The Mismatch Plan
A 4-week self-guided plan that helps the change that worked in your diary last through weekends, nights out, deadlines and trips.
$29 · fillable PDF in A4 and US Letter · 30-day money-back promise
Why a plan after the diary?
By day 15 you know your pattern, you have two weeks of your own numbers, and you have tested one change. What usually goes wrong next is not knowledge. It is the first late Friday, the deadline week, the trip. The plan is built for exactly that part: keeping one change going until it feels normal.
It uses three simple tools from behaviour research: small steps that grow, if-then plans tied to moments in your day, and writing down what you did. In one study of everyday habits, people took a median of 66 days for a new habit to feel automatic, and missing a single day did not undo their progress. So the plan aims for steady, not perfect.
What is inside
Four guided weeks
Build, real life, troubleshoot and keep. Each week has a short read, a plan page, a one-row-a-day tracker and a review that tells you what to do next.
Nine pattern playbooks
One for every Mismatch Quiz result: the core change, a 3-step ladder, real-life rules, traps and fixes, and when to get help. Many people have more than one pattern, so you get all of them.
A practical toolkit
A light and caffeine planner, a bad-night card to keep by the bed, scripts for talking to a manager, partner or flatmates, a travel and clock-change plan, and a doctor summary.
Weekly check-in emails
A short email at the end of each week with the one thing to look at in your review.
How the four weeks work
- Week 1 · Build. Keep the change that worked and grow it with a 3-step ladder, from your worst-day version to the full version.
- Week 2 · Real life. Write your own rules for weekends, nights out, deadlines and trips, plus a minimum version for chaotic days.
- Week 3 · Troubleshoot. Work out whether it is a doing problem, a patience problem or something new, and fix that one thing.
- Week 4 · Keep. Choose your core and flex habits, name your warning signs and write a reset plan.
Time needed: about 10 minutes to plan each week, about a minute each morning, and 5 minutes for the weekly review.
Is it right for you?
A good fit if you have done the free 14-day diary or know your quiz result, one change helped or half-helped, and you want it to last.
Not the right tool if
sleep has been hard on most nights for three months or more, someone has seen you stop breathing in your sleep, you doze off without meaning to or nearly fall asleep while driving, or your mood is getting heavier. Please start with a doctor. For long-lasting insomnia, CBT-I is the recommended first treatment.
Questions
Do I need the free diary first?
It helps a lot: the plan starts from your diary numbers and the change you tested. If you have not done it, fill in week 1 of the plan’s tracker without changing anything, then start the plan the week after.
Is this a treatment?
No. It is an educational, self-guided plan for everyday sleep habits. It does not diagnose or treat anything. For insomnia that has lasted three months or more, CBT-I is the recommended first treatment, and the plan tells you when to see a doctor.
What if it does not help?
Write to us within 30 days, by replying to any plan email or through the contact page, and you get your money back. No questions asked.
What format is it?
A 47-page fillable PDF in A4 and US Letter. Type into it in a PDF app or print the pages you need. You get both sizes.
Who sells it, and what about VAT?
Checkout and delivery run through Gumroad, which sells the plan as merchant of record and handles VAT and sales tax. Depending on where you live, tax may be added at checkout.
Can I share it?
It is for personal use. If a friend wants it too, they can get their own copy, or start with the free quiz and diary.
$29 · 30-day money-back promise · Checkout by Gumroad
Educational, not a diagnosis or treatment. The sources behind the plan are listed on its last page and follow our editorial standards.