A structured path from understanding the pattern to making the new pattern routine.

· Welcome — orientation and what this program isn't

· The arousal model — why "trying harder" digs you in

· Confirmation bias — how the pattern protects itself

· The problem-solving mind — why your strength is the trap

· Body systems — what your nervous system is actually doing at 3am

· The false dawn — recognising early-recovery wobbles

· The no-way-to-lose frame — removing the catastrophe

· The PMR technique — what to do with the body

· Building the cue response — turning practice into a reflex

· 6 PMR audio tracks: 10, 15, 20, 30, 45, 60 minutes

· Two assessments — what they are, what they aren't

· Your insomnia pattern map — your personal map of what's driving your loop

The pattern map decides which optional lectures unlock for you in Module 4.

· The story machine — T1, T2, E1, E2

· Level of analysis — when to zoom in, when to zoom out

· Multiple narratives — the house vs the termite, the 3am rule

Optional library (only the ones flagged for you): factor lectures, DBAS belief drilldowns, PSAS arousal subclusters, six self-select pattern lectures. Up to ~2 extra hours if every pattern applied — most people only see a subset.

· The problem with tiredness — why tiredness frightens you

· Changing the relationship — tiredness as information, not threat

· The core principle — proportionate response, not perfect response

· Applications — rate once, respond once

· Two different people — why 3am thinking sounds different

· Cheat sheet + worry postponement — pre-loading what to do

· Wake-up anchor — what to do in the first minute of being awake

· What recovery looks like — bridging from understanding to lived experience

· Building the new bias — the weekly meta-question

· Handling setbacks — bad weeks without the spiral

· Long-term maintenance — one percent further

· Don't turn recovery into a project — the closing word