Values.guide worksheet
Sleep Effort Discovery
A 7-day worksheet for noticing sleep effort, naming what it gives short-term, and choosing one values-led next step.
Use one row when sleep worry starts driving behavior. Ordinary body-led rest does not need a row.
sleep-effort-discovery5 to 7 minutes daily
1
Daily log
Fill in one row when sleep worry drives a choice. If you rested because you were genuinely sleepy, that is body-led rest, not sleep effort.
| Situation | Sleep worry | Sleep effort | Short-term payoff | Value to move toward | Values-led next step (5 to 20 min) |
|---|---|---|---|---|---|
2
Weekly review
Complete after 7 days to spot the pattern and choose one next move.
1
Most common sleep-effort pattern this week:
2
What that pattern cost me:
3
One values-led move I want to practice next week: