HOW REVENGE BEDTIME PROCRASTINATION CAN ACTUALLY SABOTAGE YOUR SUCCESS

ishikalatwal
Jun 13
2 min read

During my recent book tour in Indonesia, I had the opportunity to engage in deep conversations with several high-performing executives. One theme that came up repeatedly was something surprisingly common yet rarely addressed—revenge bedtime procrastination. It’s the tendency to delay sleep for personal time, often after an exhausting workday, even when we know it will hurt us the next day. Many founders and leaders I’ve coached fall into this trap: after long hours of back-to-back meetings and constant problem-solving, they get home drained—but instead of sleeping, they scroll through social media, binge-watch shows they don’t care about, or read random content. This behavior stems from a subconscious desire to reclaim lost time, and yet, ironically, it chips away at their ability to lead effectively.

The real issue here is what I call “work anxiousness”—the inability to mentally disconnect from work. In the pursuit of staying ahead or feeling in control, many leaders push themselves past healthy limits and use late-night hours as the only "me time" available. In almost 90% of my coaching sessions and leadership programs, I’ve observed that this habit persists even among those with well-structured routines. The result? Poor sleep, decreased energy, irritability, and impaired decision-making. And in leadership roles, where emotional resilience, clarity, and strategic thinking are non-negotiable, sleep deprivation becomes a silent performance killer. Neuroscience backs this up—lack of sleep weakens brain function, emotional regulation, and problem-solving abilities.

The solution isn’t about tougher discipline—it's about smarter design. Leaders today don’t need more hustle; they need more intention. Start by setting a consistent sleep schedule and disconnecting from digital devices at least 30 minutes before bed. Avoid going straight from high-intensity work to rest; instead, create a calming wind-down routine. Leadership is more than just doing more—it’s about managing your energy, setting boundaries, and making room for recovery. The most successful leaders aren’t those who push the hardest, but those who know when and how to switch off. Sleep, after all, is not a luxury—it’s a leadership tool.

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Payal Nanjiani

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