It is mostly likely you are reading this when your cell phone should be on the charger and your head on the pillow. Instead you’re hours into looking at Facebook posts or relatable ADHD Tik Toks way past your bedtime. Sound familiar? It is a common experience called Revenge bedtime procrastination which is the act of deliberately putting off sleep in favor of doing other leisure activities such as binging Netflix that provide short-term enjoyment but few long-term life benefits. In addition, RBP happens when women with ADHD have busy schedules and daily responsibilities that keep you from enjoying your “me time” during the day so what can you do about RBP, here are some strategies to break the RBP cycle
Schedule Yourself Time 4 Fun
This sounds counterproductive, but take whatever it is that keeps you up at night and incorporate into your midday routine. (Yes, I’m giving you permission to schedule TikTok breaks in exchange for earlier bedtimes.)
Make this time intentional and allow yourself sprints of dopamine to avoid marathons at night.
Make your Bedroom For Sleep Only
If bed is where the laptop and Nintendo Switch are, it’s hard for your mind to differentiate between sleep and electronics. This includes entertainment and work, which should ideally be different environments when and where possible.
Remove The Distractions
Charge your phone in another room and/or set up Focus mode features. It’s much harder to pick up a distraction that isn’t nearby, especially when alarms and emergency contacts are the only permitted notifications.
Incorporate Relaxation Activities
Before going to sleep try to incorporate the following relaxation techniques
-Meditation
-Journaling
-Writing to-do lists
-Breathing Exercises
-Stretching
Final Thoughts
Those us women with ADHD tend to be really hard on ourselves. When recognizing our behaviors, we try to find solutions that allow us to navigate a neurotypical world. It’s also okay to find joy in simple pleasures and stay up late sometimes. We all do it, ADHD or not. The key is to find balance and to feel in control, at least most of the time. With the right know-how and resources at hand, I believe we can do it.