Bedtime procrastination can cause sleep deprivation. This leads to slow thinking, low attention levels, bad memory, bad decision making, stress, anxiety and irritation. If sleep deprivation is not treated quickly, long term consequences include heart disease, diabetes, obesity, weakened immune system, pain, hormone issues, and mental health issues. What Is Revenge Bedtime Procrastination? (webmd.com)
What can be Done About This?
If you think you have Revenge Procrastination, the first step is becoming aware that this is an issue for you.
The next step, is to switch your evening routine up. If you are watching TV maybe try and turn the programme off at a particularly dull point. I did this experiment on myself and it really works. As most television content is available to watch another time. Then you won’t want to see what happens next. All TV series are made to hook you, so don’t play their game.
A client of mine mentioned the great idea of having a ‘Hard Stop’ at a reasonable time of day, when you switch off any notifications and stop working.
Make sure your weekend is fun and mostly screen free. Use it wisely. Live for the weekend. If you want to stay in that high pressured, long hours, job, I do hope there are benefits. But the quid pro quo is usually forsaking Monday to Friday quality free time, for the sake of the company. Make peace with that. Remind yourself of what you are aiming for.
A famous Investment Bank once used a graduate recruitment advert, which said, ‘Give us your twenties and we’ll make you a millionaire by thirty!’ Quite. I wonder what they did when they got to 30?
If you are having a realisation that there must be more to life than working all the hours of the week, there probably is. I say probably, as I don’t know what your individual talents or savings account look like. I’m not going to say leave your job, as the grass may not be greener. Only you can determine that for yourself.