What is revenge procrastination?
It’s a relatively newly termed psychological phenom.
A Real-Life Example of Revenge Procrastination
So let me paint you a picture (this was the old me btw): You come home super tired from a full day’s work, scramble to get some dinner, rush through it, put your kids down, do your bedtime routine, and you climb your tired body into bed. Finally. Freedom. You haven’t taken a break since 6am. It is now 9pm. You deserve some “you” time. So you decide to start the latest TV show on Netflix that everyone talking about. It’s really good. You feel happy. Tired, sleepy, but happy. Oh wait. The first episode has a cliffhanger. So you move to the next episode. Oh damn, that one has a good ending too. You need to know what happens next. Oh shiiiiiiit and now it’s midnight. You have to wake up in 6 hours and do this whole thing over again.
Why Do We Engage in Revenge Procrastination?
My friend, this is revenge procrastination! “Revenge procrastination” is a term that describes the scenario I basically just talked about! We intentionally delay our bedtime or procrastinate going to sleep because subconsciously we feel like we need to reclaim our day. During the day we are consumed by all of our external demands – work and everything that entails, kid activities, social schedules, homework, school events (btw can we take a moment to talk about how our schools have special themed days like everyday? No. My daughter does not have a highlighter yellow tie dye T-shirt to represent friendship day this week. And, no. I’m not going to buy a new one. She better be a good friend no matter way. Ok, thanks for reading. I had my moment) Let’s continue on with our list of day demands: bills, housework, meal prepping, errands, vacation planning, bday parties, bday gifts, pet care (walking, feeding, grooming, training), keeping up with family, dealing with their issues. Guys. Adulting. It’s hard.
So, naturally, our bodies will tell us when it needs a break. We ignore – procrastinate – rest. Our personal time comes last and staying up too late, mindlessly scrolling through the dark holes of social media, binge watching shows, etc. all are forms of “revenge” against the time constraints we experience during the day.
The Psychological Need for Control
Why do we do this? This really stems from a need for control, and needing to rebel against what we perceive as the authoritative norm. Revenge bedtime procrastination is also associated with deliberatively procrastinating your bedtime – like you’re making the conscious choice to delay going to sleep, because you feel that you deserve some time for yourself.
Which you do btw. You deserve time to yourself.
IF THIS IS YOU, I want you to really think about how it’s affecting you.
The Consequences of Revenge Procrastination
While revenge procrastination may provide a fleeting sense of liberation, it can lead to negative consequences, such as fatigue, reduced productivity, and potential long-term impacts on physical and mental health due to insufficient sleep.
How to Overcome Revenge Procrastination
So if this is you, I want you to take some time and delve into WHY you are leaving YOUR need to recharge as the last thing on your list for the day?
Practical Tips to Prioritize Yourself Every Day
Find alternative ways to prioritize YOU throughout the day, throughout the week. And, no, I am not talking about a full spa day. I am referring to building your foundation. Pepper in those moments throughout the day and practice building your foundation:
- brain breaks
- timed social media use
- meditation
- deep breathing
- outside time
- healthy sleep habits
- eating habits
- movement
- setting clear boundaries
- the list goes on.
The first step is awareness. Take some time to unpack this – figure out the now – they why – and start taking small steps towards they how you’re going to undo this. And if you ever need help on how to set yourself up with good, sustainable habits, book a free discovery call with me to see if coaching is for you!