This episode is among the hottest episodes on this podcast! Revenge bedtime procrastination is one thing most perfectionists battle to cease.

Whenever you’re not planning correctly as a perfectionist, you place extra enterprise duties in your to-do record than you’ve gotten time to finish. Since you need to be productive, you place stress on your self to get the whole lot accomplished. However then you definately don’t know what to do first…

You find yourself engaged on a random enterprise job till it’s 80% accomplished (after which get distracted by one thing else) otherwise you do nothing in any respect. All of the whereas, you’re feeling responsible that you simply’re thus far behind. You’re eager about all the issues try to be doing that aren’t getting accomplished (like posting persistently on social media). And also you’re making an attempt to atone for all the life admin your previous self has delegated to you.

Day by day has an undercurrent of overwhelm, panic and stress. And with each unproductive day that passes, it solely will get more durable to belief you’ll get the whole lot accomplished. You’re burned out from all of the stopping and beginning. And also you’re starting to marvel should you’ll ever change.

However then comes bedtime. You promised your self you’d get to mattress on time however you knew you wouldn’t. However why would you? The hours previous bedtime are the one guilt-free time you get to your self. Within the nonetheless of the evening, you may chill out and unwind. Nothing is anticipated of you. The stress is off. And you’ve got the promise of a extra productive tomorrow.

Right here’s the factor – a bedtime alarm or higher nighttime routine received’t cease revenge bedtime procrastination. Revenge bedtime procrastination is a symptom of an even bigger downside.

Since you haven’t been planning correctly…

• You’re placing an excessive amount of in your to-do record
• You don’t know what’s necessary and what isn’t
• You may’t belief your self to observe by way of in your plans
• You’re making an attempt to atone for the whole lot your previous self postpone
• You’re not getting clear relaxation through the day

Whenever you begin planning correctly, revenge bedtime procrastination will cease. You’ll have the ability to get up on the time you need, with out snoozing your alarm. As a substitute of watching Instagram tales, you’ll do the stuff you really need to together with your time – flip a nook of your own home into probably the most inspiring workspace for your enterprise. And also you’ll lastly learn all of these books in your bedside desk.

Beginning on the 6 March 2024 I’m releasing a 5-Half Podcast Collection on How To Cease Procrastinating. An episode will likely be launched each different day so ensure you’re subscribed to this podcast.

P.S. You’ll have the ability to join PGSD when the doorways open on 14-21 March 2024. 

Discover the total episode transcript and present notes at samlaurabrown.com/episode446.

In This Episode You’ll Study:

• Why perfectionists battle with revenge bedtime procrastination
• The true cause you may’t get to mattress on time
• Why setting a bedtime alarm or a greater nighttime routine received’t assist
• Learn how to cease revenge bedtime procrastination for good
• What’s going to change once you’re planning correctly as a perfectionist

Featured In The Episode:

Free Coaching: How To Plan Correctly As A Perfectionist With Energy Planning

If you wish to get shit accomplished with out burning out, I invite you to observe the free coaching I’ve created on tips on how to plan correctly as a perfectionist with Energy Planning. By the top of the sequence, you’ll be prepared to start out utilizing Energy Planning in the present day to get your perfectionist mindset in your aspect so you may get out of your personal approach. Go to samlaurabrown.com/plan to observe the coaching in the present day.

Take The Perfectionism Quiz To Get Your Personalised Perfectionism Rating

If you happen to’re unsure whether or not perfectionism is what’s making you get in your personal approach, I invite you to take The Perfectionism Quiz. 

After working with over 1,000 perfectionist entrepreneurs, I created this free quiz so you may get your personalised perfectionism rating and uncover which of the 5 areas of perfectionism you’ll most profit from engaged on overcoming probably the most: whether or not it’s overthinking, procrastination, burnout, all-or-nothing considering or concern of judgement.

It takes lower than 3 minutes to get your distinctive outcome and be one step nearer to getting shit accomplished with out burning out. If you happen to love studying about your self and also you’re able to get out of your personal approach, go to samlaurabrown.com/quiz to take the quiz in the present day. 

Work With Me:

My teaching program Perfectionists Getting Shit Achieved (aka PGSD) teaches you tips on how to plan correctly as a perfectionist so you may get out of your personal approach in your enterprise. To seek out out extra about this system and be the primary to know when the doorways open, be a part of the waitlist in the present day: samlaurabrown.com/pgsd.

Pay attention To The Episode

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FULL EPISODE TRANSCRIPT

Introduction
Hello and welcome to a different episode of The Perfectionism Undertaking, a podcast stuffed with perfectionism recommendation for entrepreneurs. My identify is Sam Laura Brown, I assist entrepreneurs launch their perfectionism handbrake to allow them to get out of their very own approach and construct a satisfying and worthwhile enterprise. I’m the founding father of the Perfectionist Getting Shit Achieved group teaching program, which is in any other case often called PGSD. And for much more perfectionism recommendation that can assist you with your enterprise. You may observe me on Instagram @perfectionismproject

Sam Laura Brown (Customized Intro)
In in the present day’s episode is among the hottest episodes on this podcast. It’s on the subject of revenge bedtime, procrastination. And it’s been so useful for thus many individuals who hearken to this podcast that I need to ensure you have heard it. And should you’ve already listened to this earlier than, I need you to actually hearken to this with the place you might be proper now, to actually see if bedtime procrastination and that revenge, bedtime procrastination is one thing that’s happening for you, and tips on how to really resolve it. And a part of the explanation I needed to share this episode particularly, shouldn’t be solely as a result of it’s one of the widespread episodes on this podcast, however as a result of subsequent week beginning on the sixth of March, I’m going to be sharing a 5 half sequence on this podcast on tips on how to cease procrastinating. And that is going to actually share why you procrastinate, what you’ve been doing to cease procrastinating why that hasn’t labored, like deleting social media apps, writing little reminders, and publish it notes like, accomplished is healthier than excellent setting timers.

All of that, like why that hasn’t labored, and tips on how to really cease procrastinating in order that your enterprise goals, don’t go along with you to your grave, I actually need to guarantee that you’ll be able to take motion and procrastination is among the 5 indicators of perfectionism. And it’s one of many largest causes that good perfectionist entrepreneurs get in their very own approach a lot that their enterprise by no means really will get off the bottom. So on this 5 half sequence, I’m going to be sharing a lot with you that’s going to have you ever really have the ability to instantly, begin taking motion and doing that in an aligned approach that feels good. I’m going that can assist you do this in a approach that doesn’t freak you out and freak your perfectionist mind out. However have you ever really taking that motion in a approach that feels good. So make sure that should you’re not already subscribed to this podcast that you simply hit the subscribe button. And I hope you loved this episode on tips on how to cease revenge bedtime procrastination.

Sam Laura Brown
On this episode, I’m going to be speaking about revenge bedtime procrastination. I needed to do an episode on this as a result of I not too long ago despatched out an electronic mail about it and likewise posted about this on Instagram. And the response to that was large. So many individuals mentioned that they may relate to precisely what I used to be speaking about. And so I needed to do an episode to actually have you ever understanding why you might be staying up previous your bedtime and never capable of get your self to mattress on time. And why setting an alarm to get you to mattress, and why having a greater nighttime routine isn’t really going that can assist you cease that.

And I’m going to be speaking about how planning correctly and utilizing energy planning, which can train you inside PGSD, how that’s going to have you ever stopping revenge, bedtime, procrastination with out you having to drive your self to do it. So I’m going to learn out the e-mail that I despatched out. After which I’m simply going to talk by way of some actually necessary issues to know in terms of revenge bedtime procrastination. And should you’re not aware of that time period, that’s what lots of people name it when you’re staying up previous the time that you simply deliberate to go to mattress. And also you’re primarily doing it as a type of revenge, within the sense that all through the day, you haven’t had your me time. And also you then keep up late to principally get revenge on that, and to have your predominant time.

So I’m going to be studying out that electronic mail after which let’s chat about what precisely is inflicting this revenge bedtime procrastination. So right here’s the e-mail. Revenge bedtime procrastination is one thing most perfectionist battle to cease. Right here’s why. Whenever you’re not planning correctly, as a perfectionist, you place extra enterprise duties in your to do record than you’ve gotten time to finish. Since you need to be productive, you place stress on your self to get the whole lot accomplished. However then you definately don’t know what to do first. You determined to put in writing an Instagram caption. However notice you don’t have ok picture to publish with it. After half-hour of scrolling by way of your digital camera roll. You consider ending off your about me web page, however debate how a lot info it is best to actually share. You don’t know who would possibly learn it in any case, and also you ponder beginning your electronic mail record, however nonetheless can’t determine on the right freebie.

And all of that tech offers you a headache. So you find yourself engaged on a random enterprise job till it’s 80% accomplished, after which get distracted by one thing else, otherwise you do nothing in any respect. All of the whilst you’re feeling responsible that you simply’re thus far behind. You’re eager about all of the issues try to be doing that aren’t getting accomplished, like posting persistently on social media. And also you’re making an attempt to atone for all of the life admin that your previous self has delegated to you. On a regular basis has an undercurrent of overwhelm, panic and stress. And with each unproductive day that passes, it solely will get more durable to belief your self that you simply’ll get the whole lot accomplished. You’re burned out from all of the stopping and beginning, and also you’re starting to marvel should you’ll ever change however then comes bedtime.

You promise your self you get to mattress on time, however you knew wouldn’t. Why would you? The hours previous bedtime or the one guilt free time that you simply get your self. Within the nonetheless of the evening you may chill out and unwind. Nothing is anticipated of you. The stress is off, and you’ve got the promise of a extra productive tomorrow. Right here’s the factor. A bedtime alarm or higher nighttime routine received’t cease revenge bedtime procrastination. Revenge, bedtime, procrastination is a symptom of an even bigger downside. Since you haven’t been planning correctly. You’re placing an excessive amount of in your to do record. You don’t know what’s necessary and what isn’t. You may’t belief your self to observe by way of in your plans. You’re making an attempt to atone for the whole lot your previous self has postpone, and also you’re not getting sufficient clear relaxation through the day.

Whenever you begin planning correctly. Revenge bedtime, procrastination will cease. You’ll have the ability to get up on the time you need with out soothing your alarm. And as a substitute of watching Instagram Tales, you’ll have the ability to do the issues that you simply actually need to do, like turning a nook of your own home into probably the most inspiring office for your enterprise. And also you’ll lastly learn all of these books in your bedside desk. So that’s the electronic mail that I wrote about revenge bedtime, procrastination, join PGSD, should you can relate to that, as a result of you will be energy planning and planning correctly as a perfectionist and capable of cease the revenge bedtime procrastination.

And I need to speak about precisely why that’s the case. Why is it that planning correctly could have you stopping revenge bedtime, procrastination, when setting an alarm to get you to mattress, or a greater nighttime routine received’t work. And also you’ve most likely tried these issues. You most likely give it I’ll set an alarm and that’ll remind me that I must get to mattress and when the alarm goes off, and then you definately simply snooze it and then you definately snooze it once more and then you definately reserve it once more. And then you definately simply cease the alarm altogether, and also you’re up a number of hours later and we actually need to get out of this cycle of revenge bedtime procrastination, not as a result of it’s unhealthy to go to mattress late. I actually need to dispel all of this hype that’s, are you able to dispel hype, dispel the parable round that it’s a must to get up early to achieve success. I’m a morning particular person, I get pleasure from waking up early.

And wait, maintain that thought. I get pleasure from waking up early. However I wish to sleep in pauses and time. I say that as a result of this morning, Lydia wakened at 330. And that was too early. So there’s a caveat to that. But it surely’s not for everybody to get up early. It’s a 5am 6am 7am. All of us have totally different pure rhythms. All of us have preferences for the sort of issues that we love to do all through the day. Some individuals favor to get up within the morning earlier than everybody else is awake, and actually really feel like they’ve obtained their day in that approach. Different individuals like to remain up late. Different individuals prefer to get up at a median time, goes to mattress on common time. And you’ll obtain your enterprise targets, whatever the time that you simply select to get up.

In order that’s one thing to concentrate to, should you’re simply making an attempt to get up early, since you suppose it is best to, which might be since you’re following planning recommendation that has been telling you specifics about when it is best to do issues like it’s a must to get up at 5am, for instance, that when you’re energy planning, you’ll be making a routine for your self a calendar for your self, a plan for your self, that really works for you, and your way of life, and your targets and your relationships and the whole lot else you’ve obtained happening. It’s not based mostly on these arbitrary guidelines which were created round what profitable individuals do.

So we need to get out of revenge bedtime procrastination, due to the influence that this has on self belief. So that you need to have you ever go into mattress once you mentioned you’ll waking up once you mentioned you wouldn’t as a result of there’s some superb time to do it. However as a result of once you hold making guarantees to your self, after which breaking them over and over and over, that may’t assist however influence your self picture. In order that’s a narrative inform your self about your self. It’s a approach that you simply consider your self, it’s so influential by way of habits and routines, we stay into who we consider we’re, it’s magnetic, we’re pulled in direction of what we consider about ourselves and being per that.

So should you consider that you’re somebody who doesn’t do what they mentioned they’d, that’s going to be what you might be pulled in direction of doing and it’s going to be very difficult to turn into somebody who does the issues they mentioned they’d. Now in PGSD, that’s who we had been, that we assist individuals to turn into somebody who does what they mentioned they’d, who is ready to observe by way of persistently do the issues that they know they should do. And we a part of that of the work that we do is engaged on self picture, which comes later within the PGSD course of, as a result of that’s so influential, however your self-trust, which we additionally work on PGSD, within the persistence section, your self belief, that’s destroyed by way of revenge bedtime procrastination, goes to seep over into your enterprise.

In order that though it’d really feel utterly unrelated, should you hold promising your self, you get to mattress on time and promising your self, you’ll get up at a sure time. And every single day you’re breaking these two guarantees with your self on most days, then it means when it comes time to really plan what you’re going to do with your enterprise. When it comes time to set targets, you aren’t going to consider that you simply’re the sort of one that will do it. And so when that’s the case, we both put approach an excessive amount of on our plate, as a result of we’re not going to do it anyway. So I could as effectively a minimum of seem to myself to be formidable. Otherwise you’re not going to do any planning in any respect. And also you would possibly end up sort of oscillating between the 2 of these. As a result of you aren’t capable of belief your self that it’s going to get accomplished. So like effectively, why trouble planning as a result of I do know I’m not going to do it anyway.

So we need to get out of this revenge, bedtime, procrastination as a result of it influences each space of life additionally, when you’re doing it, it’s this very sneaky type of self sabotage within the sense that it creates a number of drama. So once you had been doing this, you might be continually having conversations with your self about attending to mattress on time and waking up on time. Then there’s the drama of staying up late after which waking up late after which feeling behind and for thus many perfectionists feeling overwhelmed and behind is our MO. That’s our consolation that’s our house. That’s our familiarity. And so we do issues unconsciously, that perpetuate this sense of being behind as a result of that’s the place we really feel most comfy. And if we’re not feeling behind, we really feel like we’ve missed one thing or we really feel like issues are too good to be true and the opposite footwear gonna drop.

So we sort of create this state of being the place we’re continually behind. Am I continually feeling overwhelmed, so this feeds into it as effectively. And what occurs then is we get to sort of stay on this land of, effectively, if solely I may get up on time, then I’d be so productive, then my enterprise could be so profitable, then I’d be match and wholesome, then then then we’ve got all of those concepts about what life could be like if we may solely get up on time. After which we maintain ourselves aside from that, in order that we are able to blame not waking up on time, as the explanation that we haven’t achieved our targets that we don’t have the physique, we would like that we aren’t maintaining a healthy diet, that our enterprise isn’t the place we would like it to be.

We will blame Oh, if solely you might get up early, as a substitute of getting to take a look at our beliefs about ourselves by way of whether or not we really feel like we’re ok, and having in charge our lack of intelligence or expertise or that sort of factor like I on this podcast on a regular basis. And in PGSD, we speak in regards to the mounted mindset and the expansion mindset. And in terms of being in that mounted mindset that perfectionist have, after we’re in that we’re all the time wanting that to be a scapegoat. At any time when we’re failing, we need to blame procrastination, we need to blame anything that we are able to, as a substitute of getting to actually really feel like we gave it our all, and we nonetheless couldn’t do it. To a perfectionist that’s the worst sort of failure. To really feel like we gave a full effort and it nonetheless wasn’t ok.

So we do a complete lot of procrastinating, getting overwhelmed and indulging in that burning out all or nothing like all of these perfectionist tendencies and indicators are ways in which we shield ourselves from that susceptible feeling of going all in and are all in efforts nonetheless not being ok. And that closely pertains to revenge bedtime procrastination, as a result of we get in charge, staying up late and waking up late. As a substitute of getting to take a look at whether or not we’re really capable of obtain our targets. It’s a technique that we shield our potential this revenge bedtime procrastination. Additionally, simply the drama itself actually offers us one thing to be spending time, you understand, studying about morning routines, nighttime routines, and all these totally different ideas and hacks.

And we are able to actually put a number of psychological power into making an attempt to create a sorry, into making an attempt to resolve this downside that we’ve created for ourselves that we are able to’t get to mattress on time. After which we are able to’t get up after we deliberate. And in order that power that we don’t then should spend on tougher and susceptible issues like constructing our enterprise which may fail in entrance of family and friends. And all these different issues that had been scared to do. Had been like, oh, no, simply give attention to this extra comfy downside of not having the ability to get to mattress on time and never having the ability to get up on time. And so if we are able to resolve the revenge bedtime procrastination, realizing that it’s a type of self sabotage, realizing it’s quite common, it’s very regular. If you’re doing this, your mind is working.

It’s designed to maintain you protected and cozy and alive and revenge bedtime procrastination helps with that. However in case you are wanting to actually do that private improvement work, get out of your personal approach, get out of the perfectionist mindset and into the expansion mindset than we actually need to be seeing this as a type of self sabotage, and listening to the numerous ways in which it retains us again and actually been prepared to start out planning correctly and committing to that. And attending to mattress after we plan once more, it doesn’t should be early, you may get to mattress at 3am. If that’s what you intend, that’s completely okay. However even simply that alone, as a substitute of making an attempt to get to mattress earlier, simply really admit to your self, like let or not it’s okay that you simply go to mattress at 2am or 4am, or 11pm, or no matter that appears like for you.

There’s a lot self belief that’s in-built that alone of simply aligning the time you’re really going to mattress in the meanwhile with once you mentioned you’ll. So typically we attempt to align that by altering the time that we’re going to mattress or altering the time that we get up. However as a substitute, what you are able to do at first, is align it by saying that you simply’re going to remain up late and saying that you simply’re going to get up late. And that alone will likely be very fascinating. As a result of after we do this, I used to be like, I don’t need to be that sort of particular person. And that is the place we actually should be on to ourselves. As a result of after we are saying oh no, I’m gonna go to mattress presently and I’m gonna get up early and do all this stuff.

It’s letting us consider that we’re a sure sort of particular person when our actions aren’t really per that. And since we predict that we’re doing one thing totally different to what we’re really doing, and we don’t have that consciousness. surrounded, we aren’t really capable of change. As a result of we predict that having the intention of attending to mattress on time, and waking up at a sure time is identical as being the one that does that. So we need to, Sure, establish as being the particular person we need to be, however not in the best way that it makes us self sabotage even additional.

So inside PGSD, we speak about self picture and all this sort of factor. So I received’t go into an excessive amount of extra right here. However we’ve simply actually need to be onto ourselves with this revenge bedtime procrastination. You understand, lots of people do it, and lots of people joke about it. And oh, yeah, I do this too. And there have been so many individuals who commented on that publish, and who had been simply saying, like, that is me. And that is precisely what I do. And so I actually felt prefer it was necessary to speak about it on the podcast, as a result of it’s one thing that fuel we are able to joke about. And it’s quite common. And I undoubtedly have instances when I’ve accomplished this, the place my clear relaxation has been missing. And it’s okay to do it.

However we need to actually use this as a chance to get out of our personal approach. And to see this as one thing that we are able to work on with planning correctly, that that is going to resolve for this, as a substitute of simply making an attempt to set an alarm making an attempt to have a greater bedtime routine. And you understand, individuals say, wine down, no, do some skincare, perhaps, or learn in mattress, put your telephone away, like all of that sort of factor. If you happen to’ve tried that, and it hasn’t labored, it’s not going to. You don’t should discover a totally different routine, or set an alarm at a unique time, it’s actually about fixing for the precise downside, which is that you simply’re not planning correctly.

So I’ve talked about within the planning sequence, that was episode 307, 308, 309, 310 and 311. These 5 episodes, I talked about the advantages of planning correctly, and all of the unimaginable issues that does for our companies, and that the one cause we’re not planning correctly is as a result of most planning recommendation doesn’t work for perfectionist. So it’s not your fault. There’s nothing flawed with you should you’ve been doing this. However after we begin planning correctly, we’re capable of cease this and truly create a lot self belief and be the one that is implementing what they know who’s taking motion, who’s taking all of the stuff you’ve realized from applications that you simply’ve been in really implementing that utilizing that placing previous procrasti-learning to make use of, that’s what we need to have you ever doing. And planning correctly by energy planning will assist with that.

So a number of particular methods I need to speak about with how planning and the way it will assistance is that you’ll determine it out once you work finest. Whenever you get up finest go to mattress finest, you’ll actually undergo the three steps of how planning so there’s a Energy Hour, little tweaks and the weekly evaluation. As you’re doing that you simply make the three month dedication to that. So that you’re repeatedly doing that every week that you’ll actually begin to get a really feel to your pure rhythms, how you’re employed, once you work finest once you don’t work effectively in any respect. And actually see what that’s for you in and having the ability to let go of all these concepts that had been offered about having to get up early. And like for instance having to get up at 4am or having to remain up tremendous late and all these totally different concepts which are on the market to as a substitute actually get in tune with what really works for you.

If you happen to’re an evening owl, and also you need to keep up late, perhaps determining tips on how to simply keep up late and let that be okay and never try to repeatedly inform your self this story that try to be attending to mattress earlier as a result of everybody else does. We must be waking up early, as a result of everybody else does. That too as a substitute, embrace the way you really work finest and take away that drama, which goes to really feel uncomfortable, as a result of as I mentioned, we like having that drama round it. So we don’t should do different issues in our life which are extra scary. After which a tougher, we are able to as a substitute simply be busy fixing this downside. I simply want I may get to mattress on time.

However you’ll actually once you up how planning, actually determine once you work finest for me, that is how I discovered that I work finest within the mornings, is that I’ve tried all various things. All through my use of energy planning, I’ve tried working very first thing within the morning, I’ve tried doing sluggish morning. So for just about the entire of 2020 I did this, that I didn’t begin my workday till round noon. So I’d do that lengthy morning routine of studying a e book and meditating and doing all these issues. And it sounded nice. And a part of the explanation that I did that, going again to those concepts we’ve got about when it is best to and shouldn’t be working is that to me, once I was ending my day at 6pm, like everybody within the company world that I come from, I felt like I used to be working laborious sufficient and I used to be deserving.

Though I didn’t get began until round noon, I felt like I used to be doing extra. However when this yr really, it’s 2022 now, final yr in 2021, once I modified it, that is earlier than I’ve Lydia, once I change it to start out my workday at 8:30am, ending at 230, which works so significantly better for me. And I did that as a result of I may see my energy planning that I actually took approach longer to do duties once I had them within the afternoon in contrast throughout the morning. Prefer it takes me much more psychological power to do one thing at 3pm than it does to do it at 9am. And so I can actually see by way of doing my weekly evaluation after which making these changes in subsequent time I used to be doing my Energy Hour and persevering with to try this, that it didn’t work for me to have this sluggish morning that so many individuals speak about loving their sluggish mornings.

