Revenge Bedtime Procrastination

I never realized this was about autonomy. I scheduled 30 mins of reading time after lunch and the late-night scrolling stopped naturally.

Revenge Bedtime Procrastination is a response to a lack of daytime autonomy. When you spend your entire day fulfilling obligations for others (work, family), your brain rebels at night to reclaim a sense of freedom. The solution isn't just "put the phone away"—it's systemic. You need to carve out pockets of autonomous, low-demand leisure time during the day. Even 15 minutes of uninterrupted, guilt-free time at 2 PM can reduce the desperate psychological need to steal time from your sleep schedule at 1 AM.