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When Motherhood

Why We Sabotage Our Own Sleep

Picture this: You’ve had a long day. You worked tirelessly, juggled responsibilities and managed to keep your family’s chaos somewhat under control. By the time the kids are finally in bed (after a battle of wills that could rival a courtroom drama), you’re officially off-duty. It’s your time. Cue the pyjamas and the celebratory mental confetti but instead of slipping into bed to recharge for another marathon tomorrow, you find yourself scrolling through social media, binge-watching shows or reading articles like this one until your body practically screams, “Go to sleep already!”

Sound familiar? Welcome to the not-so-exclusive club of revenge bedtime procrastination. It’s a phenomenon that’s as relatable as it is detrimental and it’s time we unpacked it.


What Is Revenge Bedtime Procrastination?

Let’s start with the basics. Revenge bedtime procrastination is the act of delaying sleep to reclaim personal time which feels stolen by the demands of work, family and life in general. It’s that rebellious little voice in your head saying, “I deserve this!” as you click “Next Episode” at 1 a.m. fully aware you’ll regret it when your alarm blares at 5.

The term gained traction in recent years, particularly during the pandemic when work-life boundaries blurred into oblivion. But even before that, many of us were guilty of sabotaging our precious sleep hours in the name of “me time.” The word revenge here is key, it’s not just procrastination; it’s deliberate. It’s a way of taking back control when life feels overwhelming.


Why Do We Do This to Ourselves?

Let’s face it: life is busy. For many of us, the day is a constant loop of responsibilities. Work deadlines, school runs, household tasks, emotional labor—by the time evening arrives, there’s barely anything left for ourselves.

So when the house finally quiets down and expectations fade, we cling to that time like it’s oxygen. Staying up late becomes a form of rebellion, a way to reclaim autonomy after a day dictated by obligations.

And while it may feel satisfying in the moment, it often comes at a cost. Lack of sleep affects mood, focus, emotional regulation and physical health. The next day becomes harder, which only reinforces the cycle.


How to Gently Break the Cycle

Breaking this pattern doesn’t mean forcing yourself into bed earlier or piling on more rules. It starts with awareness.

Understanding why you resist sleep helps shift the pattern from self-blame to self-compassion. You’re not lazy or undisciplined, you’re seeking balance.

Small changes can help: creating intentional moments of rest during the day, setting gentle boundaries around screen time or giving yourself permission to unwind without guilt.

Most importantly, it means recognising that rest isn’t a reward. It’s a need.


A Final Thought

Revenge bedtime procrastination isn’t about poor habits. It’s about unmet needs.

When you begin to listen to what your late nights are trying to tell you, you can start meeting those needs earlier, with more kindness and less exhaustion.

You don’t need to fight yourself to feel better. Sometimes, you just need to listen.


Related Reads

If this topic resonated with you, you may also want to explore these reflections:

Both explore the quieter patterns behind exhaustion, self-reliance and the moments we rarely stop to question.

The Self-Reflection Journal That Helps You Work With Yourself (Not Against Yourself)

Let’s face it, life can feel like a chaotic mess sometimes. One minute, you’re cruising along and the next, you’re caught in a whirlwind of emotions, triggers and questions like, Why do I keep doing this to myself? If you’ve ever wanted to hit the pause button on the chaos and figure out what’s actually going on beneath the surface, I’ve got something for you: a journal that doesn’t just ask you to “think positive” or slap an inspirational quote on your problems. Nope, this one’s different.

Meet the Self-Reflection Journal: A Place to Work With Yourself Honestly

This isn’t your typical journal with blank pages staring at you like a judgmental void. It’s a guided space designed for people who want to dig deeper not in theory but in the nitty-gritty of everyday life. It’s for those moments when something feels off, unresolved or like you’re stuck in a loop. You know the feeling. The one where you’re eating ice cream straight out of the tub at 11 p.m. wondering how you got here (again).

The purpose of this journal is refreshingly simple: to help you observe yourself with clarity and compassion. No toxic positivity here. No “just get over it” vibes. Instead, this journal invites you to slow down and notice what’s really happening such as your reactions, your habits, your emotions and give them the space they need to make sense.

Why This Journal is Different

Here’s the thing: self-reflection is hard. It’s not about being perfect or magically fixing everything overnight. It’s about getting curious, connecting the dots and understanding your inner patterns so you can make better choices when you’re ready.

The Self-Reflection Journal is structured to help you do just that. It offers thoughtful prompts that guide your attention without boxing you in. These prompts help you connect the dots between events, emotions and responses like discovering why your coworker’s tone of voice makes you want to scream or why you always feel drained after certain conversations. Spoiler alert: it’s probably not just their tone of voice.

Over time, this kind of self-awareness becomes practical. You’ll start to notice shifts in how you handle situations, better emotional regulation, clearer boundaries and a stronger sense of direction. It’s not about being perfect; it’s about showing up for yourself in a way that feels real and sustainable.

You Don’t Have to Write Every Day (Seriously)

One of the best things about this journal? It’s designed to be used slowly. There’s zero pressure to write every day or finish it in order (hallelujah). You can pick it up when you need clarity or grounding and set it aside when life feels steady. Think of it as a tool for orientation, not motivation.

So if you’re someone who starts journals with good intentions only to abandon them halfway through (guilty), don’t worry. This journal is made for real life, not some idealized version of it.

The Four Phases: Reset, Rise, Flow, Integrate

The journal is organized around four inner phases-> Reset, Rise, Flow and Integrate, that reflect the natural rhythm of self-reflection. These aren’t rigid stages you have to follow in a specific order; they’re more like emotional pit stops you can revisit as needed:

  1. Reset: When life feels overwhelming and you need to pause, breathe and ground yourself.
  2. Rise: When you’re ready to explore what’s driving your emotions and reactions.
  3. Flow: When you’re in the groove and want to build on your insights with ease.
  4. Integrate: When it’s time to connect the dots and turn awareness into action.

Each phase includes a mix of prompts and open writing spaces, so whether you’re in the mood for structured reflection or free-flowing thoughts, there’s room for both and because life isn’t linear (thank goodness), you can jump between phases depending on where you are emotionally.

The Hummingbird: A Symbol of Lightness and Presence

The journal’s design is as thoughtful as its content. Soft and bright colors and spacious layouts create a calming vibe that invites reflection without pressure. You’ll also notice symbolic elements like the hummingbird, a creature known for its lightness, presence and ability to move with intention.

The hummingbird reminds us that self-awareness doesn’t require force or perfection. Even small shifts in attention can create meaningful change. It’s not about chasing after some ideal version of yourself; it’s about noticing where you are now and moving from there.

Digital or Printable? Your Call

Whether you’re a pen-and-paper purist or a tech-savvy typer, this journal has you covered. It’s available in both printable and digital formats, so you can choose what feels most supportive for your process. Handwrite your thoughts if that grounds you or type them out if it feels more natural (and if your handwriting looks like hieroglyphics).

Why You’ll Love This Journal

If you’ve been searching for a tool that helps you think more clearly, respond rather than react and understand your own patterns with honesty and compassion then congratulations, this is it. The Self-Reflection Journal isn’t here to fix you because spoiler alert: you don’t need fixing. It’s here to help you see yourself more clearly so you can navigate life with greater ease and intention.

So go ahead, grab a cup of tea (or coffee or wine), find a cozy spot and open up this journal when something inside you whispers for clarity or grounding. You don’t have to have all the answers right now, just a willingness to look within and work with yourself honestly. The rest will unfold in its own time.

And hey, if nothing else? At least now you’ve got a solid excuse to buy more fancy pens. You’re welcome.

Guided Prompts, Mood Tracker and Reflection Workbook

You don’t move through life in straight lines. You move through patterns, moods, phases, tensions and moments of clarity that rarely announce themselves clearly.

