Free worksheets and workbooks

Sleep

Eleven worksheets from the sleep essays. Several are made to bring to a visit, and their clinician sections are left blank on purpose.

Sleep worksheets, all eleven (PDF, 24 pages). All eleven sleep worksheets in one file.

• 14-Day Sleep Diary

  PDF · 2 pages

  A two-week record of your sleep.

  Explained in Four Weeks, Step by Step: Preparing for CBT-I With a Clinician.

• Four-Week CBT-I Preparation Workbook

  PDF · 6 pages

  Prepares you for CBT-I with a clinician, week by week. Its clinician page has no formula on it, by design.

  Explained in Four Weeks, Step by Step: Preparing for CBT-I With a Clinician.

• Your Light and Timing Map

  PDF · 2 pages

  For melatonin and light timing. The clinician-plan boxes on the second page are deliberately left blank.

  Explained in Melatonin Is a Clock Signal, Not a Sedative.

• Seven-Night Substance and Sleep Log

  PDF · 1 page

  Seven nights of substances and sleep, side by side. It has no dose bands and no reduction target, on purpose.

  Explained in The Nightcap, the Gummy, and the Sleep You Think You're Getting.

• Restless Legs Visit Sheet

  PDF · 2 pages

  A sheet to bring to a visit about restless legs. The labs page asks for results and dates, and leaves the interpretation to the clinician.

  Explained in Your Legs Won't Let You Sleep: Restless Legs, Iron, and the Medication Trap.

• Nightmare Rescripting Sheet

  PDF · 2 pages

  For recurring nightmares. The sheet lets you skip the original dream entirely and still do the exercise.

  Explained in The Same Dream, Again: Treating Nightmares.

• Shift Rotation Sleep Plan

  PDF · 2 pages

  For night and rotating shifts. The household agreement page does not require anyone else’s signature.

  Explained in Sleeping Against the Clock: Night Shift and Rotating Shift Work.

• Sleepy or Tired? A Sorting Sheet

  PDF · 1 page

  Helps you sort sleepiness from tiredness. It has no total score, by design.

  Explained in Ten Hours of Sleep and Still Exhausted.

• Two-Week Bedtime Plan, Ages 4 to 12

  PDF · 2 pages

  A bedtime chart run by the caregiver. It gives the child no score.

  Explained in Bedtime Is a Battle: Sleep for Ages 4 to 12.

• Nighttime Safety and Medicine Review

  PDF · 2 pages

  For adults over 65. The second page gives you a line to open the visit with. It is not a taper schedule.

  Explained in Sleep After 65: What Changed, and Which Sleep Aids to Avoid.

• Medication Timing Tracker

  PDF · 2 pages

  For the essay on medicines that affect sleep. If the prescriber-plan fields are blank, no change is authorized.

  Explained in When the Medicine Is the Sleep Problem.

CBT skills

Five one-page worksheets from the series What CBT Actually Teaches.

What CBT Actually Teaches: five worksheets (PDF, 5 pages). All five CBT worksheets in one file.

• Activity Plan

  PDF · 1 page

  The worksheet for Part 2 of the series, on behavioral activation.

  Explained in Motivation Shows Up Late. Start Without It..

• Seven-Column Thought Record

  PDF · 1 page

  The worksheet for Part 4 of the series: catch the thought, check it, change it.

  Explained in Before You Believe It, Check It Twice.

• Behavioral Experiment Sheet

  PDF · 1 page

  The worksheet for Part 6 of the series, on testing a prediction.

  Explained in Stop Arguing With the Thought. Test It..

• Worry Cards: S or H

  PDF · 1 page

  The cards for Part 7 of the series, for sorting a worry as solvable or hypothetical.

  Explained in Not All Worry Is the Same. One Kind Can Be Solved..

• Early-Warning Plan

  PDF · 1 page

  The worksheet for Part 9 of the series, on telling a lapse from a relapse.

  Explained in A Bad Week May Not Mean It's Back.

Families and child behavior

One packet for the essays on defiance, aggression, fear, and trauma in children.

• Family Worksheet Packet: Defiance, Aggression, Fear, and Trauma

  PDF · 7 pages

  Six worksheets in one file, including a family safety plan to fill in with your child’s clinician.

  Explained in When Rule-Breaking Turns Serious: Conduct Disorder.

Food, health, and care

Ten companion worksheets, two for each essay in the five-part series on the book Thinsulin. Read the essay before using its pair.

Small steps for food, health, and care: the full workbook (PDF, 21 pages). All ten companion worksheets in one file.

• Worksheets W01 and W02

  PDF · 4 pages

  The pair for the first essay in the series.

  Explained in What Thinsulin Gets Right, and What It Can't Prove.

• Worksheets W03 and W04

  PDF · 4 pages

  The pair for the second essay in the series.

  Explained in Red Light, Green Light: Thinsulin's Food Rules.

• Worksheets W05 and W06

  PDF · 4 pages

  The pair for the third essay in the series.

  Explained in Thinsulin's Active Phase: The Plan and Its Limits.

• Worksheets W07 and W08

  PDF · 4 pages

  The pair for the fourth essay in the series.

  Explained in When the Scale Stops: Thinsulin's Passive Phase.

• Worksheets W09 and W10

  PDF · 4 pages

  The pair for the fifth essay in the series.

  Explained in Cravings, CBT, and the Thought That Ruins a Day.