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The Sustained Rest Set

Build habits that improve sleep hygiene and restfulness

~~$ 1,147.50~~ $ 922.10 20% off

Improve your sleep by pairing Cognitive Behavioral Therapy for Insomnia—a structured, 6-week program to increase restfulness—with consistent, bite-sized sleep hygiene practices. The Anti-Insomnia Notebook will teach you the skills and tools to get more and better rest; and The Build-a-Habit Guide will help you follow through on the practices that support your progress.

This set contains two hardcover notebooks, The Anti-Insomnia Notebook and The Build-a-Habit Guide.
Each notebook is filled with 128 pages and 144 pages, respectively, of 75 gsm cream paper for a fluid, delightful writing experience.
Hardcover, with a thread-sewn, flat-lay binding. Heat-sealed ribbon.
(LxWxH): 8.25 x 5.25 x 0.80 in, 0.51 lb. per notebook

HOW IT WORKS

Learn the tools to
improve your sleep.

The Anti-Insomnia Notebook guides you through a 6-week program to log, adjust, and improve your sleep. Throughout the process, you’ll learn tips and tricks to incorporate into your daily routine to improve the quality and quantity of your rest.

Turn those tools into real habits that support your journey.

The Build-a-Habit Guide gives you the structure and guidance to put a simple habit to practice. The habits that you’ll learn from The Anti-Insomnia Notebook are great starting points to building a foundation of good sleep hygiene for better and sustainable rest.

EXPLORE THE SET

Frequently Asked Questions

This publication is not therapy or a replacement for therapy with a licensed professional. It is designed to provide information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance for counseling is needed, the services of a competent professional should be sought. Other tools, tips, and reflection questions are also available to help you discover which therapist tools work best for you.
In case you need urgent assistance, here are some resources:

All Emergencies - 911
National Suicide Prevention Lifeline - 988
SAMHSA National Helpline - 1 800 622 HELP (4357)
Crisis Text Line - Text HOME to 741741
If you're located outside of the US, visit this page to find resources for your country

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The Therapy Companion Set

~~$ 1,557.32~~ $ 1,167.99

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CUSTOMER REVIEWS

I like that The Build-a-Habit Guide has a step-by-step plan. It feels very pragmatic and it makes building habits feel possible. Instead of just saying 'do the thing,' and feeling overwhelmed by trying to just...do the thing, I actually feel like I can do the thing through this book's guidance.

— Austin E.

So many things to LOVE! As someone who manages their own mental health through therapy, medication, and a variety of self-help workbooks AND is a licensed therapist by trade, I've found these journals/workbooks to be tremendously helpful for myself and for the clients that I've suggested should try them out.

— Michelle H., Licensed Therapist

Working completely remotely has made it more challenging to stick to a good sleep routine. I ordered this workbook to help get my sleep back on track. It's been amazing so far! The logs help you to recognize where issues may be arising and helps make staying on a schedule fun by filling it out daily in the morning. Definitely recommend if you feel like you need a tool to understand and realign your sleep patterns!

— Sam K.

Customer Reviews

4.9 Based on 102 Reviews

5 ★

95%

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Customer Photos

The Build-a-Habit Guide - Customer Photo From Angela Balsamo-Peña

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Your input is very much appreciated. Share it with your friends so they can enjoy it too!

TW

02/19/2025

Tyler W.

United States

Beauitful, Helpful books

I’ve been using the habits tracker and sleep journal for a while now, and they’ve been surprisingly useful. The habits tracker keeps me accountable without feeling overwhelming, and the sleep journal has helped me notice patterns I never would have otherwise. On top of that, both are beautifully designed—they look great on my bookshelf, which is a nice bonus. Definitely worth it if you’re trying to build better routines!

02/19/2025

Therapy Notebooks

Thanks so much! We're so glad to hear they’re helping you build better routines—and that you love the design too! 😊

A

01/28/2025

Anonymous

United States

Love it!

This is a wonderful, high quality journal and has been a valuable tool to me for sticking with a new habit.

