Thanks 1066. It's reassuring when you know you're not alone with this behaviour (not so great for you though!) Unfortunately I only have 15 hours at work, hopefully will be getting that extra hour soon, so it really doesn't make me any better off, and I now have to pay for the boys to have fish & chips for dinner the days I work, as they're always ill when my mum cooks for them (but that's a whole different story!). We have been 'exploring' the local area today though, and they had a great time, making new friends etc. I think, for now, for incentives I will let him have friends round after school or old school friends for a sleepover.
He did start a little when we got home today, literally the second we walked through the gate, his behaviour changed. I just said that I hadn't needed to shout at him all afternoon, and didn't want to have to start shouting now. Seemed to work, had to remind him a couple fo times that I didn't want to shout.
I do try to get as much time to msyself as I can. When they're at their dads I try to get out with friends, or have a few drinks in with friends. Last night was at Wembley seeing Foo Fighters (hence the poor spelling/grammar etc, absolutely shattered!). You're right about walking away & taking time out for myself, but as you say can be hard to do.