For adults who lie awake with racing thoughts, reach for their phone, and want sleep to feel less like a nightly fight. “Nightly Sleep Pattern Tracker” helps you spot the repeat pattern across nights, “Bedtime Soothing Response Chooser” gives you a quick way to respond when your mind speeds up, and “Automatic Phone Reach Stopgap Checklist” helps interrupt the habit of grabbing your phone. “Delay Self-Criticism Reset Workbook” supports the moments when sleep feels slow and self-blame starts to take over. Together, the kit helps you notice what is happening, respond without spiraling, and build a bedtime routine that feels steadier and easier to repeat.