‘Revenge Bedtime Procrastination’ Is Real, According to Psychologists - Deepstash

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Revenge Bedtime Procrastination

Revenge Bedtime Procrastination

It is where you stubbornly stay up late at night because you feel like you didn't get any time to yourself.

You barely had time for dinner and a shower after work. Maybe you watched a few episodes of a show or read a book. Now you're in bed, but you are not ready for sleep. You keep on scrolling because you feel unsatisfied in some way.

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Revenge Bedtime Procrastination: Why We Do It

People who experience this phenomenon often feel that they didn't have much control over their daytime life, so they're picking times they can really cater to themselves, usually at night.

Many will scroll on their phones until deep into the night, perhaps because they unconsciously try to avoid their uncomfortable or heavy thoughts or feelings. But the constant avoidance enters them into a cycle of late-night anxiety.

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Revenge Bedtime Procrastination During A Crisis

During the work-from-home period, demands on our time have gotten higher. Parents have to manage Zoom school, scramble to pay the bills with a second job, or they simply allow their regular working hours at home to extend passed office hours.

On top of that, we're lonely. It is then no surprise that we are trying to take back control. Scrolling late into the night allows us to imagine alternatives of things we could be doing.

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How To Break The "Revenge Bedtime" Cycle

Feeling that you have a bit of free time is very important for well-being. Often when we do get free time, we use watching TV or scroll through social media.
We would feel more satisfied if we spent some time on leisure activities that give us a sense of flow.

  • Diarise your breaks while it's still light outside.
  • Practice not being afraid of your thoughts.
  • Meditate, even if it is for 5 minutes.
  • Actively stop throughout the day to find out how you're doing.

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