Action Plan

This is my detailed roadmap to achieve my SMART sleep goal. It includes concrete steps, support resources, and strategies for overcoming obstacles.

Part 1: Action Steps

Step	What Will You Do?	By When?
1	Place my phone outside my room when working. Ensure a game/relaxation time of 48 minutes (Pomodoro 1:5 calculation). Screens off at least 20 minutes (ideally 40) before sleep (read books/paperback work instead). Start collecting data.	Mon Nov. 24
2	Gradually start to prepare for sleep earlier. Throw in a mindfulness activity before sleep.	Mon. Dec. 1
3	Stabilize game time (as in when I play). Plan to practice piano before dinner instead of after. This may seem irrelevant but better time management make me feel more confident and also permit me to finish the work earlier.	Mon. Dec. 8
4	Reintroduce extracurricular learning and establish a time for that. Makes me more confident.	Mon. Dec. 15

Smartwatch: Used to measure sleep score.
Obsidian notes: Used to document progress and reflections.
Worry lists: Write down everything I worry about to clear my mind before sleep.

“Do it tomorrow” mindset

• Use deadlines and documentation to stay accountable.
• Grant myself natural rewards (e.g., extra reading time for fun books).

Difficulty falling asleep

• Practice mindfulness before bed.

Feeling overwhelmed by tasks

• Remind myself: “There’s nothing urgent to do right now.” when on bed
• Relax extreme requirements if needed—progress over perfection.