RNDM ADHD / FREE COMPANIONA week, one minute per day
Sleep pattern snapshot
Seven gentle observations about bedtime, waking and the next day — without perfectionism.
Date:
01 / What happens at night?
Fill in only what you remember. Times can be rough estimates; note difficulty falling asleep, frequent waking or delaying bedtime.
| Day | Bedtime / rough sleep | Hardest moment | Next-day energy |
|---|---|---|---|
| Write day here | Write bedtime / rough sleep here | Write hardest moment here | Write next-day energy here |
| Write day here | Write bedtime / rough sleep here | Write hardest moment here | Write next-day energy here |
| Write day here | Write bedtime / rough sleep here | Write hardest moment here | Write next-day energy here |
| Write day here | Write bedtime / rough sleep here | Write hardest moment here | Write next-day energy here |
| Write day here | Write bedtime / rough sleep here | Write hardest moment here | Write next-day energy here |
| Write day here | Write bedtime / rough sleep here | Write hardest moment here | Write next-day energy here |
| Write day here | Write bedtime / rough sleep here | Write hardest moment here | Write next-day energy here |
02 / What might be contributing?
Notice patterns without assuming any one factor causes your difficulties.
- Hard to leave an activity
- Busy thoughts at bedtime
- Night waking
- Irregular schedule
- Something else / unsure
One pattern I noticed
03 / Choose one gentle experiment
You are not required to 'fix' sleep in a week. Pick one manageable adjustment and reflect on how it went.
One small wind-down cue or change
When I want to revisit this / discuss with a professional
Optional reflection, not a diagnosis or substitute for clinical care. Do not make yourself more anxious by tracking. Persistent insomnia or breathing concerns merit qualified advice.
adultadhdguides.com / One hard thing at a time.
