Recognizing and Warding Off Late-Night Revenge Procrastination: 5 Ways to Spot and Avoid It
Late-night shenanigans got you feeling sluggish the next day? You're not alone, buddy. A host of folks out there, which makes up a whopping 78% of us, procrastinate, even if it leaves us feeling anxious as hell. But here's the twist: procrastination isn't a product of logic; it's an emotional rollercoaster.
A lesser-known type of procrastination has surfaced, dubbed "revenge bedtime procrastination." Ever stayed awake binge-watching, scrolling through social media, or playing video games, fully aware you'll pay the price the next day? Turns out, you're seeking payback - or so it feels!
Revenge bedtime procrastination has a nasty habit of interfering with your work engagement and productivity. It's not quite insomnia. You consciously choose to stay awake even when drowsy. Instead, it's a psychological game where you delay sleep to reclaim the personal time you think you lost during the day. Generally, this habit arises in folks with busy schedules, high stress, or a feeling of having no control over their day-to-day lives.
However, the laugh's on you, my friend, because revenge bedtime procrastination results in sleep deprivation, which negatively affects your memory, learning, attention, and, ultimately, your productivity. Sweet dreams are made of these, but lack of sleep has the opposite effect: it fogs your mind, slows your brain, and makes you more forgetful.
Don't fret; help's on the way! We reached out to Brooks Lape, co-founder of Start Your Recovery, for actionable tips to snuff out revenge bedtime procrastination once and for all:
- Schedule "me time" during the day: Take a break and indulge yourself. Make some time for self-care during the day, and there'll be less need to claim it during the night.
- Create a peaceful evening routine: Build a calming routine before bed, like listening to soothing music, sipping a warm beverage, or reading a book. This signals your brain it's time to rest and unwind.
- Limit decision-making in the evenings: Keep your nights free from major decisions or responsibilities. A brain that isn't stressed is more likely to wind down without the urge for late-night autonomy.
- Make your bedroom a sanctuary: Turn your bedroom into a peaceful retreat. Use soft lighting, cozy sheets, and even calming scents or music to make going to bed a luxurious experience.
- Recognize the emotions behind procrastination: Pause and identify your feelings. Are you avoiding or seeking something? Understanding your emotions can help you address them head-on instead of giving in to revenge bedtime procrastination.
To sum it up, revenge bedtime procrastination may give you a brief sense of control, but it undermines your overall well-being and hinders your career growth. Instead of waging war with sleep, embrace small moments of joy, agency, and presence throughout the day. By doing so, you'll make rest feel earned – and even sacred.
- Science reveals that procrastination, particularly the form known as "revenge bedtime procrastination," is not dictated by logic but instead is an emotional issue.
- Engaging in activities like binge-watching, scrolling through social media, or playing video games at night are often a form of 'revenge' for the time lost during the day, a habit seen commonly in those with busy schedules, high stress, or feelings of having no control.
- Sleep deprivation, a result of revenge bedtime procrastination, adversely affects various aspects of health and wellness, including memory, learning, attention, and ultimately productivity.
- To combat revenge bedtime procrastination, experts advise scheduling "me time" during the day, creating a peaceful evening routine, limiting evening decision-making, making the bedroom a sanctuary, and recognizing the emotions behind procrastination.
- By emphasizing small moments of joy, agency, and presence throughout the day, one can make rest feel earned, fostering a healthy sleep lifestyle and promoting personal and professional growth.