Most of the time, we react to what we feel without knowing where it comes from. We call it motivation, exhaustion, inspiration, confusion. But underneath those labels, there is usually a larger internal weather system at work.

Mapping the inner sky isn’t about control. It’s about orientation.

Just like the sky above us, your inner landscape has recurring states. Periods of expansion and contraction. Calm stretches. Storms that arrive without warning. Long, quiet overcast days where nothing feels wrong but nothing feels clear either.

When you begin to notice these patterns, something subtle changes. You stop asking “What’s wrong with me?” and start asking “Where am I right now?”

That shift matters.

Because when you know where you are, you don’t force movement. You adjust your expectations. Your pace. Your demands on yourself.

The Mapping the Inner Sky Journal isn’t meant to predict your future or label your personality. It’s meant to give your experience a frame. A way to observe without judgment. To recognize cycles instead of fighting them.

You don’t need to fix the weather. You just need to know whether you’re walking under clear skies or carrying an umbrella.


What the Mapping the Inner Sky Journal Includes

This journal is designed as a practical companion for noticing patterns over time, without pressure to “improve” or label yourself.

  • 20+ guided pages focused on emotional states, inner patterns and recurring cycles
  • Daily and weekly reflection prompts to track mood, energy and inner climate
  • Pattern-mapping exercises that help you notice repetition without judgment
  • Undated format, allowing you to return to it in any season or phase

The structure is intentionally gentle. You don’t fill it out to reach conclusions. You use it to build awareness over time.

You can find the Mapping the Inner Sky Journal here .

Or Is It a Place to Stand?

Sometimes I wonder whether writing is a form of calling out.

Not in the sense of wanting attention or reassurance or validation.
But in the quieter sense. Like sending a signal and not knowing if it will ever be received.

There is a difference between speaking and calling.
Speaking assumes someone is already there.
Calling accepts the possibility that no one is.

That uncertainty is what unsettles me.

When I write, I don’t feel like I’m asking to be saved.
I feel like I’m checking whether my inner voice can exist outside my body without dissolving.
Whether it can take shape, hold its form and remain intact even if no one answers.

This is where the question becomes philosophical rather than psychological.

Psychology asks whether the act is healthy, regulating, meaningful.
Philosophy asks something more uncomfortable:
What does it mean to speak if there may be no response?

There is a temptation to interpret silence as absence.
As proof that nothing landed, nothing mattered, nothing reached anyone.

But silence can also mean something else.
It can mean the words did not open a conversation but closed a loop.

Some texts are not bridges.
They are places.

A place to stand.
A place where something internal finally arrives in form and no longer needs to circulate endlessly.

When I think of the song Tous les cris les S.O.S., I don’t hear a demand for rescue.
I hear a human voice testing whether it still echoes.
Whether sound still exists once it leaves the body.

That question is older than psychology.
It belongs to anyone who has ever wondered whether meaning requires a witness.

I don’t think writing answers that question.

What it does is quieter.

It allows me to speak without immediately turning toward the door to see who heard.
It lets the words exist without needing to be picked up, mirrored or completed by someone else.

Maybe that is the difference between an SOS and a statement of being.

An SOS waits.
A statement stands.

I don’t write to be answered.
I write to know that what I experience can take form, remain stable and rest somewhere outside of me.

If someone finds it, reads it, recognizes something of themselves in it that is connection.

If no one does, the writing has still done what it needed to do.

It has made a place where my voice exists without having to ask permission.

Related: Asking Myself

When the Body Is Done

I went into the day with hope.

Not big hope. Just the quiet kind.
The kind that says: maybe this will be a normal moment. Maybe we can just be there. Together.

At the same time, there was fear.
I knew how this usually goes.
I knew people would look.
I knew the noise might come.

When it did, I didn’t understand why.
I tried to calm him.
Nothing worked.

I felt watched.
Rushed.
Alone inside a crowded place.

I had to leave.

While I was outside, my younger son was inside, meeting Santa.
I wasn’t there to see his face.
I wasn’t in two places at once.
I couldn’t be.

Something closed in me at that moment.

Later, he told me about it. He was happy.
I listened. I smiled.
Inside, I felt empty.

Not sad in a way that cries.
Empty in a way that feels hollow and heavy at the same time.

I apologised to him. I explained why I wasn’t there.
He understood.

That should have helped.
It didn’t.

When we got home, my body felt finished.
Lifting my older son out of the car felt harder than usual.
He felt heavier.
I felt weaker.

I know he didn’t change.
I did.

There were tears somewhere in my chest and throat but they didn’t come out.
They stopped halfway.
As if my body knew how to feel but not how to release.

I wasn’t panicking.
I wasn’t falling apart.

I was just… done.

For years, I thought strength meant enduring whatever was in front of me.
Not stopping. Not questioning. Just carrying on.

Today showed me something else.

Sometimes the body doesn’t break.
It simply refuses to continue in the same way.

I don’t know yet what strength looks like after that.
I only know that pretending nothing happened costs more than admitting that it did.

For now, I’m listening.

Why Slowing Down Triggers Old Wounds

We’re told rest is good for us.
Take a break.
Slow down.
You need to relax.

Simple advice. Well-meant. Completely useless for some of us.

Because for many people, rest doesn’t feel soothing at all.
It feels wrong. Suspicious. Sometimes even panic-inducing.

I learned this the hard way.

When I first tried to “relax properly” I didn’t melt into calm. I became irritated. Restless. Hyper-aware of everything I wasn’t doing. I checked the time obsessively. I felt lazy, unproductive and guilty. As if I was breaking some unspoken rule.

Apparently, I wasn’t failing at rest.

I was colliding with something much older.

If resting makes you anxious, edgy or self-critical, there is nothing defective about you. Your body isn’t resisting rest because it enjoys suffering. It’s responding to a story it learned long before you ever thought about self-care.

And that story usually begins in childhood.


When Stillness Wasn’t Safe

For some nervous systems, rest is not registered as cozy.
It’s registered as vulnerable.

If you grew up in an environment that was chaotic, unpredictable, emotionally cold, critical or simply overwhelming, slowing down may have been the exact moment things got worse.

Stillness meant:

  • there was no distraction from tension
  • no buffer against conflict
  • no escape from other people’s moods
  • no protection from criticism, control or emotional neglect

Busyness, on the other hand, was armor.

Staying alert. Staying useful. Staying occupied.
That’s how safety was maintained.

So your body learned a very efficient rule:

Stay active, stay prepared, stay productive.
Stopping is risky.

Years later, you might live in a calmer environment. You might intellectually know you’re safe but your nervous system hasn’t updated its files.

So when you lie down, the alarm goes off.


When Worth Was Conditional

For many of us, rest didn’t just feel unsafe.
It felt undeserved.

If love, approval or attention were tied to achievement, responsibility or emotional self-control, you may have learned early on that being valuable meant being useful.

You mattered when you:

  • achieved something
  • helped someone
  • stayed strong
  • didn’t need much
  • didn’t take up space

Rest, in that framework, felt like a moral failure.

Even now, slowing down might trigger thoughts like:

  • I should be doing something productive.
  • Other people have it harder.
  • I haven’t earned this.

This isn’t self-criticism.
It’s conditioning.

Your nervous system equates rest with risk:
disappointment, abandonment, loss of worth.


When Slowing Down Means Feeling

There’s another layer we rarely talk about.

Busyness is an excellent coping strategy.

It keeps certain emotions at a distance. Grief. Loneliness. Anger. Shame. Fear. Feelings that once had nowhere safe to land.

When you slow down, those emotions get closer.

Your body might not be afraid of rest itself.
It might be afraid of what rest allows to surface.

So it pushes you toward scrolling, cleaning, planning, fixing, helping, organizing anything!!! Anything that keeps the internal noise manageable.

From a survival perspective, this makes perfect sense.


A Nervous System Doing Its Job

Your nervous system has one primary task: keep you alive.

It doesn’t care about productivity culture or healing trends. It cares about patterns it has learned to associate with safety.

When rest feels threatening, your body may shift into:

  • agitation and irritation
  • an urge to move or do something
  • numbness or zoning out
  • compulsive caretaking or over-responding

Not because you’re weak.
Because your system is competent.

The goal isn’t to fight this response.
It’s to teach the body new data.

And that doesn’t happen through insight alone.

It happens through experience.


What Helped Me Start Rewriting the Pattern

Once I stopped treating my difficulty with rest as a personal flaw, I could get curious instead of punitive.

I didn’t try to relax.
I experimented with pausing.

Very small pauses. Structured pauses. Pauses with exits.

I learned that my nervous system tolerated rest better when it knew:

  • it wasn’t permanent
  • it wasn’t a trap
  • it didn’t mean giving up control

Some experiments worked. Others didn’t. That mattered less than the fact that I stopped forcing myself into an ideal version of calm.

I also noticed something important: rest felt safer when it looked slightly productive. A slow walk. Stretching. Reading something intentionally unstimulating. Sitting on the couch with a warm blanket and a latte instead of lying flat in silence.

Apparently, my nervous system prefers negotiations to ultimatums.


Rest as Reparenting and not Discipline

This is where inner child work quietly enters the room.

Parts of you learned that stopping meant trouble. That being tired wasn’t allowed. That no one would step in if you did.

So now, when you rest, those younger parts don’t relax. They watch closely.

What they need isn’t pressure to calm down.
They need reassurance.

Rest becomes less about self-care and more about reparenting. About offering the safety that wasn’t consistently there before.


A Necessary Reality Check

This process isn’t aesthetic.
It isn’t linear.
And it doesn’t turn you into a “chill person” overnight.

You will rest and feel irritated.
You will forget everything and overdo it again.
You will sometimes only stop once you’re already exhausted.

That doesn’t mean it isn’t working.

Nervous systems don’t change because they’re convinced.
They change because they’re shown repeatedly that something new doesn’t end in disaster.

Some days, rest will still feel wrong.
Other days, neutral.
Occasionally, even good.

That’s progress.

You don’t need to master rest.
You need to stop punishing yourself for needing it.

If this resonates, you may recognize the same patterns in
Hyper-Independence
and in
How to Reparent Yourself.

You were never meant to earn rest by suffering first.
You adapted brilliantly to environments that didn’t protect your softness.

Now you’re teaching your body something new.

Slowly. Imperfectly. Humanly.

And that’s exactly how it works.

Becoming the Adult You Needed as a Child

What Reparenting Means in Simple Terms

At its core, reparenting is about learning to treat yourself the way a good, emotionally available adult would have treated you as a child.

When we grow up, we don’t just leave childhood behind.
We carry it inside us in the form of habits, reactions and an inner voice.

If, as a child, you were often:

  • ignored when you were upset,
  • criticized instead of guided,
  • expected to cope on your own too early,
  • made to feel like your needs were “too much”,

your nervous system learned something very specific:
Don’t expect care. Handle it yourself. Stay alert.

That learning doesn’t disappear just because you become an adult.

It shows up later like this:

  • You feel overwhelmed but tell yourself to “just get over it.”
  • You’re exhausted but feel guilty resting.
  • You make a mistake and immediately attack yourself.
  • You struggle but don’t ask for help, even when it’s available.

Psychology explains this in different ways but they all point to the same thing.

Early relationships teach us what to expect from others and from ourselves.

If comfort, protection or guidance were inconsistent, your system adapted by becoming more self-critical, more alert or more independent than a child should have to be.

Reparenting means changing that pattern from the inside.

It means practicing a new internal response for example:

Instead of: “Stop being dramatic.”
“Something is clearly bothering me. Let’s slow down.”

Instead of: “You should handle this better.”
“This is hard. Anyone would struggle here.”

Instead of ignoring your limits
noticing them and taking them seriously.

In psychological terms, this helps your nervous system learn something new:
I am allowed to need care. I am not alone with this anymore.

Reparenting is not about blaming your parents or reliving the past.
It’s about recognizing that some skills were never taught and choosing to learn them now.

Not perfectly.
Not all at once.
But consistently.

That’s what actually changes how safe life feels from the inside.


Many of the ways I think, feel and react today did not originate in adulthood. They formed much earlier, in response to my first emotional environment.

When safety, attunement or emotional support are inconsistent, something in the system adapts. A part of me learned to wait. To monitor. To manage. To survive without expecting reliable care.

Reparenting, as I understand it now, is not a metaphor. It is a psychological task.

It means consciously offering myself the safety, care and guidance that were not consistently available then.

Not to rewrite the past.
But to update the internal structure that still responds as if the past is ongoing.

I don’t experience this as blaming my parents. I experience it as editing an internal voice. One that used to be critical, dismissive or absent and that I am slowly reshaping into something protective, realistic and steady.

This idea appears across different psychological frameworks. Attachment theory explains how early relationships shape expectations. Inner child and parts-based work describe how younger emotional states remain active. Self-compassion research shows that how we speak to ourselves affects regulation, resilience and mental health.

Reparenting feels like the practical intersection of all of these.

Going Down the Rabbit Hole

From there, I started going down the rabbit hole.

Not because I was lost but because I wanted to understand myself more honestly who I am and what shaped me into this version of me.

The more I read, the more connections began to appear. Things that once felt confusing or contradictory started to make sense. I began to see my inner world not as something broken but as something complex, layered and shaped by experience.

And if you find yourself asking similar questions or wondering why you react the way you do or wanting to understand yourself beyond surface explanations, then maybe we can explore this terrain together with curiosity rather than judgment.


What I Started Noticing

Reparenting stopped being abstract when I began to observe it in real time.

Not as a technique but as a shift in attention.

I noticed the tone I used with myself in moments of difficulty. How quickly I minimized my own exhaustion. How instinctively I expected myself to cope without pause or internal support.

What struck me wasn’t that these patterns existed but how familiar they felt. As if they had been running quietly in the background for years unquestioned.

Reparenting for me began there.

In noticing the tone.
In noticing the absence.

I started asking different questions. Not “What’s wrong with me?” but “What is happening in me right now?” Not “Why can’t I handle this?” but “What would help me feel steadier in this moment?”

These questions didn’t immediately change my reactions. But they changed the atmosphere in which those reactions occurred.

There was less urgency to judge.
Less pressure to fix everything.
More room to stay present.

Whenever I refer to the “inner child” I mean the emotional memory of how I learned to feel, cope and protect myself early on.

Care Is Not Indulgence

One thing became clear early on: reparenting is not endless softness.

It includes structure. Limits. Responsibility.

It means recognizing when something is genuinely too much but also noticing when avoidance disguises itself as self-care. It means staying with discomfort without abandoning myself or forcing myself through it.

A reliable adult doesn’t remove every difficulty.
They stay present while helping the child tolerate what is hard.

That distinction matters to me.

Small Quiet Shifts

Over time, I noticed small but meaningful changes.

A pause where there used to be self-attack.
A boundary where there used to be silent resentment.
A moment of rest taken without justification.

Nothing dramatic. Nothing that would look impressive from the outside.

But internally something felt different. Quieter. More grounded. As if there was finally someone staying in the room when things became uncomfortable.

I don’t experience this as “healing” in a dramatic sense.
I experience it as consistency.

As learning to respond to myself with a steadiness that wasn’t always there before.

When It Feels Difficult

There are moments when reparenting feels awkward, unfair or emotionally flat.

Sometimes there is anger. Sometimes grief. Sometimes nothing at all.

From a trauma perspective this makes sense. Systems that learned care was unreliable are cautious when it finally appears.

I don’t interpret this resistance as failure.
I interpret it as information.

A Quiet Ending

I didn’t choose the family, culture or emotional climate I was shaped by. I didn’t choose the coping mechanisms that formed there.

They were intelligent adaptations to limited options.

Reparenting for me, is not about becoming someone new.
It is about becoming consistent.

Offering now what was missing then.
Again and again.

And noticing how the internal atmosphere slowly changes when care no longer disappears.


An Invitation

Today, I invite you to notice one small moment where you need care. Pause. Acknowledge it. And respond to yourself with the same patience you would offer someone you love.

Remember: even the smallest kindness toward yourself is a step toward steadiness.


Related Reading

And Being Taught to Be Less

It’s been a few days now that I’ve noticed my mind returning to the same moment, over and over again.

It started small.
My five year old came home singing a song about boys being better than girls.

At first, I laughed. It sounded silly, harmless, almost cute.
The second time, I smiled less.
By the tenth time, I felt irritation rising sharp and unexpected.

Not because he’s five.
But because I know how early these ideas settle in.

I began asking myself why this bothered me so much. He didn’t invent this thought. He absorbed it. Children always do. Ideas arrive without context, without resistance and lodge themselves quietly.

Somewhere between annoyance and reflection, my feminist part woke up.

Not the loud version.
The one shaped by memory.

I thought about school. About how boys were always encouraged to be bigger, louder, more daring. How they compared themselves to superheroes while we learned early how to be reasonable, helpful and careful. How they provoked us into competitions where the rules were already skewed in their favor.

And how normal all of that felt back then.

What unsettled me most was realizing how little has actually changed.

Because the girl who learned to shrink doesn’t disappear when she becomes a woman. She just grows more skilled at navigating it.

As an adult, I’ve watched how men behave toward us in ways that are subtle enough to deny but consistent enough to recognize.

How confidence in a woman is often received as arrogance.
How assertiveness becomes “too much.”
How boundaries invite negotiation instead of respect.
How opinions are questioned, explained back to us or dismissed until repeated by a man.

How often we are talked over, interrupted, underestimated or gently corrected about our own experiences.

Not always aggressively.
Often politely.

And that, somehow, makes it harder to name.

I see it in meetings. In conversations. In the way we soften our language before speaking. In the way we pre-apologize. In the way we explain ourselves twice, just to be safe.

So when my son stood there, confidently singing about boys being better than girls, I felt the weight of that long line behind him.

I tried to respond calmly. I told him that girls can do many of the same things boys can do. That strength doesn’t live only in bodies. That courage, intelligence, creativity and resilience don’t belong to one gender.

And yes, at some point I said it plainly:
having a little bird in your pants does not make you invincible.

My Mini-me laughed, listened and quickly moved on.

I didn’t.

Because what stayed with me wasn’t the song. It was the reminder of how early superiority is taught and how long its echo lasts. How easily women learn to doubt themselves. How often we are trained to be quieter not because we lack strength but because our strength is inconvenient.

I wasn’t born believing I was less.
I learned it.

In classrooms.
In jokes.
In interruptions.
In the way confidence was praised in boys and corrected in girls.

Standing there as an adult woman, I realized something else too.

Unlearning isn’t dramatic.
It doesn’t happen in one conversation or one moment of clarity.

It happens in these small, everyday refusals.
In choosing not to laugh it off forever.
In naming things gently but clearly.
In teaching a child and reminding myself, that being a woman has never meant being weak, silent or less than.

It has meant being asked to be.

And I’m no longer interested in complying.

And maybe that’s the part I’m still sitting with.

Not the song.
Not even the memory.

But the question of how many of us are still carrying lessons we never agreed to learn.

How many adult women are still negotiating space, tone, certainty. Still translating themselves into something more acceptable. Still measuring their words before speaking, their ambition before naming it, their anger before allowing it.

Not because they are unsure of their strength.
But because they were taught early that strength comes at a cost.

I don’t want my son to grow up believing he is superior.
And I don’t want my daughter or the girl I once was, to believe she must shrink to make others comfortable.

Perhaps the work isn’t to reverse the roles.
Not to make boys smaller or girls louder by force.

Perhaps the work is quieter.

To notice when old rules try to reassert themselves.
To question who they serve.
To decide, again and again, whether we still consent to them.

Because being a woman has never meant being less.
It has meant being shaped by expectations that were never neutral.

And the moment we see that clearly, something shifts.

Not outwardly.
But inwardly.

And that’s usually where real change begins.


Related Journal reflections:

That Once Saved You

There’s a moment in healing that feels quietly radical:

The things that are hurting your life now
are often the same things that once helped you survive.

People-pleasing. Perfectionism. Shutting down. Over-explaining. Numbing out.

We talk about these behaviors as “toxic” or “self-sabotage” but that’s not how they began.

They started as coping mechanisms.
Emergency solutions your younger self created with very limited power, choice and safety.

This post is the bridge between:

and the crucial truth in the middle:

Your patterns were not random.
They were protection.

Understanding that changes how you relate to yourself.
And without that shift, real change rarely lasts.

1. What Is a Coping Mechanism, Really?

In psychology, a coping mechanism is simply:

Any strategy, conscious or unconscious, used to reduce emotional pain or survive stress.

Coping can be:

  • Behavioral: people-pleasing, overworking, withdrawing
  • Emotional: numbing, anger, denial
  • Cognitive: over-analyzing, rationalizing, minimizing

They are not inherently “good” or “bad.”

The real question is:

  • Did this mechanism fit the environment it was created in?
  • And does it still fit your life now?

Most coping mechanisms were formed at a time when saying “no” leaving, being honest or asking for help didn’t feel safe or possible.

So the nervous system adapted instead.

2. When a Coping Mechanism Is Actually Genius

To understand yourself accurately, you have to look backward with honesty.

People-Pleasing -> Safety Through Approval

Adult cost:
You overextend, struggle to say no and feel resentful while appearing agreeable.

Childhood logic:
If you grew up around anger, emotional fragility or unpredictability, being helpful and pleasant could reduce conflict, prevent outbursts and keep adults close.

Exhausting now. Protective then.

Perfectionism & Overachieving -> Safety Through Performance

Adult cost:
Rest feels like failure. Mistakes feel devastating. Worth is tied to output.

Childhood logic:
If praise or affection came mainly through achievement, perfection became armor.

Painful now. Strategic then.

Emotional Numbing & Shutdown -> Safety Through Disconnection

Adult cost:
You feel disconnected, freeze in conflict or realize you’re upset long after it happens.

Childhood logic:
When emotions caused chaos or punishment, numbing was an emergency brake.

Control & Over-Planning -> Safety Through Predictability

Adult cost:
You struggle to relax and feel responsible for everything.

Childhood logic:
Hyper-vigilance created predictability in an unpredictable environment.

Chameleon Behavior -> Safety Through Adaptation

Adult cost:
You shape-shift constantly and feel unseen.

Childhood logic:
Adapting was how you avoided rejection.

3. When Protection Turns Into a Problem

A coping mechanism becomes harmful when the environment changes but the strategy doesn’t.

You’re no longer a child but your body still expects punishment.
The mechanism starts creating the pain it was meant to prevent.

4. Why “Just Stop Doing It” Never Works

You cannot shame yourself out of a strategy that once kept you safe.

Your nervous system responds to safety, predictability and new evidence—not criticism.

5. How to Work With Coping Mechanisms That Once Saved You

Reframe: from sabotage to protection.

Get curious: what was this protecting you from?

Update the job: same need, healthier method.

Practice small experiments: nervous systems learn gradually.

6. A Different Way to See Yourself

You are not broken.
You adapted.

Change doesn’t require war with yourself.
It requires cooperation.

7. A Question to Sit With

Which coping mechanism that once saved you is costing you the most now?

And what might a gentler, more adult way of meeting that need look like today?


Series navigation:

...Are You Still Living?

At some point, you stop asking
“What’s wrong with me?”
and start asking
“Where did I learn to be like this?”

Because a lot of what we call a personality trait is actually an old survival strategy that never got updated.

You over-explain so no one gets upset.
You take care of everyone and resent it quietly.
You shut down in conflict and need three business days to reply.

You didn’t invent that in adulthood.
You practiced it in childhood.

This isn’t about blaming parents for everything.
It’s about noticing which childhood pattern you’re still living from on autopilot.

You don’t need a “bad” childhood to have one.
You just need a nervous system that learned to adapt.

Why These Patterns Exist at All

Children adapt because they have to.

They don’t get to leave. They don’t get to negotiate power. They learn what keeps connection, reduces danger or earns some form of safety. Over time, those adaptations become automatic.

What once protected you can later limit you.

Let’s look at the most common patterns psychology sees. You may recognize more than one.


1. The People-Pleaser

“If you’re okay = I’m okay.”

Core childhood rule:
“I have to keep everyone calm so I stay safe or loved.”

How it often starts
You grew up with someone who was:

  • emotionally fragile, overwhelmed or explosive
  • unpredictable, loving one day and sharp the next
  • sensitive to tone, mood or disagreement.

You learned to:

  • scan the room constantly,
  • soften yourself,
  • anticipate problems before they surfaced.

Your nervous system linked other people’s emotions with your safety.

How it shows up now

  • You say “it’s fine” when it isn’t.
  • You feel guilty for having needs.
  • You apologize reflexively.
  • You replay conversations, worried you upset someone.
  • You’re exhausted but disappointing people feels unbearable.

The pattern:
“If everyone is okay with me, I get to exist.”


2. The Overachiever

“If I perform, I deserve to be here.”

Core childhood rule:
“I’m valuable when I succeed or behave.”

How it often starts
Love, praise or attention came mainly when you:

  • achieved,
  • were impressive, mature or helpful
  • made others proud.

Rest, failure or simply existing felt unsafe or invisible.

How it shows up now

  • You struggle to rest without guilt.
  • Your self-worth rises and falls with productivity.
  • Mistakes feel catastrophic.
  • Compliments don’t land, criticism lingers for years.
  • Without goals, you feel lost.

The pattern:
“If I slow down, I disappear.”


3. The Self-Eraser

“My needs don’t matter.”

Core childhood rule:
“My needs are too much or in the way.”

How it often starts
Needs were met with:

  • dismissal,
  • shame,
  • emotional absence.

Or you were parentified. You learned to be “easy,” “low-maintenance” or prematurely independent.

How it shows up now

  • You default to “whatever works for you.”
  • You struggle to name what you want.
  • Asking for help feels exposing or selfish.
  • You stay in unbalanced relationships because “it’s not that bad.”

The pattern:
“If I take up less space, things go smoother.”


4. The Emotional Avoider

“Feeling is dangerous.”

Core childhood rule:
“Strong emotions cause trouble.”

How it often starts
Big feelings were punished, mocked, ignored or overwhelming.

You may have learned that emotions lead to chaos, shame, rejection or withdrawal.

How it shows up now

  • You shut down in conflict.
  • You intellectualize instead of feel.
  • You joke about pain.
  • You feel numb or disconnected.
  • Other people’s vulnerability makes you uncomfortable.

The pattern:
“If I don’t feel it, it can’t hurt me.”
(It still hurts. Just quietly.)


5. The Controller

“If I don’t manage everything, something bad will happen.”

Core childhood rule:
“Chaos is always around the corner.”

How it often starts
You grew up with unpredictability:

  • emotional volatility,
  • addiction or untreated mental illness,
  • sudden changes with no explanation.

Your nervous system adapted by staying alert.

How it shows up now

  • You struggle to trust others’ judgment.
  • You plan obsessively.
  • Uncertainty causes physical discomfort.
  • You feel responsible for holding everything together.

The pattern:
“Control is my safety.”


6. The Chameleon

“Who do you need me to be?”

Core childhood rule:
“Belonging depends on adaptation.”

How it often starts
You learned to fit strict roles or hide parts of yourself to avoid rejection.

How it shows up now

  • You shift personality depending on the room.
  • You’re unsure what you actually like or believe.
  • You feel lonely even around people.
  • Being fully seen feels both desirable and terrifying.

The pattern:
“If I’m myself, I might be rejected.”


Why These Patterns Are So Hard to Break

Because they once worked.

They reduced conflict.
They protected connection.
They gave you a sense of control.

Your brain isn’t sabotaging you.
It’s repeating what it learned kept you safe.

The problem is:
you’re no longer in that environment,
but the pattern never got the memo.

How to Start Loosening a Pattern (Without Burning Your Life Down)

1. Name it
“This is my people-pleasing pattern.”
“This is an old survival response.”

Naming creates distance.

2. Ask what it protected you from
Rejection? Punishment? Chaos? Shame?

This turns self-criticism into understanding.

3. Ask if it’s still true now
Are you still powerless?
Are there safer people available today?

4. Try small opposite actions
Not reinvention. Experiments.

  • Say no once.
  • Ask for help once.
  • Stop explaining once.
  • Let something be imperfect once.

Each small act tells the nervous system:
“I did something that used to be dangerous and I survived.”

That’s how rewiring actually happens.

A Kinder Question to End With

Instead of only asking:
“Which childhood pattern am I still living?”

Also ask:
“What did this pattern do for me back then?”
“And what do I need now instead?”

You’re not broken.
You’re a former child who learned very intelligent ways to stay emotionally alive.

Childhood may have written your first script.
You decide what gets edited next.


Previous post: We are the product of our childhood

Next post: The Coping Mechanisms That Once Saved You

What Psychology Actually Means by This

This phrase isn’t meant as a metaphor. In psychology, it’s a working model.

Childhood is when the brain, nervous system and sense of self are still forming. Repeated early experiences don’t just influence us emotionally. They shape how we perceive danger, closeness and worth.

Not as memories we recall.
As reactions we repeat.

How the Brain Learns Safety Early On

A child’s brain develops inside relationships.

During early years, the brain is especially sensitive to patterns of care. When caregivers respond consistently, the nervous system learns that distress can rise and fall safely. When care is inconsistent, dismissive or frightening, the nervous system learns to stay alert.

Neuroscience explains this through repetition: what happens often becomes the default response.

This is why some adults calm themselves relatively easily, while others feel overwhelmed by small stressors. The difference often isn’t willpower. It’s early training.

Attachment: The First Relationship Blueprint

Attachment theory shows that children don’t just bond to caregivers. They form expectations about how relationships work.

Over time, children learn things like:

  • Is closeness safe or risky?
  • Will I be comforted or ignored?
  • Do I need to cling, withdraw or stay quiet to stay connected?

These expectations become attachment patterns that often show up in adult relationships as:

  • fear of abandonment,
  • discomfort with vulnerability,
  • emotional distance,
  • intense push–pull dynamics.

These patterns are not character flaws. They are adaptations to early relational environments.

When Coping Turns Into Identity

Children adapt because they have to.

They learn which emotions are allowed, which behaviors get attention and which strategies reduce conflict or rejection. Over time, these strategies form deep beliefs about the self and others.

Examples:

  • Being praised only for achievement → “I’m valued for what I do, not who I am.”
  • Being ignored when upset → “My feelings don’t matter.”
  • Being criticized often → “I have to be perfect to be safe.”

As adults, these beliefs drive automatic behaviors: people-pleasing, emotional withdrawal, overcontrol, hyper-independence. They look like personality traits but they began as survival strategies.

The Body Carries What the Mind Downplays

Many people intellectually understand their childhood and still feel “overreactive.”

Trauma and stress research shows why: early emotional experiences are often stored in the nervous system, not in clear memories.

If a child grows up in emotional unpredictability or chronic stress, the body learns to stay ready. Later, neutral situations can trigger outsized reactions.

This doesn’t mean something is wrong with you. It means your nervous system is doing what it learned to do.

