I feel too excited to sleep, and too exhausted to wake up. How can I fix this cycle? | Leading questions

Changing a habit can be slow and nonlinear, writes advice columnist Eleanor Gordon-Smith. And self-flagellation won’t help the process

How do you fix an unhealthy life routine? I have always considered myself a “night owl”, but lately I feel like I’m missing out on life. I like my job, I want to keep it – I’m currently on probation – but since the beginning of the pandemic and working from home/hybrid working have become a thing, I’ve trapped myself in an unhealthy routine and I struggle to fit in with the rest of the world’s circadian rhythm.

I snooze my alarm (if I even hear it), go back to bed, start work late, forget to have breakfast and/or lunch, finish work late and sleep late. When I do start work early and the time to “switch off” arrives, I feel guilty that all my tasks aren’t fully ironed out, so I keep working until late and inevitably slide back into my unhealthy habits.

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