Sometimes we tend to focus on the negative or worst-case scenario and block out the positives. This exercise will help you to gain a complete picture of your situation.
Use the Pie Chart and print it out. In one wedge, write down a worry you have about sleep, such as “I’ll be up the whole night.” This is where many people with sleep problems stop. They have a negative expectation and disregard all other possibilities of how things could turn out. In addition to a negative outcome, there might be many other potential outcomes that range from less negative to quite positive.
For example, other possibilities of how your night could go include: “I will sleep okay tonight.” “I will sleep fantastic tonight.” “I will sleep good tonight.” “I will sleep well for part of the night and badly the rest,” etc. These are all possible outcomes that are different (and better) than your current worry. There is almost always more than one possible outcome to a situation. Write all the possibilities you can think of in the pie chart.
Here’s a sample: