Revenge Bedtime Procrastination: Why You’re Scrolling Instead of Sleeping

Hello! Welcome to another edition of ABC of Mental Health, your partner in the journey to better well-being—one newsletter at a time. Do you find yourself staying up till odd hours of the night or the wee hours of the morning when you would rather be catching up on your Zzz’s? Do you ever think to look at your phone briefly before turning in and before you know it, hours have gone by, you’re still on your phone watching one reel fade into another, you’re tired and strung up, and you haven’t been able to rest at all? If so, you’re not alone. “Doom-scrolling” is the act of continuously scrolling through bad news on your phone or computer—even when it’s distressing, anxiety-inducing, or exhausting. This week, let’s talk about how to break the habit.

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One relevant recommendation:

Closing Ritual:
Set a "closing ritual" for your phone at night—choose a specific time (e.g., 9:00 PM) to put your phone away and switch to a calming, screen-free activity like reading a physical book, journaling, or listening to music. Make it a consistent, gentle signal to your brain that the day’s input is done. Over time, it will become easier.

Two Quotes on Self-sabotage:

Arianna Huffington, founder of The Huffington Post and sleep advocate:

"We are in a constant struggle between technology and our need for sleep. What looks like staying informed often becomes an excuse for staying awake—and exhausted."

Tim Urban, creator of Wait But Why and writer on procrastination:

"Procrastination gives you temporary relief from a task you don’t want to face, but it chains your future self to stress and guilt."

Three TherapyShorts from TST

1. Redefine Your "Reclaim Time" During the Day: A client once put it perfectly: "The hours I steal from sleep to scroll endlessly are a quiet rebellion against the day’s demands—a futile attempt to reclaim time, even as it slips further away." This resonates with so many of us. Late-night scrolling often isn’t just about distraction—it’s a way of taking back space for yourself when the day feels consumed by obligations. The key is to build in intentional “me-time” earlier—whether that’s a short walk, reading a chapter of a book, or simply resting without guilt. When your need for personal space is met during the day, you’re less likely to fight for it at midnight.
   

2. Create a Wind-Down Routine Without Screens: Aim to shut down screens 30–60 minutes before bed, but instead of just avoiding devices, plan what you’ll do instead. Try keeping a book, journal, or puzzle by your bedside so it’s easy to reach for. Even simple swaps like dimming the lights, stretching, or listening to music or a podcast (audio only) can ease the transition. Set an alarm or reminder an hour before bed as a gentle cue to unplug—and if full screen-free time feels too hard at first, start with just 10–15 minutes and build from there. The goal is to make winding down something you look forward to, not a punishment.
   

3. Ask Yourself: What Does Rest Feel Like? Instead of thinking of a pre-sleep routine as just a checklist, try reflecting on what truly makes you feel calm and cared for. Is it quiet time with a book, the ritual of making herbal tea, or simply dimming the lights and sitting in stillness? The goal isn’t to “hack” sleep but to nurture a sense of safety and ease—to gently tell your body and mind, “It’s okay to let go now.” When we treat bedtime as an opportunity to reconnect with ourselves rather than a race to switch off, the urge to delay rest often softens on its own.

A QUESTION?

What is something that you like to do to create a relaxing bedtime routine? Vote here!

Last week, we asked you what feels most doable right now, and the responses were… (drumroll please)…

Love and light,

The Social Therapist

PS: Me every night