Tonight's instruction, and one line in the morning
Paradoxical intention: for the thing you are afraid will happen, try to make it happen. Try to stay awake. One instruction tonight, one line tomorrow morning, and nothing else.
The symptom
Name it, and the page gives you tonight's instruction.
The instruction is always the same shape: stop trying to make the thing go away, and try to make it happen instead. It works best on the fear of the thing, which is usually the part doing the damage.
This morning
One tap. There is no scale, because a scale would be inventing a measurement the record does not have.
Mornings
The honest limit, stated first. This is the rare case in the volume where the technique has better evidence than the philosophy carrying it. Paradoxical intention has real controlled trials for sleep onset insomnia, and the effect that shows up most reliably is on the anxiety about not sleeping rather than on the clock, which is a smaller and more interesting result than the popular version. The larger system it belongs to has no comparable record. Its author's book was written in nine days by his own account, and a historian working from the camp records has documented that the book foregrounds a place he passed through in a few days in transit rather than the two camps where he spent nearly all of those years. None of that stops the technique working. The gap between a working technique and a curated origin story is the season, and this page keeps the technique.