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I often hear from clients
that they are exhausted.

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And when I asked them about their day
and their productivity habits, they often

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tell me how busy they are . Then they get
home and they take care of their family

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and they have other responsibilities.

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Eventually I asked them how they relax.

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Most of the time.

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It's by watching Netflix in the
evening, just before bedtime

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and bingeing on shows at night.

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So what's wrong with this?

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Well, the problem is that using
screens before bedtime has been

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shown to inhibit your REM sleep  and
make you more tired in the morning.

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At the beginning of the pandemic, the
term revenge, bedtime procrastination

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crept up and went viral on social media.

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In this episode, we'll talk about
what it is and an alternative to

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revenge bedtime procrastination.

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I'm Amin Ahmed and welcome
to be well do well.

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Why do we need to take
revenge on our bedtime?

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Usually it's because we don't feel
like we have control during the day.

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Maybe your clients are taking your
time away from creative work, or

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maybe have a family with young
kids and lots of responsibilities.

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One solution to making time for
yourself is to find little pockets

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of time throughout your day.

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For example, at lunch, you could
go out for a walk in nature or meet

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a friend and just go for a stroll.

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Rather than sitting in front of your
computer and having lunch, going outside

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is a great way, not only to get a
little bit of fresh air, some exercise,

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but also to get some of that me time.

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Another way to take control
back is to set a limit.

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The problem isn't that you're
necessarily bingeing on Netflix.

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It's that you lose control and
you don't have a stop time.

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Ideally, you don't want to be watching
any screens at night, but initially

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try cutting back to maybe only one
episode, then try for a time limit,

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maybe only 10 minutes of a show.

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The more, you keep promises to
yourself, the higher in integrity

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you'll be and the easier it will be in
the future to keep to your promises.

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Once you built up your muscle to
not binge at night, you'll find that

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occasionally you still get the urge.

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For when this situation arises, set aside
a day and make it your Netflix night.

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Maybe you'll set aside Saturday
evening and watch a movie or

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watch three or four shows.

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Whatever works for you, just make
sure that it's in your control.

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If you're really serious, grab your
journal, your notepad, your sticky

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pad, and write down the day that you're
going to stop Netflix bingeing at night.

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Once you decide on that date, after
that, there's no more bingeing at night.

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So as a recap, you can make time for
yourself during the day by going for a

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short walk or taking some time in nature.

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You should also set a time limit so
that you know how much time you're

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spending and when it's too much.

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And lastly pick a day that
you allow yourself to watch a

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little bit of Netflix at night.

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I hope this has been helpful.

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Join us tomorrow for discussion
on health and wealth.

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This is one of my favorite topics
and it's going to be a great episode.

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Thanks again, and I'll see you tomorrow.