What Long-Term Research Shows

Large studies on adverse childhood experiences consistently find that early stress is linked to higher risks of mental health difficulties, chronic illness and problems with emotion regulation later in life.

This does not mean a difficult childhood guarantees a difficult adulthood.

It means early environments leave lasting impressions, especially when stress is prolonged and support is limited.

Are We Stuck With These Patterns?

No. And this is where psychology becomes hopeful without becoming naïve.

Childhood strongly shapes:

  • attachment patterns,
  • stress responses,
  • core beliefs about worth and safety.

But humans are adaptable. Research on resilience shows that patterns can shift when people experience:

  • safe and stable relationships later in life,
  • therapy or reflective work,
  • environments that allow emotional expression and boundaries,
  • repeated experiences that contradict old expectations.

Change is rarely fast. But it is real.

Why Awareness Helps but Doesn’t Heal by Itself

Understanding your past is important. It just isn’t enough on its own.

Insight lives in the thinking brain. Conditioned reactions live in the body.

Lasting change requires repeated experiences of regulation, safety and emotional repair. This is why healing often feels slower than understanding.

A More Accurate Way to Say It

Instead of saying: “We are the product of our childhood,” psychology would say:

Our early experiences shaped our default reactions.
Once we understand where they came from, we can stop blaming ourselves and start working with them.

This is the shift from being shaped by the past to actively reshaping the present.


This post is part of a series on how childhood shapes adult behavior and emotional patterns.

Read the previous post: Hyper-Independent


------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------Is the Villain And How to Fire It

Is the Villain And How to Fire It

The “My Skin Barrier Did Not Deserve This” Chapter

Every skincare routine on the internet is obsessed with serums: retinol, vitamin C, niacinamide, PDRN, snail, fermented everything. The real question is: what exactly are you putting all of that onto?

Because for a shocking number of people the answer is: a face that’s been aggressively stripped by a hostile cleanser.

This is the uncomfortable truth: you can buy the most elegant sunscreen, the fanciest actives and the cutest moisturizer but if your cleanser is too harsh or too strong or too frequent it quietly becomes the villain of your entire routine.

This guide breaks down:

  • what a cleanser is actually supposed to do (and what it’s not)
  • how harsh formulas wreck your skin barrier
  • why “squeaky clean” is not a compliment
  • and how to choose a cleanser that minds its business instead of ruining your life.

1. What a Cleanser Is Actually Meant to Do

A facial cleanser has one job: remove stuff you don’t want on your skin (sunscreen, makeup, excess oil, pollution) while leaving behind as much of the good stuff as possible (your skin barrier, your natural lipids or your sanity).

It is not supposed to:

  • make your face feel tight,
  • sting or burn,
  • turn your skin into a squeaky plate
  • or “fix” acne in 30 seconds of contact time.

In plain language: a good cleanser is boring, gentle and almost unnoticeable. If your cleanser feels dramatic, it’s probably doing too much.

2. Your Skin Barrier: The Wall Your Cleanser Keeps Punching

The outermost layer of your skin (the stratum corneum) is often described as a “bricks and mortar” wall:

  • The “bricks” are skin cells (corneocytes).
  • The “mortar” is a mix of fats: ceramides, cholesterol, fatty acids.

Together, they:

  • keep water inside your skin,
  • keep irritants and microbes outside,
  • and stop your face from turning into a flaky, inflamed situation.

When a cleanser is too harsh, too alkaline or used too often, it can:

  • strip away those protective lipids,
  • disrupt the natural pH
  • and leave tiny gaps in that wall.

That’s what people mean when they say: “my skin barrier is damaged.” It’s often not your serum. It’s your cleanser quietly committing crimes in the shower.

3. pH: Why Your Face Doesn’t Want to Live in a Bubble Bath

Healthy skin hangs out around a slightly acidic pH-roughly 4.7 to 5.5 in most studies. This is sometimes called the “acid mantle.”

This mildly acidic environment helps:

  • support the skin barrier enzymes,
  • keep certain microbes in check
  • and maintain proper shedding of skin cells.

Traditional old-school bar soaps can have pH close to 9-10. That’s… a lot. For dishes, sure. For your face, not ideal.

Research shows that repeatedly cleansing with high-pH products can:

  • increase dryness,
  • increase irritation
  • and worsen conditions like acne and eczema in some people.

So if your face feels tight, itchy or squeaky after washing, your cleanser might be trying to drag your skin barrier into a chemistry experiment it did not sign up for.

4. How Cleansers Secretly Become the Villain

Your cleanser turns from “helpful” to “villain” when it starts doing **too much**:

  • Too harsh – strong surfactants, high pH, loaded with stripping agents.
  • Too frequent – washing over and over because you feel oily.
  • Too targeted – cleansers promising to “erase acne” with intense actives you rinse off in 20 seconds.

The result is a lovely combo of:

  • skin that feels tight right after washing,
  • flakiness around the mouth and nose,
  • burning or stinging when you apply serums,
  • oiliness that gets worse because your skin is trying to compensate.

And then you think: “Ugh, my moisturizer or serum must be the problem.” Meanwhile it’s your cleanser: quietly swinging a wrecking ball at your barrier twice a day.

5. “Squeaky Clean” Is a Red Flag and not your Goal

Somewhere along the way, marketing convinced people that: tight, squeaky, matte, zero-residue skin = clean.

In skin science-land, that usually means:

  • your natural oils have been stripped,
  • your barrier lipids have taken a hit
  • and your skin is now more vulnerable very far from being healthier.

Healthy freshly-cleansed skin should feel:

  • soft,
  • comfortable
  • maybe slightly refreshed
  • but never tight, itchy or squeaky.

If the only way your face feels “clean” is when it’s screaming for moisturizer, then your cleanser is a tyrant.

6. Surfactants, Sulfates and Other Soapy Characters

Cleansers work because of surfactants – molecules that grab onto oil on one side and water on the other, so they can lift dirt off your skin and rinse it away.

Not all surfactants are evil. Some are just… louder than others.

6.1 The Loud Ones (Often Too Strong Alone)

Ingredients like:

  • Sodium lauryl sulfate (SLS)
  • Some harsh soaps / high-pH bars

are extremely effective at degreasing. Great for cleaning engines. Less great for a delicate skin barrier if overused.

6.2 The Softer Ones (Usually Nicer to Skin)

Gentler surfactants and blends might include:

  • cocamidopropyl betaine
  • sodium cocoyl isethionate
  • decyl glucoside, coco glucoside, etc.

In modern, well-formulated cleansers, you’ll often see a mix: a small amount of stronger surfactant with milder co-surfactants and hydrating ingredients to reduce irritation.

You don’t have to memorize names; you just have to listen to your face: if it feels punished after washing, the formula isn’t gentle enough for you.

7. Overwashing: Oil Is Not a Moral Failing

One of the easiest ways to wreck your skin with a cleanser is not the formula- it’s frequency.

Common patterns:

  • Washing three or four times a day “because I feel oily”.
  • Using a foaming cleanser morning and night plus micellar water plus wipes.
  • Scrubbing with a brush, then a cleanser, then an exfoliating cleanser, in one routine.

Your skin responds to over-stripping by:

  • getting dry and irritated and/or
  • pumping out more oil to compensate.

Oil is not dirt. Some oil is normal. Your face is not supposed to feel like unseasoned paper.

8. Cleansers and Acne: What They Can and Can’t Do

Here’s what a cleanser can do for acne:

  • Remove excess oil, sweat and grime so pores don’t get congested as easily.
  • Deliver gentle actives like salicylic acid or benzoyl peroxide (especially in leave-on-contact cleansers prescribed or recommended for acne).

Here’s what a cleanser cannot realistically do:

  • “Cure” acne in 20 seconds of contact time.
  • Replace proper leave-on treatments (like retinoids, azelaic acid, etc.).
  • Be nuclear-level strong without wrecking your barrier.

