Working with Dr. Charlie Tyack
#8
#8
Stepping out of autopilot
Stepping out of autopilot
Stepping out of autopilot
Learning to notice what’s happening and respond in a way that’s actually helpful.
ACT
Post Video Reflection
Post Video Reflection
Notice
When you try to be present, are you genuinely noticing, or quietly checking whether the exercise is making you calmer?
When you try to be present, are you genuinely noticing, or quietly checking whether the exercise is making you calmer?
Try
Try
If you notice that you're awake tonight, move your attention between your head on the pillow, the bedclothes, your breath and the room’s temperature.
If you notice that you're awake tonight, move your attention between your head on the pillow, the bedclothes, your breath and the room’s temperature.
Live
Live
The next time your mind wanders, could you guide it back as patiently as you would guide a puppy, to the whatever it is you're trying to focus on?
The next time your mind wanders, could you guide it back as patiently as you would guide a puppy, to the whatever it is you're trying to focus on?
I've answered these (e.g. in my notebook)
Session Recap
01
Checking changes the exercise
Repeatedly checking whether an exercise is working turns it into another attempt to control how you feel or if you're asleep yet or not. This can recreate the pressure the exercise was meant to reduce.
01
Checking changes the exercise
Repeatedly checking whether an exercise is working turns it into another attempt to control how you feel or if you're asleep yet or not. This can recreate the pressure the exercise was meant to reduce.
02
Wandering is normal
The mind naturally moves away from its chosen focus. Noticing that it has wandered is part of the practice, rather than evidence of failure. Responding patiently to a wandering mind makes returning easier. Harsh correction can add frustration and turn attention practice into another performance test.
02
Wandering is normal
The mind naturally moves away from its chosen focus. Noticing that it has wandered is part of the practice, rather than evidence of failure. Responding patiently to a wandering mind makes returning easier. Harsh correction can add frustration and turn attention practice into another performance test.
03
Attention can be returned
Once distraction is noticed, attention can be guided back without criticism or urgency. This may need to happen repeatedly.
03
Attention can be returned
Once distraction is noticed, attention can be guided back without criticism or urgency. This may need to happen repeatedly.
Next Session
Doing what matters
Doing what matters
Shifting focus from sleep itself to what really matters in your life.
Shifting focus from sleep itself to what really matters in your life.
An ACT & CFT based approach helping you to improve your relationship with sleep.
Sluzzle offers educational help for everyday sleep challenges and isn’t designed for medical sleep disorders.
©2026 Sluzzle - All rights reserved. Address: 3rd Floor, 86-90 Paul Street, London, EC2A 4NE
An ACT & CFT based approach helping you to improve your relationship with sleep.
Sluzzle offers educational help for everyday sleep challenges and isn’t designed for medical sleep disorders.
©2026 Sluzzle - All rights reserved. Address: 3rd Floor, 86-90 Paul Street, London, EC2A 4NE
An ACT & CFT based approach helping you to improve your relationship with sleep.
Sluzzle offers educational help for everyday sleep challenges and isn’t designed for medical sleep disorders.
©2026 Sluzzle - All rights reserved. Address: 3rd Floor, 86-90 Paul Street, London, EC2A 4NE