Keep weekends within an hour of weekdays

Studies (1)

1. 24 Oct 2026Paper

   Coaching on a steady sleep routine made teens' sleep times far more regular
   TestedHelped

   Teens coached to wake at a fixed time, get morning light and cut evening screens got much steadier sleep times.

   Small randomised trial of 57 anxious, depressed teenagers in Pakistan · vs weekly therapy on unhelpful thoughts, same length · behaviour was recorded · ⚠ only counted people who finished; results look too good to be true

Often used with it

• 

  Rule · when6

  At the same time every day

  A fixed clock time, including fixed wake, meal or bed times.

• 

  Action3

  Get daylight in the morning

  Morning light exposure.

• 

  Action

  Get up

  Wake-up or rising time as the target behaviour.

• 

  Rule · how often

  In weekly sessions

  Delivered as weekly sessions, classes or meetings.

• 

  Rule · with whom5

  With a coach or therapist

  Guided by a coach, therapist or trained helper.