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The 7-Day Rhythm Field Guide
A free, printable week of honest observation. Fourteen pages, two minutes a day. What you get is a clearer record of your own routines and observations. What you don’t get is a diagnosis or a promise about your sleep.
14 pages · US Letter · Opens with your email
What’s inside.
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5day 1
6day 2
7day 3
8day 4
9day 5
10day 6
11day 7
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14- p. 2How to use this guide, and what it is not
- p. 3What a daily rhythm is, in plain language
- p. 4Five things worth observing
- p. 5 to 11Seven daily tracking pagesOne page each morning, the same eight prompts every day.
- p. 12Your week at a glance
- p. 13Questions to bring to a clinician
- p. 14Sources and notes
Each daily page asks for the same few things:
- roughly when the lights went out and when you got up
- any awakenings
- your last caffeine
- any alcohol
- first daylight
- when screens went off
- what filled the last hour before bed
- how the day felt on your own scale
It is built on a simple, well-established idea.
The NHLBI suggests keeping a sleep diary for one to two weeks before you see a doctor about sleep,[3] and clinical guidance uses diaries when sleep problems are evaluated.[21] Insomnia researchers have even agreed a standard format for them.[20] Ours is a gentler, plain-language version for one week.
Fill it in each morning from memory. You don’t need to check the clock at night, and the guide says so on every page.
Real pages from the PDF.
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