Revenge Bedtime Procrastination and ADHD
Tiktok has taught us so many things am I right? A terminology that became popular on tiktok was something called Revenge Bedtime Procrastination. Have you heard of this before? Revenge bedtime is something that people with ADHD experience and struggle with but didn’t have a name for it until the wonderful world of social media unveiled it for us all. Revenge bedtime is a legitimate struggle that many people can deal with but especially those who have ADHD.
What is revenge bedtime procrastination?
Revenge Bedtime Procrastination refers to the behavior of staying up late as a form of rebellion or retaliation against having to go to bed. This behavior is often seen in individuals with ADHD (Attention Deficit Hyperactivity Disorder) as these individuals may have a more difficult time regulating their sleep schedule. There are a lot of misconceptions about ADHD, and it’s difficult for people to understand what happens in the brain of those who have it. People with ADHD may also struggle with impulse control so when they are doing something enjoyable at bedtime they might put off going to bed to enjoy themselves more. Revenge bedtime is experienced by individuals who feel resentful or frustrated about having to follow a strict bedtime schedule and may use staying up late as a way to exert control over their lives. These behaviors can be problematic as they can interfere with your natural sleep patterns, consequently resulting in sleep deprivation.
What causes revenge for bedtime procrastination?
Everyone has a different experience and reason for experiencing Revenge Bedtime Procrastination. The underlying reasons are individual but here are some of the common reasons people utilize this approach:
Feeling frustrated by having to go to bed
Struggles with creating and following through with a sleep schedule
Difficulty in relaxing or calming down before bedtime
Trouble falling asleep or staying asleep
Boredom
Overstimulation from electronic devices such as video games, cell phones, and social media.
Inability to separate work or school from personal time
Feelings of powerlessness or lack of control over their lives
Mental health conditions such as ADHD, depression, anxiety, and insomnia may also contribute to this behavior.
What’s the problem with revenge bedtime procrastination?
If you ever stayed up late before, you know that there are repercussions to doing so. Staying up late can mess with your sleep partners, resulting in fatigue, difficulty concentrating, and being present during the day. This also leads to a problematic cycle of inconsistent sleep habits. When revenge bedtime procrastination becomes common practice it can make it much harder to fall asleep and stay asleep at a reasonable hour because it confuses your body’s natural circadian rhythm. Having a lack of sleep makes it harder to enjoy your life and impacts your quality of life and directly affects your relationships. You constantly feel tired, have difficulty making decisions, engage in healthy communication, and dealing with irritability.
Getting adequate sleep impacts your mental well-being and your physical health. There are a variety of health problems related to poor sleep hygiene. There is a correlation between inadequate sleep and higher rates of anxiety and depression. People who don’t get adequate sleep find that their school and work performance suffers. You might have a difficult time learning and retaining information in school or work, which results in impacting not only your performance in these areas but it also impacts your self-esteem. Those that experience ADHD already have a difficult time with self-esteem and believing they’re good enough.
What does revenge bedtime procrastination have to do with ADHD?
The reason why people with ADHD are more likely to deal with revenge bedtime procrastination has to deal with their struggle with impulsivity, hyperfocus, and hyperactivity. These symptoms can lead to a difficult time being able to regulate sleep as well as making the active decision to go to sleep when it doesn’t feel rewarding. Those who experience ADHD struggle with motivation when the experience doesn’t seem rewarding enough. You may know those with ADHD have brains where dopamine is rerouted making it much more difficult to find pleasure and satisfaction in things that people without ADHD are able to.
Those with ADHD might also be more prone to struggle with revenge bedtime procrastination because they may also have a more difficult time disconnecting from the responsibilities of work and school. They may also have a difficult time resisting things that give them stimulation and enjoyment such as TV, video games, and social media. People with ADHD may also have a difficult time not giving in to the impulse to stay up late when it makes them feel more in control of their lives and when they haven’t been able to find enjoyment in other parts of their day.
How do I stop revenge bedtime procrastination?
When you start to recognize how problematic revenge bedtime procrastination is on your life and your functioning you might want to work on changing it but you might not know how. There are several ways to work on managing revenge bedtime procrastination. Here are some ideas.
Tips to stop revenge bedtime procrastination
Identify a sleep schedule that you could stick to consistently
Avoid the use of electronic devices an hour before bed that might be stimulating
Schedule time in your day to do things you enjoy.
Recognize you are in control of your schedule and can actively find time during your day to focus on what’s important to you
Work with a therapist for ADHD to help you manage your ADHD symptoms
Working with an ADHD therapist can help
There are so many benefits to working with an ADHD therapist. Working with an ADHD therapist can help you understand more about understanding your unique and individual struggles with revenge bedtime procrastination. People with ADHD find that therapy helps them find healthy ways to cope with their ADHD so that it doesn’t impact their daily functioning. Working with a therapist can help you find techniques and strategies for not only making your life more pleasurable and rewarding but also ways to be able to relax and regulate your sleep more effectively.
Ready to begin online ADHD treatment in Utah?
You don’t have to feel like your ADHD is taking over your life. You can manage your ADHD symptoms better and work with an ADHD therapist can help. This Utah Counseling Practice has an ADHD therapist specializing in ADHD treatment in Utah. To start counseling follow the steps below:
Meet with a therapist for ADHD
Begin managing your life better
Other mental health services at Marcus Hunt Therapy
ADHD treatment isn’t the only counseling service provided at this Utah Counseling Center. Other mental health services provided by Marcus Hunt Therapy include marriage counseling, EMDR therapy, premarital counseling, LDS marriage counseling, depression therapy, anxiety counseling, and therapy for men. Reach out for a phone consultation to see how I can help.
About the Author
Marcus Hunt is a therapist at Marcus Hunt Therapy in Utah specializing in ADHD treatment. Marcus has a bachelor’s degree from Utah Valley University in behavioral sciences. He also has a master’s degree in marriage and family therapy. Marcus enjoys helping men who struggle with symptoms of ADHD be able to manage their lives more effectively. As someone who also has ADHD himself, Marcus understands how hard it is to manage life and cope effectively. Dealing with adult ADHD can impact your self-esteem and Marcus helps his clients work through their negative beliefs and feel better about themselves.