And that may be you. And that’s superb for you. Energy planning might help you actually embrace that, and have an unimaginable sluggish morning after which heat up inside your day. However I really like to only get in and begin my day and do my work after which have the afternoon off. And as uncomfortable as that’s as a result of my mind tells me I’m not working laborious sufficient, I don’t deserve what I’ve achieved, I’m then ready to try this work on it immediately on that private improvement that I would like to try this. They’re so comfy with what I’m attaining, though I’m not working as laborious as another persons are, in my thoughts, like this complete phantasm we’ve got about what everybody else is doing. However you may actually determine it out with energy planning once you work finest.

And so for some individuals, for instance, like for myself, I actually work finest once I simply have a giant chunk of time. Ideally, I’m similar to consuming whereas I’m working, I simply have this very condensed chunk not more than six hours. Ideally, I’d say 4 to 5 hours, the place I’m simply getting shit accomplished. After which I break however different individuals perform a little bit of labor right here, a bit of bit of labor there and and sort of you understand, doing little chunks of perhaps an hour or two hours or half an hour. And so they do that every one all through the day. And I discover that once I do this I really feel way more drained. My work is of decrease high quality, it takes me longer to get issues accomplished. However I do know all of that as a result of I’ve been energy planning.

In order that’s going that can assist you in terms of revenge bedtime procrastination, as a result of it’d really be that going to mattress every time you’ve gotten been going to mattress that you simply’ve been considering is just too late, is definitely a fairly good time for you. And that waking up once you’ve been waking up, which you may be considering is just too late is definitely a fairly good time for you. If that may very well be the case. And it may be as effectively that you simply actually acknowledge that isn’t the case. And you’ll see laborious proof of that. I feel a number of us who if we’re doing this revenge bedtime procrastination would say, I do know that it’s not working for me, I do know that I’m not being my finest self that I’m not being intentional with time. However had been so obscure in regards to the influence of that. There’s no actual motivation to vary it.

However when you’re energy planning, and you might be actually current to what there’s to do, and also you’re actually current to once you’re not doing it not on this obscure, wishy washy, I must be extra productive approach. However you really know precisely what you had deliberate to do. And you’ll discover precisely once you’re going off track and actually get interested by huh, that is fascinating. I plan to do one thing and now I’m not doing it. After we’re working from a to do record. We don’t get that perception into ourselves and so we miss a complete lot of self sabotage. However when you’re Energy planning, you’re actually going to be attending to know your self, you’re actually going to be figuring your self out.

And likewise, like a number of issues be okay that different individuals may not do, equivalent to working in random chunks of time, staying up late, waking up late, all these various things. So additionally, when you’re energy planning, and that is large, you’re going to get sufficient clear relaxation so that you simply’re capable of get me time all through the day. And also you don’t have to attend till after bedtime, for the stress to be off for the guilt to be gone. That’s a giant cause this revenge bedtime procrastination is there, like, as I talked about at first of this, that in case you are not planning correctly, you’re placing an excessive amount of in your to-do-list, you don’t know what’s necessary, what isn’t, you may’t belief your self to observe by way of with plans, you’re making an attempt to atone for all that stuff your previous self has left for you.

After we are doing that we really feel a lot stress and stress and overwhelm. So meaning even when through the day, you might be hanging out with a pal, or you might be doing no matter you need to do as your time without work. And by the best way, should you don’t even know what you’d love to do for enjoyable, that’s one other signal you actually should be planning correctly. As a result of for thus many entrepreneurs, particularly should you actually really feel like you might be your enterprise, and if the enterprise is succeeding, you’re succeeding and the enterprise is failing, you’re failing that’s brought on by you not getting sufficient clear relaxation. And having that chance to actually discover who you might be past your enterprise, which then once you get to try this, you’ve gotten a lot extra braveness in terms of enterprise.

As a result of it doesn’t really feel like the whole lot is a mirrored image of how good you might be as an individual. So that you’re capable of attempt issues to innovate to do issues which may fail. And that creates a lot extra success. However when we’re not getting sufficient clear relaxation, which is resting with out guilt all through the day. So once you’re not planning correctly, what’s going to occur is normally you’re working from a really lengthy to do record, perhaps you’re not planning correctly, and also you’re doing that within the calendar. And so you’ve gotten this actually full calendar, and also you’re within the mentality of I’ll relaxation as soon as the whole lot is completed. I’m simply the sort of one that likes to have the whole lot accomplished, I favor it that approach I relaxation higher when the whole lot’s accomplished. Earlier than I’ve set it up earlier than too. So if that’s the place you’re at when you’re doing all of your Energy Hour, what you’ll do is you’ll plan your clear relaxation earlier than your needle movers. And that’s so necessary.

It’s so necessary that you simply deal with clear relaxation, like every other duties that you’ve for your enterprise. And inside PGSD we undergo what’s clear relaxation and what isn’t totally different actions like what that appears like. However that you must have time all through the day to get your clear relaxation. In any other case, you’re going to get revenge on your self for that and keep up previous the time you need to go to mattress. Our brains want a break, our brains want a lightweight on the finish of the tunnel. And if we don’t give ourselves a break deliberately, our mind will get it for itself. And it’ll procrastinate and scroll by way of Instagram and do senseless issues like that, which you’re most likely doing as effectively.

