·Kroese, F.M., de Ridder, D.T.D., Evers, C. and Adriaanse, M.A., 2014. Bedtime procrastination: Introducing a new area of procrastination. Frontiers in Psychology, 5, p.611. https://doi.org/10.3389/fpsyg.2014.00611
1. “Bedtime procrastination” is a self-regulation issue, but not traditional procrastination
The article defines it as:
“Bedtime procrastination is defined as failing to go to bed at the intended time, while no external circumstances prevent a person from doing so.”
Implication:
This provides the theoretical foundation for understanding Revenge Bedtime Procrastination as a psychological compensatory behaviour, rather than a simple delay or lack of discipline.
2. Bedtime procrastination is closely linked to self-regulation capacity
The authors note:
“People who scored lower on self-regulation variables reported more bedtime procrastination.”
Implication:
This indicates that reduced self-regulatory resources are a core mechanism behind bedtime procrastination. It aligns directly with my research finding that daytime rhythm breakdown → nighttime compensatory behaviour, and offers strong theoretical support for interventions focused on rebuilding daytime autonomy and self-regulation.
3. Bedtime procrastination is an underexplored and emerging research area
The paper emphasises that it represents a “new area of procrastination” which requires deeper mechanism exploration and empirical testing.
Implication:
My four intervention studies directly address this gap, providing empirical insight into behavioural, emotional, and mechanism-level dimensions of Revenge Bedtime Procrastination. The distinction I propose，between substitutable and night-dependent types of Revenge Bedtime Procrastination，contributes to advancing future categorisation and theoretical refinement in this emerging field.
·Meng, S., Zhang, Y., Tang, L., et al., 2024. The effects of mobile phone addiction on bedtime procrastination in university students: The masking effect of physical activity and anxiety. BMC Psychology, 12, 395. https://doi.org/10.1186/s40359-024-01899-z
1. Bedtime procrastination is strongly associated with emotional states
The paper states:
“Anxiety significantly increases the likelihood of bedtime procrastination.”
This shows that Revenge Bedtime Procrastination is not merely behavioural delay but functions as an emotion-regulation strategy.
Implication:
It reinforces the interpretation of Revenge Bedtime Procrastination as a form of emotional compensation (supporting the findings of Intervention 1 & 4) and provides empirical support for the idea that nighttime carries a distinct emotional and symbolic meaning.
2. The use of digital media (especially the reliance on mobile phones) significantly promotes Revenge Bedtime Procrastination
The article emphasises:
“Mobile phone addiction is positively associated with bedtime procrastination.”
Implication:
This explains why many participants in my study reported the tendency to “scroll more when feeling exhausted,” and highlights the irreplaceable immersive nature of nighttime digital engagement.
3.Revenge Bedtime Procrastination is triggered by the accumulation of daytime stress
The paper notes:
“Daytime stress and anxiety contribute to increased bedtime procrastination at night.”
Implication:
This provides psychological-mechanism support for why daytime experiences cannot fully substitute the emotional compensation offered at night, aligning with my findings from Intervention 2.
4. Physical activity plays a mediating and buffering role
The article states:
“Physical activity masks the effect of mobile phone addiction on bedtime procrastination.”
Implication:
This suggests that autonomy, bodily restoration, and active engagement can reduce Revenge Bedtime Procrastinatio，closely aligning with the logic of Intervention 3 and demonstrates that self-directed, meaningful activity can help restore self-regulation capacity.
·Rosa, H., 2013. Social Acceleration: A New Theory of Modernity. (Referenced through summary document.) Available at: https://acceleratedclassroom.wordpress.com/wp-content/uploads/2011/03/social-acceleration.pdf
1. Revenge Bedtime Procrastination = a response to time scarcity created by social acceleration
Rosa notes:“The faster we accelerate, the less time we feel we have.”
Implication:
This frames Revenge Bedtime Procrastination as a structural reaction to modern time compression:as daytime hours become increasingly constrained, the night emerges as the only space where individuals regain a sense of control over their time.
2. Desynchronization of social and individual rhythms is a fundamental cause of Revenge Bedtime Procrastination
Rosa states:
“Modern individuals are increasingly unable to synchronize their own pace with the pace of society.”
Implication:
This directly aligns with the findings from my Intervention 2, which showed that daytime rhythms are compressed and fragmented.When the day becomes too fast-paced and externally driven, the night functions as a compensatory window for restoring personal rhythm.
3. Decreased autonomy leads to a ‘counteraction of time’
Rosa argues:
“Acceleration diminishes autonomy.”
As a result, individuals seek alternative ways to reclaim agency.
Implication:
This supports my Intervention 3 finding that increasing daytime autonomy significantly reduces the need for late-night revenge behaviours, demonstrating that Revenge Bedtime Procrastination is closely tied to the restoration of personal agency.
·Reclaiming Autonomy→the motivation of Revenge Bedtime Procrastination
Ramaswamy, C. (2020). The psychology behind revenge bedtime procrastination. BBC Worklife. Available at: https://www.bbc.co.uk/worklife/article/20201123-the-psychology-behind-revenge-bedtime-procrastination .
The article focuses on “revenge bedtime procrastination”, that is, people who know they need rest but still actively delay going to bed to make up for the free time deprived by work or study during the day. This kind of behavior usually stems from a lack of initiative during the day, especially for those with high job demands, heavy caregiving responsibilities or high life pressures. Although this kind of behavior may bring short-term satisfaction, it can lead to long-term sleep deprivation and pose related health risks, causing fatigue, anxiety and cognitive decline.
Application to Sleep Transfer Intervention:
The sleep transfer experiment shifts “nighttime autonomous activities” to the daytime，attempting to break the cognitive structure that “late at night = the only one belonging to oneself”, allowing individuals to experience self-control and relaxation compensation even during the day.
·Time Perspective&Control→How do personal consciousness and a sense of control affect Revenge Bedtime Procrastination
Deci, E.L. and Ryan, R.M., 2000. Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist, 55(1), pp.68–78.
Self-determination theory holds that an individual’s intrinsic motivation depends on three core psychological needs: autonomy (the willingness to control one’s own behavior), competence (the ability to perceive oneself as effectively completing tasks), and relationality (the need to establish meaningful connections with others). When these three needs are met, individuals are more motivated to continuously engage in the target behavior and enjoy better physical and mental health. If external control suppresses an individual’s freedom of choice or sense of achievement, motivation will decline significantly.
Application to Daily Rhythm Intervention:
Time perception and behavioral control sense are important variables influencing the behaviors of Revenge Bedtime Procrastination. When individuals lack a sense of control during the day, they often make up for it at night. The rhythm record card helps individuals regain a sense of time control by providing a recordable understanding of life rhythms, thereby reducing the passivity and compensatory nature of Revenge Bedtime Procrastination.
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