Worries vs sleep - the 101 solutions guide

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How to sleep better despite the worries. A guide for a good and worryless sleep (8´ 30´´). A Stanford University´s Crash Course on Creativity assignment by Alberto Losada Gamst.

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Worries vs sleep - the 101 solutions guide

  1. 1. STOP Your Night Worries A complete guide withA Creativity Crash Course Edition – by Alberto Losada
  2. 2. 1. Sell the mortgaged house and live rented at a lesser expense.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  3. 3. 2. Play amateur FootballKill your Night Worries – 101 Solutions Guide – by Alberto Losada
  4. 4. 3. Read LOVE novels before sleeping.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  5. 5. 4. Do Meditation.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  6. 6. 6. Pick a new hobby.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  7. 7. 7. Retake your old hobby.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  8. 8. 8. Visit dying people to realize what a real problem is.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  9. 9. 9. Go visiting hospitals from time to time to compare your problems with other people´s - and see how fortunate you are.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  10. 10. 10. Go to really poor areas to compare your situation with other people´s – and be thankful.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  11. 11. 11. Have a worrying jacket or cap. Put it on when you are about to worry.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  12. 12. 12. Go to a park for a walk before hitting the bed.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  13. 13. 13. Keep the bed JUST for sleeping, resting or other fun activities.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  14. 14. 14. Write down the worries in a “Worries Notebook” to take them off your mind, and leave them in the paper.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  15. 15. 15. When turning off the bed lamp, imagine you are starting a voyage to a far distant place.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  16. 16. 16. The same way you were memorizing texts for school exams, try to learn by heart some poetry and repeat the poem a couple of times after closing the eyes.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  17. 17. 17. Imagine you have TWO personalities: the true yourself and the one responsible for worrying about the problems.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  18. 18. 18. Imagine you are a tree before going to sleep.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  19. 19. 19. Picture yourself as a flying bird like an albatross or a seagull.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  20. 20. 20. Have a night space flight to Saturn.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  21. 21. 21. Create a sort of Worries Policeman who jails them as soon as they show up during bedtime.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  22. 22. 22. Invent a laser disintegration gun for the worries AND USE IT. Check MIB for inspiration.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  23. 23. 23. Listen to quiet and meaningful music with the lights turned off.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  24. 24. 24. Read a novel situated in History and get immersed in it. Ancient Rome and Greece or Egypt are perfect.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  25. 25. 25. Soar among high mountains in your imagination. Please avoid crashes!Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  26. 26. 26. Change the position of your bed.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  27. 27. 27. Change the bedroom to another room.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  28. 28. 28. Redecorate your bedroom.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  29. 29. 29. Sleep in a warm bed, in a cold room.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  30. 30. 30. Enjoy a relaxing infusion just before going to bed.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  31. 31. 31. Create your own Fairy Tale – and live it. Remember the happy ending !Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  32. 32. 32. Assemble in your mind your own Problem Solving Team, and assign to it the crunching of the worries while you sleep. No follow-up needed.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  33. 33. 33. Get out of the bed as soon as you find yourself worrying.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  34. 34. 34. Count sheep. Old tricks are never outdated.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  35. 35. 35. Count stars. “To infinity and beyond”, you know.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  36. 36. 36. Imagine you are the wind blowing through a forest or mountains.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  37. 37. 37. Imagine you are at the beach. Now follow the waves dying by the seashore.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  38. 38. 38. Put yourself in your 2nd favorite movie. The 1st is just for fun.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  39. 39. 39. Imagine you are driving a lonely road. Respect the speed limits.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  40. 40. 40. Go to the specialist to see if you can be hypnotized to avoid worrying in bed.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  41. 41. 41. Enjoy ONE nice glass of good red wine, preferably Spanish, just before sleeping.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  42. 42. 42. Imagine you are painting an infinite wall. Sooo boring…Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  43. 43. 43. Follow Bruce Lee´s advice and “be water, my friend” : you are a water molecule flowing down the river to the sea.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  44. 44. 44. Decide that your bed is a protected area shielded against worries and bad feelings. Turn the power to maximum.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  45. 45. 45. Put yourself in a Nepali monastery (in your imagination).Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  46. 46. 46. Pray.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  47. 47. 47. Remember tomorrow is a new chance to solve your problems, and enjoy the meantime –sleeping.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  48. 48. 48. Picture your mind as a shop, turn the open/close sign, and show the CLOSED side.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  49. 49. 49. Remember you have 2 options to sleep better: emptying your mind or replacing its thoughts. Switch technique as needed.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  50. 50. 50. Visualize a fishbowl with closed eyes. Follow each fish until falling asleep.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  51. 51. 51. Imagine yourself surfing infinite and perfect waves.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  52. 52. 52. Read a kids nigh tale, and put yourself in its story.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  53. 53. 