01/28/2025

Therapy Notebooks

Appreciate the kind words and thank you for trusting our tools, we're so glad the Habit Guide has been helpful :)

SS

08/27/2024

Sarah S.

United States

Love these!!

Super excited to share these books with people in our community! We all have used them personally as well and can say that the contents are always thoughtful, realistic, and helpful.

A

08/21/2024

Anonymous

United States

Solid

Was a gift for my partner. Both of us have really enjoyed it! Our sleep is already improving!

EE

08/15/2024

Elliott E.

United States

No customer service

I never received my product and the five emails I have sent to the company have gone unanswered. This is my last ditch effort at contacting someone to receive my items. Maybe a 1-star review will finally force someone to help me.

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Jeff 02/23/2023

I got my anti-insomnia notebook and I am confused about the part relating to calculating sleep goals for the following week. So the journal states that if my sleep efficiency is over 85%, that I can allot up to 15 minutes of extra time in bed. Does this mean that my allowable time in bed is the sum of the total time asleep plus the added 15 minutes? Additionally, does this mean that each week I am gradually changing what time I go to bed but keeping my wake time consistent, thus increasing the amount of time I'm in bed, or am I shifting my sleep schedule by 15 mins each week and not changing the duration that I'm in bed. I'm really confused by the 15 extra minutes, and I don't know if that means I'm shifting my wake time and bedtime both by 15mins or if I am adding extra time to my sleep.

Answers (1)

Therapy Notebooks 02/23/2023

Hi Jeff! Great question. You are correct—if your Sleep Efficiency was over 85% AND you felt tired during the day, then you can increase your Time in Bed by 15 minutes. Going into the second week, you choose your wake time based on your schedule's demands + your first week's patterns. (For example: if you need to be up by 8am to be ready for work, that would be a good wake time to set. Alternatively, if you notice you consistently wake up at 6am + have a difficult time falling back asleep, it would make sense to set that as your wake time.) Over the course of the 6 weeks, you'll want to maintain your wake time and plan to get into bed 15 minutes earlier. The exception is if there is something logistically unfeasible + you are able to move your wake time by 15 minutes. If you notice that your week's Sleep Efficiency was under 85%, then you'll want to reduce your Time in Bed by 15 minutes, specifically by going to bed 15 minutes later. We hope this helps! Don't hesitate to reach out if you have further questions :)

S

Steven 02/10/2023

Any actual sample pages?

Answers (1)

Therapy Notebooks 02/10/2023

Hi Steven! We have sample pages under "INSIDE THE BOOK" about halfway down the webpage for The Build-A-Habit Guide. If you have more questions about the book, please email hello@therapynotebooks.com and a member of our team will be happy to help :)

AS

Akbar S. 02/09/2023

Does this book help me to change my bad habits?

Answers (1)

Therapy Notebooks 02/09/2023

Hi Akbar! This notebook can help you replace your bad habits with new, more productive habits that you want instead. However, it does not explicitly have information on breaking bad habits. We hope this helps!

TH

Thomas H. 11/27/2022

Who are the authors of the book?

Answers (1)

Therapy Notebooks 11/28/2022

Our lead therapists for this book are Jessica Yu, PhD; Diana Hu, PsyD; and Hod Tamir, PhD. You can read about them here! — https://shop.therapynotebooks.com/blogs/learn/meet-our-experts

CR

Christian R. 07/13/2022

Do you make shipments to Mexico?

Answers (1)

Therapy Notebooks 07/13/2022

Yes we do!

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The Sustained Rest Set

Build habits that improve sleep hygiene and restfulness

HOW IT WORKS

Learn the tools to
improve your sleep.

Turn those tools into real habits that support your journey.

EXPLORE THE SET

Page 4 How This Book Helps You

Page 17 How This Book Helps You

Frequently Asked Questions

Try one of our bestsellers

The Therapy Journal

The Anti-Anxiety Notebook

The Build-a-Habit Guide

The Therapy Companion Set

CUSTOMER REVIEWS

Beauitful, Helpful books

Therapy Notebooks

Love it!

Therapy Notebooks

Love these!!

Solid

No customer service