Or you’ll keep up previous your bedtime as a result of that’s once you give your self permission to relaxation and to unwind since you suppose, Effectively, I’m not meant to be doing something proper now besides sleeping. And so that is completely okay. However through the day, there’s this undercurrent of like shoulds these are the issues I must be doing. So that you don’t really let your self have that guilt free relaxation. But it surely’s so necessary. It is advisable to actually deal with clear relaxation with respect. And I’m nonetheless determining what clear relaxation appears like for me, now that I’m a mother. And I’m nonetheless engaged on the enterprise and doing all these different issues as effectively. With each season, you’ll be determining what that appears like for you.

However getting that clear relaxation and prioritizing. It would make you a lot extra centered and productive. When it comes time to work on your enterprise. If you’re discovering that you simply’re struggling to remain motivated to work on your enterprise, and once you sit all the way down to work on your enterprise, you simply really feel like you don’t have any power for it. You don’t have any concepts for it or very not often. And also you’re simply sort of trudging alongside and chipping away and by no means actually getting anyplace. That’s as a result of you aren’t getting sufficient clear relaxation. Since you haven’t been planning correctly. You haven’t been following loads of recommendation that really works for a perfectionist. So you’ve gotten simply been slugging away, and your mind is like that is tedious. We’d like a break. I can’t see one coming. So let’s go look on Instagram.

After which that solely creates extra stressor and stress, stress, stress and stress and overwhelm since you’re getting much more behind in your to do record. And also you would possibly try to rewrite that to do record so that you don’t look behind on it. However you understand you’re behind you may really feel that you simply’re not on prime of your shit. And that’s the undercurrent all through the day. That’s all about clear relaxation. And because of this setting an alarm to get to mattress isn’t going to assist. It’s why having a greater nighttime routine isn’t going to assist. It is advisable to have time all through the day that’s for you. And that may look totally different for everybody what that includes, however that you must have time the place you aren’t feeling responsible that you simply’re not being extra productive.

And when you’re doing this clear relaxation, when it comes time to work, it is possible for you to to give attention to way more simply as a result of there’s that gentle on the finish of the tunnel. And your mind is aware of {that a} break is developing. So particularly should you’re eager to do brave issues, which frequently the needle movers are, they’re not very time consuming issues that require probably the most braveness, it’s a lot simpler to try this. When you may take a look at your calendar and say, Okay, I’ve these couple of scary issues to do that morning, or this afternoon or this night, no matter time of day you need to work, that’s completely okay. However I do know, two hours after, I’m going to have the ability to do no matter I need guilt free.

And what most individuals discover is that once they’re really resting, once they deliberate to relaxation, and it’s clear relaxation, that you’ll do issues in your relaxation time that’s restorative and recharging. However when you’re resting, once you really feel responsible, you’ll do issues which are making an attempt that can assist you escape the guilt that aren’t going to be recharging, like scrolling social media, after we plan clear relaxation in our calendar. So say should you deliberate a complete day of fresh relaxation, you might be most likely not going to plan to scroll by way of Instagram that complete day. However in case you are resting as a type of escape, with a number of guilt, it may very well be that you simply spent all day scrolling, however once you’re being so intentional together with your time, together with together with your relaxation, that’s not going to be interesting since you’re there’s no guilt to flee.

So your mind and be like, Okay, this can be a bit boring. However once you’re making an attempt to flee the guilt, oh, we are able to go on and on and on and on and on making an attempt to distract ourselves. So with energy planning as effectively, it’s going to get you out of this cycle the place you’re continually feeling behind. So I’ve talked about how self picture is concerned on this once you consider that you simply’re the sort of one that doesn’t do what they mentioned they’ll, who’s behind on their enterprise on their life admin, who wants reminders from different individuals, should you’re typically saying, Hey, are you able to remind me Hey, can you retain me accountable and make attempt do XYZ, then you definately’ve obtained some work to do round your self picture and round this.

And we’ll show you how to with that inside PGSD. However doing Energy planning will get you out of this cycle the place you’re continually feeling behind. And why it feels susceptible to not be behind. And after we simply need to keep on this state of affairs the place had been actually simply creating a lot overwhelm by placing an excessive amount of on our plate or being too obscure about what we’re doing all this simply so we are able to really feel behind and sort of hold residing into that. So when you’re energy planning, you’ll plan what you do, it’ll really be real looking, you’re going to get it accomplished. And this sense of being behind and the stress of that may go away and you’ll learn to be okay, with not feeling pressured and never feeling behind as bizarre as which may sound as a result of he may be like, I need nothing greater than to not really feel that approach. But it surely turns into comfy and acquainted. And so we sort of maintain on to it like this safety blanket.

