Helpful aids such as “change charts” can be used in a variety of different ways. My intent to achieve my goals by taking advantage of as many of these aids as possible can be well reconciled with the use of “change charts”. At the beginning it is recommendable to hang up or place the charts in a prominent place in your home. Additional charts could be kept discretely in OneNote for you to return to regularly.

In this blog there are a variety of “change charts” available as powerpoint files for download. These can be found under the section entitled “tools”.

The purpose of one of these charts is to help you with the goal of “drinking tea and water”. Coffee, alcohol, and soft drinks with and without caffeine all negatively impact sleep hygiene. The proportion of sugar in these drinks is notable. Alcohol is converted to sugar in the liver. It is not recommendable to drink energizing teas at late hours, however, there are a range of bedtime teas available. Personally, I have attempted to drink an alcohol-free beer before going to bed as hops have a sleep-inducing effect. However, beer consumption can easily get out of hand, for one thing, in terms of calories. A bedtime tea is a superior option.

This chart can also be found in the “Say no” article. It is also relevant here as smoking can negatively affect sleep quality. From personal experience quitting smoking makes a huge difference. Nevertheless, it took more than a year for my sleep hygiene to adjust to the change made.

Consumption of alcohol-free beer should also stay within reasonable bounds. I recently created a chart for the consumption of beer. While it is true that this beverage has a sleep-inducing effect, it is possible to sleep too much and tiredness in general is equally unproductive.

For anyone who like myself takes medication, following a ketogenic diet can help to stay awake throughout the day and sleep at night. My change to a vegan diet a few months ago caused me to lose focus of the ketogenic diet. Yet, it is important that this diet is not forgotten. Ketosis is also possible for those following a vegan diet, as Rüdiger Dalke explains in his book “Peace Food Vegan”. Ketosis does not just help you to lose weight. The regenerative effects of ketosis on the brain have been especially observed in cases of mental illness. This diet is a real godsend if you do intellectual work.

“Change charts” can be used to track any kind of change and achieve any goal. Personally, up until now I have largely concentrated on more significant changes. However, “micro-changes” are at times even more important than larger ones. At the moment I strongly wish to finish my book. In order to achieve this, a helpful micro-change could be to write one page per day. “Change charts” are without a doubt helpful when you wish to create small habits, particularly if this is something which you have continually failed to do previously.

I wish you success with these templates which can be found under the section entitled “tools”, and most of all I hope that you are successful in creating your own charts!!