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By Meg Walker


31 MAR 2023

4 MEGNOTES - Personal thoughts that I would like to share with you.

2 CONVERSATIONS - Discussions that have inspired me this week.

3 RESOURCES - 1 quote, 1 resource and 1 idea to help you grow.

1 QUESTION - How would YOU answer it?



1. Have you ever found yourself scrolling through social media at 3 am? Feeling guilty for staying up so late but also unwilling to go to sleep? Congratulations, you might be a Revenge Bedtime Procrastinator.


Revenge bedtime procrastination is a form of self-sabotage. It's when you procrastinate from sleep by staying up late to regain some control over your free time. It can affect your physical and mental health. If you're feeling overworked or overwhelmed, it's easy to prioritise your leisure time over your sleep. But this can have serious consequences.

2. Sleep deprivation has many negative side effects. It can lead to poor concentration and memory problems. It can impact your hunger and movement levels which can make it harder to achieve your fitness goals. It can also have a serious impact on your mental health, well-being, social relationships and work performance. It can also lead to a poor bank account. Try my 'No Online Purchases after 8pm' Rule... If you still need a life size cut out of Pedro Pascal in the morning then buy him then! (You likely will still need this life necessity but it stops you spending out of boredom!)


3. Setting boundaries around your leisure time is a great place to start making change. Try scheduling some pre-bedtime relaxation and self-care and sticking to it. And when it comes to self-care, it's often about parenting yourself. Keep a consistent sleep schedule. Create a sleep-positive environment. Don't allow yourself to get overstimulated by technology right before bed. Keep the little promises you made to yourself, just like you would for a child.

4. Changing your habits can be challenging at first, but it's worth it for your health and wellbeing.​


Choose one thing to start working on, and take it one night at a time. Take a few minutes to wind down before bed. Why not try some meditating to calm your body and mind? If this doesn't feel accessible you could a brain dump. This is where you spend five minutes writing down every little thing that comes to your head. It doesn't have to make sense. It's just an easy way to acknowledge any thoughts or ideas and physically put them to one side to come back to later. You could also Write down a list of all the things you want to remember to work on the next day. This is a pro-active way of getting some of the overwhelm out of your head. Write it down for another day.


The Formative Formation newsletter will help you level up your health and fitness one email at a time. Every Friday, I will share my 4-2-3-1 line up of thoughts, quotes, conversations and resources on all things fitness and mindset.

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THE MEG METHOD: Break Free from Revenge Bedtime Procrastination

In this week's episode of THE MEG METHOD podcast,  I provide a special meditation that explores the topic of Revenge Bedtime Procrastination and how it can impact your physical and mental health. Learn how this habit can lead to burnout, exhaustion, and feelings of overwhelm, and how you can break free from it to achieve a more balanced and fulfilling life.

If you haven’t listened yet, please listen on Spotify or Apple Podcasts. You can also watch on Youtube.


PARADIGM SHIFT: Revenge Bedtime Procrastination - Psychology Behind Staying Up Late

This short and animation, gives you an informative summary of Revenge Bedtime Procrastination. It discusses where the term came from, what this looks like in terms of symptoms and provides suggestions on how to avoid it.

Watch it here.



"Your life does not get better by chance, it gets better by change." - Jim Rohn

As a 30 year old, I've had to accept that I have to put myself to bed! Nobody is going to tuck me in and turn on my night light. Hoping for better sleep is not enough. Be specific about your intentions and don't leave it up to chance. Set yourself up for sleep success. Making changes such as turning off electronics before bed. Practice relaxation techniques, and setting a regular bedtime and wake-up time. These steps can lead to better sleep and ultimately a better quality of life. Remember, change doesn't come by chance, it comes from taking action. Make this a commitment to yourself and your health.


Why We Sleep: Unlocking the Power of Sleep and Dreams by MATTHEW WALKER

Saying "stop procrastinating and improve your sleep" is much easier than taking action. Of course. But a big reason taking action can feel so difficult is because sleep often isn't a very appealing option. Why would you choose sleep over binge watching 'The Last of Us' or having a laugh with your friends online? Especially after working hard all day. Sleep often feels like something we HAVE to do rather than WANT to do. That's why it's important to understand why sleep is so beneficial to you. It's so much easier to commit, when you understand the of impact an action can bring you.


This is why I would encourage you to read Why We Sleep by scientific sleep expert, Matthew Walker. Why We Sleep explores twenty years of cutting-edge sleep research. It provides a detailed lists of its benefits. As well as the consequences of going without. Give it a read and learn everything that sleep has to offer.



There is always going to be temptation to stay up late. Dancing cat videos will be calling your name. Photos of you will be tagged. TV shows are waiting to be binged. But you are the protector of your precious slumber. You must not let procrastination have its revenge. 

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“What does a poor night's sleep cost me?”

(Why not use this week's big question as a journal prompt to reflect on the side effects of a poor night's sleep).
Want to share your discoveries? Send me a DM on Instagram @themegmethod or email me.
Sleep is your superpower.


Want to pass on this week's The Formative Formation via message, email or social media? Just copy and paste the link below:

Struggling to keep those little promises to yourself?


Push the blue button below to book a free coaching call with me. Let's create a new plan of action and get you feeling healthy again.


1. If you're wanting to improve your health this year, I have coached thousand’s of people to improve their fitness, breathwork and mindset through both 1-1 or group coaching:


  • 1-1 Coaching: An opportunity to work closely with me through live Masterclass sessions or bespoke monthly training plans. Whether your goal is around fitness, nutrition, mindset and/or breathwork, I can help you create lasting change (and I’ll prove to you that you can still enjoy life while doing so).

  • Connective Collective: This is an incredible community space where you can share your wins and struggles with people on a similar journey to you. You also have direct access to me, incredible resources and my exclusive live Breathwork and Meditation sessions.

 2. Fitness, health and mindset coaching advice via my two podcasts:

  • THE MEG METHOD Podcast: A podcast that provides you with actionable advice and tools on how to create a foundation for better health. Available to watch on Youtube or listen on SpotifyApple Podcasts or via your favourite podcast platform.

  • My Kind of People Podcast: Learn from some of the most incredible minds on the planet. Each episode, I speak with leaders and community members from across the world who all share a passion for positive change. Available to watch on Youtube or listen on Spotify, Apple Podcasts or via your favourite podcast platform.

Be kind. Breathe deep. Speak soon.

Big love, Meg x

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