Up at 6:30 every day, and bed only when sleepy, so sleep gets deeper.
Source: American College of Physicians guideline on chronic insomnia (Qaseem et al., 2016)
← All example journeysFixed wake time and sleep window (CBT-I) Stimulus control (CBT-I) Phone out of the bedroom Morning light and a sleep diary 19 → 8 (out of 28)
No faith trackScience steps only
Tom Hughes, 31
Tom scrolled until 2 am and dragged himself through the day. A 6-week CBT-I plan, science only, with the phone charging in the kitchen.
Software developerBrisbane, AustraliaIssue: Insomnia and late-night scrolling
Illustrative example. These people are made up to show how a plan works. They are not real users, and results differ from person to person.
Where Tom started
Tom lay awake for over an hour most nights, then picked up his phone. He was sleeping about 5 hours, and relying on coffee to get through stand-ups.
Goal
Fall asleep within 30 minutes and wake up rested on most days.
The science behind the plan
Every step comes from these methods, each backed by published research.
Bed is for sleep. Awake for 20 minutes? Get up, low light, back when sleepy.
Source: American College of Physicians guideline on chronic insomnia (Qaseem et al., 2016)
Charging in the kitchen from 10 pm, with a cheap alarm clock instead.
Source: Hunt et al. (2018), Limiting social media to 30 minutes a day lowered loneliness and low mood, Journal of Social and Clinical Psychology
A 15-minute walk in daylight before work, and two lines in the diary each morning.
Source: American College of Physicians guideline on chronic insomnia (Qaseem et al., 2016)
A typical day
- Up at 6:30, even on SaturdayScience · 1 min
- Sleep diary: two lines with breakfastScience · 2 min
- Morning walk in daylightScience · 15 min
- Phone on the kitchen charger by 10 pmScience · 1 min
Tom chose no faith track. Every step was science-based, and nothing religious was shown.
Tom’s calendar
Week 1Day 1: DoneDay 2: Partly doneDay 3: Partly doneDay 4: DoneDay 5: SkippedDay 6: DoneDay 7: Done
Week 2Day 8: DoneDay 9: Partly doneDay 10: DoneDay 11: DoneDay 12: DoneDay 13: SkippedDay 14: Skipped
Week 3Day 15: DoneDay 16: DoneDay 17: DoneDay 18: DoneDay 19: DoneDay 20: Partly doneDay 21: Done
Week 4Day 22: DoneDay 23: DoneDay 24: DoneDay 25: DoneDay 26: DoneDay 27: DoneDay 28: Skipped
Week 5Day 29: DoneDay 30: DoneDay 31: DoneDay 32: DoneDay 33: DoneDay 34: DoneDay 35: Partly done
Week 6Day 36: DoneDay 37: DoneDay 38: DoneDay 39: DoneDay 40: DoneDay 41: DoneDay 42: Done
- Done
- Partly done
- Skipped
33 days done, 5 partly done, 4 skipped. Missed days never reset progress.
Week by week
- Week 1Sleep diary only, so the plan saw his real pattern.
- Weeks 2–3Fixed wake time and the 20-minute rule. The first week was tiring, as the plan warned.
- Weeks 4–5Falling asleep faster. The plan widened his sleep window by 15 minutes.
- Week 6Sleeping about 7 hours on most nights.
Score, week by week
Insomnia Severity Index (ISI)
Lower is better. His score moved from the moderate range to below the range for insomnia.
What helped most
- The same wake time every day
- The kitchen charger
- Getting up instead of scrolling
“I didn’t want anything religious, and I never saw any. It just worked as a plan.”
Where Tom is now
By week 6 Tom was asleep by 11 most nights. He started surfing before work on Saturdays.
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Emily checked the hob, the locks and the windows for an hour before she could leave. An 8-week ERP plan, alongside her therapist.
OCI-R (obsessions and compulsions): 38 → 14 (out of 72)
Read Emily’s journeyChristianityFaith track at launch
James Whitfield, 34 · PTSD after a car crash
After a motorway crash, James couldn’t drive or sleep. Trauma-focused therapy with a professional, and the plan to keep him steady between sessions.
PCL-5 (PTSD symptoms): 56 → 26 (out of 80)
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Olivia Bennett, 22 · Social anxiety
Olivia skipped tutorials to avoid speaking. A 6-week plan of small social experiments, volunteering on Saturdays and metta practice.
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