Constructive Worry: Put the Day to Bed
A CBT-I worksheet for constructive worry: an early-evening list of concerns and next steps, a coping statement for bedtime and ratings of sleep onset and night-time worry.
2-page fillable PDF · US Letter (prints on A4) · CBT-I · Cognitive
- Approach / concern
- Sleep / CBT-I
- Technique
- CBT-I · Cognitive
- Format
- Fillable PDF, 2 pages (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Constructive Worry: Put the Day to Bed?
Constructive worry is a structured early-evening exercise in which people write down concerns and a next step for each, well before bedtime. It aims to reduce pre-sleep cognitive arousal by processing worries in advance.
Why it works
A structured problem-solving procedure before bed reduced pre-sleep cognitive arousal in people with insomnia (Carney & Waters, 2006). Cognitive arousal is a central maintaining factor in the cognitive model of insomnia (Harvey, 2002).
When to use it
- Insomnia with racing thoughts
- Worry-driven sleep problems
- Busy schedules with mental to-do lists
- Alongside CBT-I and worry time
How to use it in session
- Schedule 15-20 minutes at least two hours before bed.
- List concerns and a next step for each.
- Mark items with no action as ‘nothing to do tonight’.
- Fold and put the page away.
- Use the coping statement if worries return in bed.
Clinician tips
- Keep a notepad outside the bedroom for new worries.
- Pair with stimulus control: get up if awake and worrying for a long time.
- Don’t try to solve everything; one next step is enough.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
How is this different from worry time?
It’s similar but timed specifically to protect sleep and focuses on concerns plus a next step.
What if new worries come up in bed?
Remind yourself they’ll go on tomorrow’s list, or get up briefly to jot them down outside the bedroom.
References
Carney, C. E., & Waters, W. F. (2006). Effects of a structured problem-solving procedure on pre-sleep cognitive arousal in college students with insomnia. Behavioral Sleep Medicine, 4(1), 13-28.
Harvey, A. G. (2002). A cognitive model of insomnia. Behaviour Research and Therapy, 40(8), 869-893.
Edinger, J. D., & Carney, C. E. (2014). Overcoming insomnia: A cognitive-behavioral therapy approach, therapist guide (2nd ed.). Oxford University Press.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