53. Create an internal consultant, and appoint him/her to do the worrying while you sleep.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  54. 54. 54. If you decide to read, use a paper or electronic ink book. Tablets are too shiny and excite the eyes and neurons unnecessarily.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  55. 55. 55. Have a very light dinner, and no coffee or caffeine 5 hours before bedtime.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  56. 56. 56. Appoint yourself as a cloud counter from the bed.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  57. 57. 57. Go to the sofa.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  58. 58. 58. Stop watching the TV or radio news. At least just before bedtime.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  59. 59. 59. Change your job.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  60. 60. 60. Change your job´s position or activity.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  61. 61. 61. Accept that worrying is not solving. So focus on solving and avoid the worrying.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  62. 62. 62. Turn off all lights in your bedroom. Z z z z z z z…Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  63. 63. 63. Take the TV out of your bedroom.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  64. 64. 64. Never work in your bedroom.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  65. 65. 65. Enjoy a waaaaaarm and foaaaaamy bath before hitting the bed.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  66. 66. 66. Pretend you are not yourself when starting to worry.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  67. 67. 67. Do not talk or listen about problems 2 hours before going to bed.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  68. 68. 68. Do not open business or bank´s letters on Friday afternoon. The worrying can wait until Monday.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  69. 69. 69. Polish or wax a wooden table or chairs. And keep this in your mind as your ONLY concern –to do it right.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  70. 70. 70. Talk to your kids –if any- in the evening about their worries and illusions. Forget yours –until tomorrow.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  71. 71. 71. Go to Mark Gungor´s “Nothing Box” –sorry ladies, just for men- and stay there during the night.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  72. 72. 72. Have an audiobook in your music device, and listen to the story. A good voice will help you fall asleep.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  73. 73. 73. Picture yourself as a wet soap, making problems slip from you.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  74. 74. 74. Think of your favorite activity, and dream with it.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  75. 75. 75. Design and make clay vases. Visualize how they turn and get their shape with your hands.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  76. 76. 76. Take a radical decision about one of your problems, write it and stick to it.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  77. 77. 77. Imagine yourself downshifting –and maybe actually do it.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  78. 78. 78. Remember the million problems the powerful and wealthy people have. Such problems you don t have.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  79. 79. 79. Learn from Alexander the Great and how he solved the Gordian Knot. You can use this technique as wellKill your Night Worries – 101 Solutions Guide – by Alberto Losada
  80. 80. 80. Dream with a lonely island, and go sleeping there when worries come up. Ah, there is no ferry service for them.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  81. 81. 81. Put a couple of pillows under your head, so you sleep at a different angle.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  82. 82. 82. Cover your head with the blanket to protect you from the worries assault.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  83. 83. 83. Conduct a night news program with the news you would like to hear –while you sleep.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  84. 84. 84. Learn to dance waltz, and imagine you are joining a big event at the Austrian Court in Vienna.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  85. 85. 85. Every day has little victories: celebrate and keep them in mind when worries come.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  86. 86. 86. Break the BIG problem in little pieces, write them in a list and assign the following morning to solve the first one.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  87. 87. 87. ¿Does a given problem offer a new opportunity? Focus on that… after breakfast.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  88. 88. 88. Wake up and watch the moon with the window open. Your problem is so small compared to the Universe…Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  89. 89. 89. If you worry, DO NOT stay in bed. Leave it and do something mindless like removing dust… along with the worries.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  90. 90. 90. If it is a person who worries you (bosses and the like), imagine him/her as a naked dwarf. Still afraid?Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  91. 91. 91. You can control nightmares. Just remember they are not real, but just bad movies.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  92. 92. 92. Imagine you are a powerful Magician. What would you do with the worries?Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  93. 93. 93. Tell the worries that sleeping is preparing a solution for them. Tell them to be patient.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  94. 94. 94. What could happen if all your worries come true? Is it REALLY that bad?Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  95. 95. 95. Have perspective. What will you be thinking in 5 years’ time about this problem?Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  96. 96. 96. Ask yourself if the problem is REALLY important, and deserves so much worrying at night.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  97. 97. 97. Consider your sleeping time as your own peaceful time. Protect it with all weapons and shields you can imagineKill your Night Worries – 101 Solutions Guide – by Alberto Losada
  98. 98. 98. Tell the worries to come another day: you are busy sleeping.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  99. 99. 99. Explain the problem to your bed partner, and let her/him worry. Now you can sleep.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  100. 100. 100. Imagine bigger problems, and then make them suddenly disappear. Do you feel better now?Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  101. 101. 101. Remember YOU are in command of yourself, and that YOU are your Boss. Worries need you permission to show up.Kill your Night Worries – 101 Solutions Guide – by Alberto Losada
  102. 102. SLEEP WELL !Kill your Night Worries – 101 Solutions Guide – by Alberto Losada December 2

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