Four columns are enough
Bedtime, wake time, a one-to-five quality score, and one short note. Anything more elaborate tends to be abandoned within a week, and the note column is the one that explains everything.
The note column does the work
Late coffee, alcohol, a late workout, a screen before bed, a stressful evening. After a fortnight, patterns appear that no single night can show you — and they are almost never the thing you suspected.
Change one variable at a time
Pick the single most obvious suspect and change only that for a week. Changing five things at once produces a better week and no idea which of the five was responsible.
Aim for consistency, not perfection
The measurable win is a steadier bedtime, not a perfect score. A consistent bedtime moves more of your waking life than any supplement, and it is free.
Where this lives in a planner
Every technique above has a home on the Self Care Journal — Soft Navy — undated, A4, and ready for GoodNotes, Notability or a home printer. Not ready to buy? Download the free starter kit and try the method first.