So with energy planning, you’ll be okay with letting that go. You’ll even be very intentional together with your time once you’re energy planning. So you need to use your me time for stuff you really need to do. You received’t simply be watching random movies, scrolling by way of Instagram watching TikTok no matter it’s that you simply had been doing, you’ll really be doing the stuff you need to do once you’re in your enterprise. And also you’ll even be doing the issues that you simply need to do when you’re resting. And that’s going to compound as a result of when you’re displaying up in your enterprise and following by way of together with your plans and then you definately’re displaying up to your relaxation and following by way of together with your plans.

You might be actually going to have such a unique relationship with your self. It’s going to elevate who you consider you might be which goes to make attaining your targets a lot simpler. It’s going that can assist you entice a complete totally different sort of pal into your life in case you are in being that the chums in your life on the sort of individuals that you simply actually vibe with and sure, you’re keen on them. However they aren’t actually bringing out the perfect of you and difficult you and cheering for you with your enterprise and interpersonal improvement. When you’re energy planning and being so intentional together with your time which doesn’t imply you’re excellent and it doesn’t imply that there aren’t going to be issues that you simply put in your calendar and it doesn’t create the outcome you needed to.

Energy planning doesn’t show you how to keep away from the truth of enterprise which is there are going to be stuff you do that may fail and stuff you do the place you might be rejected and all of that sort of factor. That’s a part of it. You’ll develop Identical resilience, you’ll have the ability to get by way of that and bounce again a lot extra rapidly. However all of this to say that you’ll, when you’re this sort of particular person, you’ll be attracting that sort of particular person into your life. And in case you are feeling like you might be missing associates that basically get you and get enterprise and get private improvement, then A, be a part of PGSD you’re gonna meet so many individuals like that in there, however you’ll be magnetic and you’ll entice individuals who will like you rather than actually attracting extra people who find themselves much like you which are at present procrastinating not doing what they mentioned they weren’t and that sort of factor.

And I need to end this up simply by saying that I do know that once you’re on this cycle of staying up late and waking up late and staying up late and waking up late and going towards your phrase, that it may possibly really feel prefer it’s not attainable to vary that. And I actually simply once more, need to underline that the one cause that is taking place is since you’re not following planning recommendation that really works for a perfectionist. Tou’ve been placing an excessive amount of in to-do-list, you don’t know what’s necessary, what isn’t, you may’t belief your self to observe by way of, you’re making an attempt to atone for the whole lot your previous self gave to you. You’re not getting clear relaxation that they’re all planning issues. And when you’re energy planning and planning correctly, as a perfectionist, it is going to be straightforward to observe by way of in your plans, since you’re planning in a approach that helps you fairly than a approach that’s turning your personal mindset on and treating your perfectionism and making you get in your personal approach. Whenever you’re planning correctly. It’s so a lot simpler to get out of your personal approach.

So I simply needed to complete by saying that as a result of I do know that this revenge bedtime procrastination can actually really feel prefer it’s simply who you might be, it’s simply one thing you’re going to should handle. If you’re making an attempt to handle it. That may be a signal that planning correctly goes to be so useful since you received’t should handle it anymore. You’ll turn into a unique particular person. And also you’ll be the sort of one that that isn’t even interesting to you intend once you go to mattress. And that may be like, however you intend once you go to mattress and also you do this. You intend once you to get up and also you do this. And also you honor your phrase. You honor your self, you honor your enterprise, you honor your potential as a substitute of making an attempt to guard it. You’re really pursuing that you simply’re seeing what you’re able to. You’re capable of be brave to place your self on the market to be prepared to fail publicly and if that occurs, you bounce again and also you’re supported and cheered on. That’s who we work with inside PGSD. If you happen to’re not in there we might love to ask you in. So samlaurabrown.com/pgsd is the place you may enroll.

Outro
I hope you’ve loved that episode on tips on how to cease revenge bedtime procrastination. And I do need to ensure you know, as I discussed on the prime of this episode, that beginning on the sixth of March, I’m releasing a 5 half podcast sequence on tips on how to cease procrastinating. An episode will likely be launched each different day, from the sixth of March onwards, that’s the Wednesday. So should you’re not already subscribed to this podcast, then ensure you hit the subscribe button. And in that sequence as effectively, I’m going to be telling you extra about my program, perfectionist getting shit accomplished. If you wish to get your self in an setting that really makes it really feel protected to do scary issues.

And also you’re additionally going to learn to plan correctly as a perfectionist tips on how to really get out of your personal approach and actually implement what you may need already heard me speaking about on this podcast, then I need to invite you into PGSD. So I’m going to let you know extra about that on this sequence. So you may determine whether or not or not it’s for you. The enrollment dates for perfectionist getting shit accomplished, are the 14th to the twenty first of March 2024. So mark your calendar should you already know you’re going to be becoming a member of us inside. However yeah, subscribe to the podcast should you haven’t already, and get excited for PGSD to open so you may really get out of your personal approach.