Community worksheet
Staying up until 4am regularly
It sounds like you're caught in a cycle where you intend to change your bedtime, but find yourself scrolling and watching until the early hours. The gap between your intentions and actions must be frustrating, especially when those late nights don't feel purposeful.
Question 1 of 5
02 · Try one, if one appeals
Quick exercises
Night-time Observation
Next time you're about to start scrolling, pause for a moment to notice what you're thinking and feeling right then.
Pros & Cons of Late Nights
List the pros and cons of staying up late versus going to bed earlier. Reflect on what each means to you.
Write a Bedtime Reminder
Compose a short letter to your future self about your intentions for bedtime. Reread it at night when you feel tempted to stay up.
03 · Bring it to your therapist
Your next session
A line or two is plenty. It stays with this worksheet, so you don't have to find the words on the day.
Your session board is in a free Studio. Save this worksheet there, note and all, and add it when you're ready.
OutSession 2026
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