Day 21 Week 3 — Cognitive Restructuring 22 min

📊 Week 3 review — distortion card and new window

Evaluate the cognitive impact of the program and adjust the sleep window for the final week.

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28-day complete CBT-I — Spielman · Morin · Riemann · Harvey · Bootzin

  • Bedtime Restriction (Spielman 1987) · calculated window
  • Full PMR 15 min — 7 muscle groups
  • Cognitive restructuring — 8 Harvey distortions
  • EfficiencyChart 28 days with 80/85% lines
  • 3-month personalized maintenance plan
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