Spicy Signals · Minibook 03
Tomorrow Can Wait
Practical tools for falling asleep and finding your way back to sleep
Your brain scheduled a staff meeting for 11 p.m. You don't have to attend.
Practical tools for the nights your brain starts planning tomorrow. Give the list a place to land, make a plan for 3 a.m., and track what's happening.
Instant download · fillable PDF · 27 pages · Free sampler
You turn off the light, and your brain remembers the unanswered email, the bill due Friday, and a conversation from 2017 it would like to revisit in full. Or you fall asleep fine, then wake up at 3 a.m. making tomorrow's decisions under a blanket.
Tomorrow Can Wait gives those thoughts somewhere to go. You'll write a short, specific to-do list before bed (a small sleep-lab study found it helped people fall asleep sooner). You'll pick a quiet option in daylight for the nights you wake up frustrated. And you'll track your sleep with a morning diary modeled on the one sleep researchers use.
It's honest about what a workbook can do. It also tells you when sleep trouble needs a clinician, and it gives you appointment notes to bring with you.
Tomorrow can have a list. It doesn't need a meeting tonight.
Try it right now
Close tonight's list
Five minutes, three lines. Write what you intend to do next, make it specific, then close it. This is the first tool in the minibook.
Before the light goes out
Give tomorrow a place to land
Write the next few things you intend to do. Make each one specific enough to find again tomorrow.
Nothing you type here is saved or sent.
Bad Night Dissolvers
Tap a moment to see what to say.
Look inside
Tap any page to see it up close.
What’s inside
- Short chapters on falling asleep and staying asleep
- Evening and nighttime worksheets
- A 14-night sleep tracker
- Night and morning journal pages
- A two-week review and appointment notes page
- Six Bad Night Dissolver cards
- Wind-down audio and sound options
- Research notes and sources
Made to be filled in
Type straight into the tracker, journal, and practice pages on your computer, tablet, or phone, then save your copy. Prefer paper? Every practice page and card prints cleanly.
Choose your edition
Fillable workbook
$9
- Tomorrow Can Wait as a fillable PDF
- Tracker, journal, and cards included
- Instant download
Read it or hear it
Workbook + audio
$14
- Everything in the workbook
- The minibook read aloud by Erica (MP3)
- Listen on a walk or a commute
Not sure yet? Start with the free sampler.
The opening chapter of all three minibooks, free. Read them and see which signal sounds like you.
Questions
+What exactly do I get?
An instant download of a fillable PDF workbook: the short chapters plus the practice sheet, tracker, journal pages, and cards. Choose the audio edition to also get the minibook read aloud by me, as MP3 files.
+How do I fill it in?
Open the PDF in a free PDF reader such as Adobe Acrobat Reader (computer, tablet, or phone) or Preview on a Mac. Type into the boxes, then save a copy so your entries stay. You can also print the pages and write by hand.
+How long does it take?
You can read the chapters in one sitting. The practice takes a minute or two a day for two weeks.
+Is this therapy?
No. I'm a psychology professor and researcher, and these minibooks offer education and practice tools. They aren't a substitute for care from a qualified health professional. Each book points you toward support when that would fit better.
+Are these part of Spicy Signals?
Yes. Each minibook takes one idea from my upcoming book, Spicy Signals: Decode Stress, Restore Your Energy, and Reclaim Your Calm, and turns it into a two-week practice you can start today.
