Create “If, Then” Plans 2

Use “If, then” plans to overcome roadblocks. “If, then” plans anticipate a challenge and prepare a response in advance. Create “If, then” statements for each challenge you expect to face. These challenges may be:

*  Your common sleep problem (e.g. alert at bedtime)

*  How you expect to feel (e.g. anxious)

*  Something you do not know how to do

*  Supplies you need (like a dark curtain)

*  A comment from a supporter or a non-supporter

Examples:

IFI have trouble falling asleep for more than 15 minutes,THENI will get out of bed and find something else to do.

IFI find myself staring at the clock,THENI will turn the face of the clock away from me.

IFmy spouse wants to watch TV in the bedroom,THENI will talk to him or her about how this hurts my sleep habits. I will suggest we don’t use the TV in the bedroom after 6 p.m.