.

b. What I can do. List possible actions that are within your control. Write things you know how to do and that are realistic actions for you to take.

c. What I will do. Decide which action you are ready to take first. This action may not solve every part of the problem, but is a small step you plan to take. Write when you will do this.

Mind Dump

Use a small notebook or index cards to “mind dump” thoughts that come to mind before bed or during sleep. Write down concerns, ideas, or things you need to remember the next day. If you wake up during the night with concerns, write these down, too. Put the notebook out of sight and go back to sleep. Avoid dwelling on these issues while you are in bed.