Psychologists say these 7 evening habits could be holding you back from ever feeling truly happy

Have you ever woken up feeling tired, anxious, or just wrong and not known why? It turns out that what you do at night could be slowly taking away your happiness.

Psychologists and Buddhist philosophers say that true happiness doesn't just happen; it's the result of small decisions made after dark.

Why do evening habits matter so much?

Experts say that even a small change to your nighttime routine, like being thankful or not checking your email late at night, can make a big difference in how you feel in the morning.

According to psychology, happiness is the result of daily choices, particularly those made between sunset and bedtime.

More than ten years of studying Buddhist philosophy and modern psychology has demonstrated that our actions at night can subtly influence our emotional state the following morning, as per a report by GEE.

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What habits are secretly ruining your mood?

According to research, seven common evening habits are associated with lower levels of life satisfaction. Understanding these habits can help people find more happiness and fulfillment.

Doomscrolling:

The constant swiping of bad news or social media, known as "doomscrolling," can increase anxiety and disturb sleep, which are harmful to long-term health. According to Harvard clinicians, this habit is the antithesis of mindful awareness, or sati.

Second-hand suffering is what we consume rather than being there ourselves. The answer is not a total digital detox but a conscious change to a calming activity, like reading or talking to a significant other, to mark the end of the day.

Procrastinating on bedtime:

Bedtime procrastination is a type of self-sabotage in which we go to bed later than planned without any external reason. This can lead to a poorer mood and chronic fatigue, both of which contribute to unhappiness.

To combat this, label the urge as "revenge bedtime procrastination" and engage in conscious breathing to reclaim agency.

Rumination:

A 2023 longitudinal study found that people who engage in evening rumination experienced sharp increases in depressive symptoms, indicating that rumination—the repetition of mistakes, is a significant predictor of depression.

This problem can be resolved by focusing on gentle curiosity instead of self-criticism through a brief metta meditation, which was a key exercise in Hidden Secrets of Buddhism.

Things like alcohol and late-night munchies:

Alcohol and comfort food consumed late at night can have a detrimental effect on happiness and the quality of sleep. While heavy, sugary snacks cause blood-sugar spikes and interfere with sleep cycles, higher alcohol consumption results in worse sleep.

By allowing the body to receive a calming signal without experiencing metabolic chaos, mindfulness offers a more gentle wind-down ritual.

Keeping the work inbox accessible:

Keeping a work inbox open while you sleep can impede psychological recovery and detachment, increasing the risk of burnout. Leaders should avoid responding to emails at night and instead plan them to be sent at 8 a.m. to encourage healthier work habits.

Browsing for social validation boosts:

Instagram's filtered body photos can increase social comparison, which lowers body satisfaction and self-esteem, according to a 2024 experimental study.

Closing social media apps at night and doing things that support one's values, like writing or drawing, can help combat this and preserve happiness and self-acceptance.

Neglecting gratitude:

Gratitude exercises, like writing down three things for which you are grateful, have been shown to dramatically increase positive affect and life satisfaction, according to a 2023 meta-analysis of 64 randomized controlled trials.

Gratitude isn't magic; it's attentional training that teaches the brain to look for opportunities rather than dangers. Practicing gratitude for two minutes each night, pen and paper, may be the psychological equivalent of compound interest.

How can you end your day more peacefully?

Identify patterns in your life and prioritize awareness over judgment. This week, try a changeable habit and approach it as a gentle experiment. According to Buddhist psychology, long-term happiness is cultivated in quiet, repeatable moments when we skillfully relate to our own minds.

FAQs

Is doomscrolling really so bad before bedtime?
Yes, it increases anxiety and disrupts your sleep. Consider swapping it for reading or light stretching.

Can changing just one evening habit improve happiness?
Even a two-minute gratitude list or avoiding late-night Instagram can have a noticeable impact.