Measure the width and the length of the inside frame of the window that you are insulating. Measure all the entire frame, not just the actual window itself.
Lay a piece of rigid foam insulation board on a table and use the tape measure and a pencil to mark the window perimeter on it, using a straight edge to ensure the lines are straight.
Align the straight edge on the pencil lines and draw a utility knife along the edge of it to cut through the foam board. Shift the straight edge to an uncut portion and repeat the process to cut out the entire marked-off area.
Insert the rectangular piece of foam board into the window to test for fit. Trim off additional material if needed until it slides inside the windowsill.
Apply a thin coat of spray adhesive to one side of the foam board and cover it with fabric or wallpaper to improve the appearance and so that it blends into the surrounding decor of the room.
Apply self-sticking weather stripping around the entire perimeter of the nonpatterned side of the board. Peel off the protective backing and press the weather stripping firmly into place, allowing a 1/8-inch overlap on all sides so it compresses tightly against the window frame.
Press the board into the window gently until it is 1 inch away from the glass.