If you have acne, a gentle, non-stripping cleanser plus smart leave-on treatments is almost always better than a brutal “acne wash” that leaves your skin burning and peeling.

9. How to Choose a Cleanser That Isn’t Secretly Sabotaging You

Instead of asking “what’s the most intense cleanser?”, ask yourself: “what’s the least aggressive cleanser that still gets the job done?”

9.1 For Oily or Acne-Prone Skin

  • Look for gel or foaming cleansers that are labeled “gentle” or “for sensitive skin.”
  • Optional low-strength salicylic acid is fine if it doesn’t leave you tight or red.
  • Stop at twice a day cleansing, most of the time.

9.2 For Dry or Dehydrated Skin

  • Creamy, milky or lotion cleansers are usually better than strong foams.
  • Look for words like “hydrating”, “gentle” or “for dry or sensitive skin”.
  • If your skin feels tight after cleansing, that’s a “no” regardless of what the label promises.

9.3 For Sensitive or Reactive Skin

  • Simpler formulas with fewer fragrances and dyes.
  • Non-foaming or low-foam options.
  • Patch-test new cleansers like you would actives; they can absolutely cause irritation.

Regardless of skin type, your cleanser should quietly do its job and then leave your barrier alone.

10. Double Cleansing: When It’s Useful and When It’s Overkill

Double cleansing = an oil-based cleanser first, then a water-based cleanser second.

It’s especially useful if you:

  • wear water-resistant sunscreen,
  • wear heavier makeup,
  • live somewhere hot and humid where SPF + sweat + pollution build up all day.

Step 1 (oil or balm cleanser) dissolves:

  • sunscreen,
  • makeup,
  • sebum.

Step 2 (gentle water-based cleanser) removes the residue from step 1 and leftover grime.

When it becomes a problem:

  • when both cleansers are harsh,
  • when you double cleanse every single time you wash with no need,
  • when you use double cleansing as an excuse to use super stripping products twice.

11. Where Your Cleanser Fits in the Bigger Picture

Your routine is basically:

  • Cleanser- sets the stage.
  • Serums and actives- retinol, vitamin C, niacinamide, PDRN, the whole Avengers team.
  • Moisturizer- supports the barrier.
  • Sunscreen- protects everything from UV.

If the first step is shredding your barrier and leaving micro-irritation everywhere, all the fancy actives after it have to fight through chaos.

A calm, non-irritating cleanser makes every other product perform better just by not starting a war on your face twice a day.

12. Fire the Villain Cleanser

  • A cleanser’s job is to remove what doesn’t belong and surely not erase all traces of life from your skin.
  • Harsh, high-pH, overused cleansers can damage your skin barrier, leading to dryness, irritation and even more oiliness.
  • “Squeaky clean” skin is usually over-stripped, not “extra clean.”
  • Overwashing and aggressive acne cleansers often make things worse, not better.
  • The best cleanser for you is the one that makes your face feel comfortable, soft and calm after rinsing.
  • If your serums and moisturizers keep stinging or “not working,” check the first suspect: your cleanser might be the villain in this story.

You don’t need your cleanser to be a superhero. You just need it to stop acting like the villain so the rest of your routine can finally do its job.

If your cleanser has been low-key sabotaging you, your sunscreen and actives have been working overtime. Learn why sunscreen is your skin’s unpaid bodyguard in my Sunscreen Guide , and explore the rest of my Skincare Ingredient Decoder Series .

----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------The Unpaid Bodyguard Between You and the Sun

The Unpaid Bodyguard Between You and the Sun

The “No, You Are Not Exempt Just Because It’s Cloudy” Chapter

If skincare were a friend group, sunscreen would be the boring responsible one who:

  • drives everyone home,
  • makes sure you drink water,
  • and physically takes the phone out of your hand so you don’t text your ex at 2 a.m.

Not glamorous. Not exciting. Zero sparkles. But without that friend, things go downhill fast.

Sunscreen is exactly that: not sexy, not dramatic but quietly the reason your face doesn’t age like a leather car seat.

This post is the no-crystals, no-manifestation, no “sun-kissed glow” myth version of sunscreen:

  • what it actually is,
  • what SPF really measures,
  • what “broad spectrum” is protecting you from,
  • and why “but I’m indoors” is not the legal loophole you think it is.

Everything here is pulled from how dermatologists, photobiologists and actual research talk about UV and sunscreen just translated into easy language with jokes.

1. What Sunscreen Actually Is (And What It’s Not)

At its core, sunscreen is a filter. Its job is to reduce how much ultraviolet (UV) radiation reaches your skin.

Not delete. Not erase. Not create an invisible forcefield from a Marvel movie. Just: let less UV through.

There are two main types of filters that do this job.

1.1 Chemical (Organic) Filters

“Chemical” here doesn’t mean “evil” or “toxic.” It literally just means these are carbon-based molecules (organic chemistry style) that absorb UV light.

They take UV energy and convert it into a tiny bit of harmless heat. Your skin doesn’t notice; your cells are quietly relieved.

Common examples (names vary by country) include things like:

  • Octinoxate (Ethylhexyl methoxycinnamate)
  • Avobenzone (Butyl methoxydibenzoylmethane)
  • Tinosorb S, Tinosorb M (in many non-US formulas)
  • Uvinul A Plus, Uvinul T 150, etc.

What they’re good at:

  • Giving lightweight, non-chalky textures
  • Disappearing nicely under makeup
  • Covering different parts of the UV spectrum

Realistic caveats:

  • Some older filters (like avobenzone alone) need stabilizers so they don’t break down as fast in the sun.
  • Some people with sensitive skin or eyes can feel stinging or irritation.
  • There are ongoing studies about systemic absorption of certain filters but major dermatology and regulatory bodies still agree: the very real, proven risk of UV damage is much higher than the theoretical risk of approved sunscreen filters.

1.2 Mineral (Inorganic) Filters

These are tiny mineral particles that:

  • reflect and scatter some UV and
  • also absorb some UV

The two main players:

  • Zinc oxide
  • Titanium dioxide

What they’re good at:

  • Very stable in sunlight
  • Great for sensitive or reactive skin
  • Zinc oxide especially gives strong UVA coverage

Their drama:

  • White cast, especially on deeper skin tones, if the formula isn’t great
  • Can feel heavier or more obvious on the skin

1.3 Hybrid Formulas

Many modern sunscreens use both chemical and mineral filters.

That’s not cheating. That’s chemistry.

Why?

  • Better texture
  • More flexible coverage
  • Lower white cast + more elegant formulas

2. UV Light: The Actual Villain Here

To understand why sunscreen matters, you have to understand what it’s protecting you from: UV radiation.

There are two main types that bully your skin:

2.1 UVB – The Obvious One (Burns)

UVB = “B” for Burn.

  • Mostly responsible for sunburn
  • Strongest between about 10 a.m. and 4 p.m.
  • Varies a lot with season, location and altitude
  • Plays a major role in skin cancer

When you walk outside “just for 20 minutes” and come back the color of a boiled shrimp, that’s largely UVB.

2.2 UVA – The Sneaky One (Ages & Amplifies)

UVA = “A” for Aging.

  • Penetrates deeper into the skin
  • Present from sunrise to sunset, all year
  • Goes through clouds and window glass
  • Breaks down collagen and elastin
  • Contributes to wrinkles, sagging, dark spots and skin cancer

So no, sitting by a bright window every day without sunscreen is not “safe.” It’s just slow-motion UVA damage with vibes.

3. SPF Numbers: What They Mean and What They Don’t

SPF = Sun Protection Factor and it mainly tells you about UVB protection.

The lab explanation: it’s how many times longer it takes for skin to start burning with sunscreen vs. without, using a specific amount applied very evenly.

In real life, We:

  • use way less than the tested amount,
  • miss areas
  • and forget to reapply.

