We discuss what is, and how to deal with revenge bedtime procrastination. If you have adhd, this episode will explain why you feel tired so much.
Transcript
I often hear from clients that they are exhausted.
Speaker:And when I asked them about their day and their productivity habits, they often
Speaker:tell me how busy they are . Then they get home and they take care of their family
Speaker:and they have other responsibilities.
Speaker:Eventually I asked them how they relax.
Speaker:Most of the time.
Speaker:It's by watching Netflix in the evening, just before bedtime
Speaker:and bingeing on shows at night.
Speaker:So what's wrong with this?
Speaker:Well, the problem is that using screens before bedtime has been
Speaker:shown to inhibit your REM sleep and make you more tired in the morning.
Speaker:At the beginning of the pandemic, the term revenge, bedtime procrastination
Speaker:crept up and went viral on social media.
Speaker:In this episode, we'll talk about what it is and an alternative to
Speaker:revenge bedtime procrastination.
Speaker:I'm Amin Ahmed and welcome to be well do well.
Speaker:Why do we need to take revenge on our bedtime?
Speaker:Usually it's because we don't feel like we have control during the day.
Speaker:Maybe your clients are taking your time away from creative work, or
Speaker:maybe have a family with young kids and lots of responsibilities.
Speaker:One solution to making time for yourself is to find little pockets
Speaker:of time throughout your day.
Speaker:For example, at lunch, you could go out for a walk in nature or meet
Speaker:a friend and just go for a stroll.
Speaker:Rather than sitting in front of your computer and having lunch, going outside
Speaker:is a great way, not only to get a little bit of fresh air, some exercise,
Speaker:but also to get some of that me time.
Speaker:Another way to take control back is to set a limit.
Speaker:The problem isn't that you're necessarily bingeing on Netflix.
Speaker:It's that you lose control and you don't have a stop time.
Speaker:Ideally, you don't want to be watching any screens at night, but initially
Speaker:try cutting back to maybe only one episode, then try for a time limit,
Speaker:maybe only 10 minutes of a show.
Speaker:The more, you keep promises to yourself, the higher in integrity
Speaker:you'll be and the easier it will be in the future to keep to your promises.
Speaker:Once you built up your muscle to not binge at night, you'll find that
Speaker:occasionally you still get the urge.
Speaker:For when this situation arises, set aside a day and make it your Netflix night.
Speaker:Maybe you'll set aside Saturday evening and watch a movie or
Speaker:watch three or four shows.
Speaker:Whatever works for you, just make sure that it's in your control.
Speaker:If you're really serious, grab your journal, your notepad, your sticky
Speaker:pad, and write down the day that you're going to stop Netflix bingeing at night.
Speaker:Once you decide on that date, after that, there's no more bingeing at night.
Speaker:So as a recap, you can make time for yourself during the day by going for a
Speaker:short walk or taking some time in nature.
Speaker:You should also set a time limit so that you know how much time you're
Speaker:spending and when it's too much.
Speaker:And lastly pick a day that you allow yourself to watch a
Speaker:little bit of Netflix at night.
Speaker:I hope this has been helpful.
Speaker:Join us tomorrow for discussion on health and wealth.
Speaker:This is one of my favorite topics and it's going to be a great episode.