How I Beat “Revenge Bedtime Procrastination” and Got My Life Back

I'm unusually efficient and surprisingly productive this present day. There are no out-of-office appointments on my paintings schedule, no friends to look on my social calendar. I save hours a week on grooming, since Zoom never presentations how grimy my hair in reality is and yoga pants are always a perfect fit. But it wasn’t always like this.

In reality, I nearly ran off the rails a month into the pandemic. Unlike lots of my colleagues, I was faring smartly with the newness and newness of the pandemic, until I fell right into a lure that’s become acquainted to many. The entice? It is called “Revenge Bedtime Procrastination.”

What is Revenge Bedtime Procrastination?

I first heard this term utilized by Christine Li, Ph.D., my good friend and procrastination trainer. Revenge bedtime procrastination occurs after we attempt to wring the final little bit of life out of the day. It hits me after I’ve been too hyperfocused on my paintings, at the expense of everything else. I don’t take breaks. I omit to eat lunch. Even a social call with a business colleague or friend seems taboo.

By night, I’ve completed the last of my to-dos. No one is messaging me, my children and husband are winding down, my kitchen is blank, and my canine is curled up in her bed. There aren't any distractions. Those delicious hours between Eleven p.m. and 1 a.m. are my reward for a day well completed. The last item I wish to do is give them up and go to bed, so I inadvertently engage in a bit revenge bedtime procrastination.

What My Revenge Bedtime Procrastination Looks Like

When my daughter offered me to “Love Island,” I rolled my eyes on the British reality series and requested why any individual would surrender sleep for this twaddle. Fast ahead one week and I was 12 episodes right into a midnight-to-2:30 a.m. dependancy.

[Click to Read: 9 Sleep Deprivation Solutions for Adults with ADHD]

The closing straw was once when I caught myself in the toilet replicate. After completing several Zoom periods, I saw that I was wearing a shirt, a chunky necklace, and pajama bottoms! I had slept thru my alarm and showed up half-dressed.

I had fallen right into a development of getting up later, working out later, staying up later, and feeling lower than nice. It dawned on me that digging myself out of the bedtime procrastination hollow used to be going to take much more energy than staying out of the hole initially!

Putting a Stop to Revenge Bedtime Procrastination

I may not want a lot of sleep, but I do need it – it’s the only factor that is affecting everything else in my life: temper, power, workout routines, focus, productivity, motivation, how I look, and how I think.

The next night, I went to mattress at Eleven p.m., and I was up ahead of my 6 a.m. alarm. I was performed with my determine through 7:30. At my desk through 8:30.

[Read: How to Fall Asleep with a Rowdy, Racing ADHD Brain]

I was now not beginning my morning seeking to catch up. I was forward of it and on my sport. That one choice, to sleep, gave construction to my entire day. Once I had that realization and saw how much better I felt, it was clear that bedtime procrastination used to be taking revenge on me. Yes, I cherished that delicious time between nighttime and 2:30 am. But starting my day working to catch the teach didn’t feel 1/2 as just right as did riding it.

So how did I am getting myself into mattress on time? I made it as simple as imaginable. First, I negotiated a dead night curfew with myself. If it had been previous, I knew I wouldn’t keep on with it. Then, I drew a vivid line the use of my Apple watch alarm (any phone will do). I set one alarm for 11:55 p.m. and a second one for middle of the night. At 11:55, like Cinderella, I get my one and most effective warning that it’s time to move house from the ball. My challenge is to get up, turn off the lighting fixtures, and stroll to the bedroom earlier than nighttime. Bright traces, video games, and streaks are particularly effective for me. I now know when I want to get into bed and how I’m going to do it.

Your easiest time table may not appear to be mine. After all, our ADHD brains are stressed out in a different way. Still, in case you’re feeling worse than you’d love to feel, check your sleep first and whether or not you’re attractive in revenge bedtime procrastination. Also, keep away from “Love Island.” It’s no longer price it.

Revenge Bedtime Procrastination: Next Steps


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