Focus：
How to enhance the sense of time sovereignty and autonomy
How to regulate the motivation for Revenge Bedtime Procrastination at night
Intervention path
Phase One: Awareness Intervention → Sleep Transfer/Rhythm Record Card
Phase Two: Sovereign Intervention → Self-planning of Schedule
Phase Three: Behavioral Intervention → Emotional/Social Substitution
1. Self-control schedule experiment
Intervention idea：
In the interview of the intervention “Daily Rhythm Perception Record Card”, one participant talked to me about having their daily time highly controlled, feeling that they had lost a sense of control and sovereignty, and being confused about their personal identity. Therefore, I wonder if people could make up for the psychological deficiency during the day if they try to plan their schedules and give themselves the identities they want.
Objective:
To explore whether a customized daytime rhythm can reduce the reliance on nighttime freedom and whether other alternative methods can be used to compensate for the psychological deprivation during the day.
Experimental method:
Participants fill out the “Personalized Daily Plan Card”. At any time of the day, they can choose their own source of satisfaction (such as singing, drawing, or watching dramas). Participants can also try a self-selected “identity task” that is not related to their main job.
-Do I check in every day to see if I’m following the pace I’ve set for myself? Do I feel like I’m in control of my life?
-Before going to bed, reflect on whether I have already gained my own time today?
Verifiable questions:
-Can actively planning during the day enhance a sense of control and reduce staying up late?
-Can alternative satisfaction behaviors weaken the desire to stay up late at night?
2.Social substitution experiment
Intervention idea：
In the interview of the intervention “Sleep Transfer “，one participant talked to me about the impact of social media on her Revenge Bedtime Procrastination. She mentioned that many people browse social media or post late at night, and the updates of TV series and short videos also occur at night. Therefore, the external environment has also promoted the behavior of Revenge Bedtime Procrastination.
Objective:
To examine whether night-time social behavior (browsing social media) is one of the core causes of retaliatory staying up late
Experimental method:
A: Close social apps
B: Use social media platforms normally
Compare the satisfaction and emotional response on the second day
Verifiable questions:
Which has a higher weight, nighttime socializing or individual procrastination satisfaction?
Does social disconnection lead to a more genuine improvement in sleep?
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