Approximate UVB filtering when applied correctly:

  • SPF 15 → around 93% of UVB blocked
  • SPF 30 → around 97%
  • SPF 50 → around 98%
  • SPF 100 → around 99%

Two important things:

  • SPF 50 isn’t three times “stronger” than SPF 15 but that extra few percent still matters over years.
  • If you apply half the recommended amount (which most people do), your real-world protection is much lower than what it says on the tube.

4. “Broad Spectrum” and PA Ratings: Not Just Pretty Words

SPF focuses mostly on UVB but remember our sneaky friend UVA? You want protection from that, too.

Look for:

  • “Broad spectrum” on the label (meaning it has to meet standards for both UVA and UVB)
  • A UVA in a circle symbol (common in the EU)
  • PA+, PA++, PA+++, PA++++ ratings (used in parts of Asia)-> more plus signs = stronger UVA protection

If you care about:

  • wrinkles,
  • texture,
  • pigmentation, melasma
  • and general “why does my skin look older than I feel” energy,

then you absolutely care about UVA coverage, not just the SPF number.

5. How Much Sunscreen You Actually Need

Lab testing uses about 2 mg of sunscreen per cm² of skin.

Translated to actual human terms for face and neck:

  • About 1/4 to 1/2 teaspoon or
  • The famous two-finger rule (two full lines of sunscreen along the length of your index and middle fingers)

If you’re doing three polite dots and a whisper across your face just like me, that is… not it.(Sorry)

Also:

  • Makeup with SPF is nice but sadly not enough on its own unless you’re applying it in thick opaque layers.
  • SPF in moisturizer is fine, if you use enough of it and it’s at least SPF 30 with broad spectrum.

6. Reapplication: The Annoying but Real Part

Sunscreen doesn’t last all day just because the bottle says SPF 50.

It can:

  • break down under UV light,
  • rub off on towels, clothes, masks, your hands,
  • migrate or fade with sweat and oil.

General dermatology advice:

  • Reapply every 2 hours if you’re outside.
  • Reapply sooner if you’re sweating, swimming or wiping your face.
  • Indoors but near windows or in and out all day? A midday top-up is still a good idea.

Reapplying over makeup is rude but possible:

  • Sticks – dab, don’t drag.
  • Sprays – spray generously, then pat in. A faint mist is a vibe and not protection.
  • Powders – okay as a “better than nothing” top-up but not as your only sunscreen layer.

7. Chemical vs. Mineral: Which One Is “Better”?

Scientifically, the honest answer is: the best sunscreen is the one you will apply generously and consistently.

7.1 When Chemical Filters Shine

They’re often a good fit if you:

  • want something lightweight and invisible,
  • hate white cast with your whole soul just like me
  • have normal, combo or oily skin that isn’t overly reactive.

Many of the nicest-feeling sunscreens under makeup are mostly or fully chemical filters.

7.2 When Mineral Filters Shine

They’re often a better option if you:

  • have very sensitive or reactive skin,
  • deal with rosacea, eczema, or are post-procedure (follow your doctor),
  • don’t mind or have found a good match for any slight cast.

Modern mineral SPFs can be far less chalky than older formulas especially if they’re tinted.

7.3 Hybrid Is Not Cheating

Hybrid sunscreens use both types of filters to get the best of each: texture, coverage and stability.

Fear-based marketing that screams “chemical = poison” and “mineral = pure angelic light” is not how real toxicology, data or regulation works.

8. What the Research Actually Says Sunscreen Does

Across long-term studies and dermatology guidelines, a few patterns are very consistent:

  • Regular sunscreen use reduces sunburns and actinic (sun) damage.
  • It lowers the risk of certain skin cancers especially squamous cell carcinoma with supportive data for others.
  • Daily use is linked to slower visible photoaging (wrinkles, texture, pigmentation).

There are famous studies where:

  • One group used sunscreen daily
  • Another group used it only “when needed”

Years later, the daily sunscreen group looked younger and had less precancerous damage.

Also, about vitamin D:

  • You can absolutely have vitamin D and sunscreen at the same time.
  • Most people get enough from normal incidental exposure + diet and if you don’t, a small pill is safer than roasting at noon on purpose.
  • If you’re worried, get your levels tested instead of guessing.

9. Common Sunscreen Myths, Politely Destroyed

Myth 1: “I Don’t Burn, So I Don’t Need Sunscreen”

If you rarely burn, you probably have more melanin which does give some natural protection. That’s great, but:

  • It does not make you immune to UV damage.
  • It does not erase your risk of skin cancer.
  • It does not stop UVA from aging your skin.

Myth 2: “I’m Indoors, I’m Safe”

If you can see daylight, UVA can probably see you.

Working next to a bright window every day, driving a lot, sitting in a sunny room with no sunscreen: that’s slow, steady UVA exposure.

Myth 3: “Sunscreen Is Dangerous, I Read a Headline”

Headlines want clicks. Regulatory bodies want data.

So far, the consensus from dermatology organizations and regulators is:

  • Approved filters are considered safe at current allowed levels.
  • The proven risk of unprotected UV exposure (cancer, burns, aging) is very real.
  • Ongoing studies are monitored and rules get updated if needed.

Myth 4: “Darker Skin Doesn’t Need Sunscreen”

Darker skin has more melanin = more natural UV protection. But:

  • Hyperpigmentation, melasma and uneven tone are very common.
  • Skin cancer can and does happen, sometimes diagnosed later because of this exact myth.
  • Many dermatologists who specialize in darker skin recommend daily SPF 30+, especially for pigmentation concerns.

10. How to Choose a Sunscreen Without Spiraling

When you’re staring at a wall of SPF, ask yourself three questions:

10.1 Is the Protection Level Reasonable?

  • Aim for at least SPF 30.
  • SPF 50 is great if you’re fair, prone to burning, dealing with pigmentation or just want more margin for human error.
  • Look for broad spectrum / PA+++ or PA++++ / UVA symbol, depending on your region.

10.2 Will I Actually Wear This Every Day?

Texture is not a superficial issue; it’s the whole game.

  • If it pills under your makeup, you’ll “forget” to use it.
  • If it stings your eyes, you’ll avoid it.
  • If it makes you look like a grey chalk statue, you’ll mysteriously remember only on weekends.

A “pretty good” SPF you love and use daily is better than a “perfect” one you wear twice a month.

10.3 Does It Match My Skin Type?

  • Oily / acne-prone → lightweight gels, fluids or “matte” finishes.
  • Dry → more creamy formulas with glycerin, squalane, ceramides, etc.
  • Sensitive → mineral or hybrid SPFs labeled for sensitive skin, fewer fragrances and irritants.

11. Where Sunscreen Fits in Your Routine

Morning routine, in a simple order:

  • Cleanser
  • Toner / essence (if you use one)
  • Serums (vitamin C, niacinamide, PDRN, etc.)
  • Moisturizer (optional if your sunscreen is hydrating enough)
  • Sunscreen – always last in your skincare before makeup

Don’t mix sunscreen into your moisturizer or foundation before applying. That can dilute it and mess with how evenly it spreads.

12. TL;DR (Sunscreen But Aggressively Honest)

  • Sunscreen is a filter (not a magic forcefield)
  • UVB burns you; UVA slowly ages and damages your skin while you feel nothing.
  • SPF 30+ with broad spectrum protection is the real starting point.
  • You probably need more product than you’re using and you probably need to reapply more than you want.
  • The best sunscreen is the one you can use every single day without hating it.
  • Long-term, consistent sunscreen use = less damage, less cancer, slower visible aging. Extremely unsexy BUT Extremely effective.

Your retinol, vitamin C, niacinamide, PDRN, snail, collagen creams: none of them can outwork a daily decision to get lightly roasted. Sunscreen is the unpaid bodyguard that makes all your other products worth the effort.

Curious about the ingredients your sunscreen is quietly protecting? Explore my Skincare Ingredient Decoder Series for plain-language deep dives into retinol, vitamin C, niacinamide and more.
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