So that you can track your progress and see quantifiable change, let’s check where you’re at now.
Be 100 per cent honest here – there is no judgement, no right or wrong; it’s just where you’re at, wherever that may be.
So, without further ado, please answer all of the following questions with reference to the past fortnight.

1. On a scale of 1 to 10, with 10 being the best, rate your:

• sleep quality overall

• ability to fall asleep with ease

• ability to return to sleep, should you wake through the night

• feelings of refreshment upon waking

• energy through the day

• stress and anxiety overall

• stress and anxiety related to sleep

• mental clarity

• memory

• concentration

• motivation at work

• motivation outside of work

• ability to be present with others

2. Specify the following:

• how long it takes you to fall asleep

• how many times you wake through the night

• sleep length

• sleep depth

• one word to describe your sleep

3. Write down your primary goal for the week ahead with respect to sleep,
and note how this will this impact you:

• mentally

• physically

• at work

• in your relationships