Executive Sleep Workbook
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If your day ends at 11pm but your mind is still in tomorrow's meetings — if you wake at 3am running through deliverables, deals, or the email you forgot to send — if you have started relying on caffeine to function and wine to switch off — this workbook was written for you.
You are not failing at sleep. You are succeeding at a level of demand that the human nervous system was not designed to absorb without structure.
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EXECUTIVE SLEEP WORKBOOK | 444 Pages CBT-I · ACT · CFT — Evidence-Based Clinical Programme For Professionals, Leaders & High-Performers Designed by a Consultant Clinical Psychologist
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Executive sleep is not the same problem as general insomnia. It is the predictable outcome of a high-demand life: cognitive activation that never fully downshifts, conditioned arousal that has learned to be on, a brain trained to anticipate the next problem before it arrives, and a nervous system that has
forgotten how to settle.
The harder you try to "fix" it through willpower, sleep apps, and the occasional supplement, the more sleep becomes another thing on the to-do list — and the more it slips away.
This workbook does two things: it shows you precisely how sleep becomes disrupted in high-responsibility contexts, and it gives you the structured clinical tools — built on CBT-I (the gold-standard treatment for insomnia), ACT, and CFT — to rebuild sleep stability without lowering the standards you hold yourself to in the rest of your life.
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WHAT YOU WILL BE ABLE TO DO BY THE END
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✦ Understand why high performers are particularly vulnerable to sleep disruption
✦ Use structured CBT-I techniques — Sleep Restriction, Stimulus Control, cognitive restructuring — adapted for executive schedules
✦ Build evening transitions that actually downshift cognitive activation
✦ Stop trying to sleep, and start engineering the conditions in which sleep happens
✦ Reduce the 3am wakings and the bracing-for-the-day spiral
✦ Quiet the deliverable-by-deliverable mental review without fighting it
✦ Reset the conditioned arousal that has trained your body to be alert in bed
✦ Address the perfectionism, control, and over-functioning that drive both your performance and your insomnia
✦ Recover the kind of sleep that lets you perform at your level without compounding stress
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SLEEP PATTERNS THIS WORKBOOK ADDRESSES
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✦ Sleep-onset insomnia in high-responsibility contexts — the brain that will not stop running
✦ Early-morning waking (the 3–4am wake-up cycle) common in chronic stress
✦ Conditioned arousal — your nervous system has learned to be alert in bed
✦ Sleep anxiety — the fear of not sleeping that makes sleep harder
✦ Sleep disrupted by work travel, time zones, on-call demands
✦ Burnout-related sleep collapse
✦ "Wired but tired" — exhausted body, activated mind
✦ Sleep eroding under the weight of leadership responsibility
✦ Sleep patterns that have outlasted the original trigger
If you have started telling yourself "I just do not sleep well,"
or "this is the price of the life I have built," the answer is
almost always: the pattern is real, it is maintained, and patterns
can be unmade — without giving up the life you have built.
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THE THREE THERAPEUTIC APPROACHES INSIDE
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✦ Cognitive Behavioural Therapy for Insomnia (CBT-I) — the clinical gold-standard, recommended by NICE and the American College of Physicians ahead of medication. Includes Sleep Restriction Therapy, Stimulus Control, cognitive restructuring of sleep beliefs, and structured sleep diary work — adapted for executive workloads.
✦ Acceptance and Commitment Therapy (ACT) — for the night-time relationship with thoughts you cannot stop and feelings you cannot force away. The skill of stopping the fight with wakefulness.
✦ Compassion Focused Therapy (CFT) — for the high-performer self-critic. Professionals under chronic sleep disruption are often the harshest on themselves; CFT addresses the layer most sleep content completely ignores.
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WHO THIS WORKBOOK IS FOR
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✔ CEOs, founders, executives, and senior leaders
✔ Consultants, lawyers, finance professionals, doctors, and high-responsibility roles
✔ High-functioning professionals whose sleep collapses under chronic pressure
✔ People whose nervous system has been on for so long they have forgotten what off feels like
✔ Those who have tried apps, melatonin, sleep podcasts, and the occasional weekend off — and the pattern returns
✔ Anyone on NHS or private therapy waiting lists for sleep support
✔ Individuals between therapy sessions wanting structured work in the meantime
✔ Therapists and practitioners seeking a structured client resource for professional/executive clients
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ABOUT THIS RESOURCE
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Created by Dr Jo Stuart, Consultant Clinical Psychologist (Doctorate in Clinical Psychology, 25+ years of experience supporting professionals, leaders, and high-responsibility individuals through insomnia, burnout, and chronic stress) — and Fleur Lisa Dumonbreville, CEO and senior operational leader.
This is not a sleep-tips infographic. It is a structured, 444-page clinical programme in digital workbook form, built specifically for the kind of life where sleep is the first thing to break under pressure. The depth and rigour you would expect from a private psychology practice, made accessible without the waiting list and without the four-figure cost.
A private course of CBT-I in the UK runs to 6–10 sessions at £100–£150 per session — typically £600–£1,500. Executive-coaching sleep programmes typically run £1,500–£5,000. This workbook costs less than a single session.
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PRODUCT DETAILS
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✦ Format: PDF — fillable digitally or printable at home
✦ Pages: 444
✦ Delivery: instant download immediately after purchase
✦ Compatible with Adobe Acrobat, Mac Preview, iPad with GoodNotes or Notability, and any standard PDF reader
✦ Lifetime access — no subscription, no expiry
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PLEASE NOTE
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This workbook is a self-guided psychological resource. It is not a replacement for professional clinical care or for medical assessment of suspected sleep disorders. If you snore heavily, stop breathing in your sleep, or experience excessive daytime sleepiness despite adequate sleep opportunity, please speak with your GP — these can be signs of sleep apnoea, which is more common in high-performers than people realise and needs a medical workup.
Due to the digital nature of this product, refunds are not possible once the file has been downloaded.
© The CEO Mind and Doctor Method. This workbook is for personal use only and may not be reproduced, shared, or resold in any form.
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If sleep has been the first thing your life sacrifices when demand rises, this is where you start treating it the way you treat the other systems that matter to your performance. Not as something to fix later. As something to engineer now.
