Procrastination is when a person intentionally stays up late, even when they know they should be sleeping, to reclaim “me time” and engage in enjoyable activities. Staying up late, even when you're tired, is common for people with ADHD. Cognitive Behavioral Therapy (CBT) for ADHD can help change habits and improve sleep. Here’s how to use CBT techniques to take control of your bedtime:
- Make Sleep a Priority
CBT for ADHD teaches that changing thoughts can change behaviors. Instead of seeing sleep as something to sacrifice, remind yourself that getting enough rest helps with focus, mood, and daily success. Set a regular bedtime and stick to it. - Have a Relaxing Bedtime Routine
CBT for ADHD focuses on creating routines to build consistency. A simple bedtime routine—like yoga, deep breathing, or journaling—helps signal your brain that it's time to sleep. Avoid high-energy activities or things that require intense focus before bed. - Cut Back on Screens Before Bed
CBT strategies recommend changing your environment to support good habits. Blue light from screens can keep your brain alert, making sleep harder. Set a timer to remind yourself to turn off screens 30–60 minutes before bed. Try listening to an audiobook, podcast, guided sleep meditation, or calming music instead. - Set Boundaries Around Your Time
CBT for ADHD encourages setting limits to reduce distractions. Stop working or using social media at least an hour before bed. Let friends, family, and coworkers know when you’re unavailable to avoid late-night interruptions. - Figure Out What’s Keeping You Up
CBT helps identify and change negative thought patterns and cognitive distortions. If you stay up because of stress or anxiety, write down your worries before bed. If you feel like bedtime takes away your freedom, reframe sleep as a way to recharge for a better tomorrow. - Enjoy Your Day More
CBT teaches that unmet needs can lead to unhealthy habits. If you stay up late because you don’t have enough fun during the day, schedule enjoyable activities earlier. Hobbies, exercise, and relaxation help prevent the need to reclaim time at night.
Using CBT techniques for ADHD can help break the habit of staying up too late. Small changes lead to better sleep and improved focus, energy, and mood.
Start Working with Gina Today!
If you’re struggling with revenge bedtime procrastination or setting aside “me time”, consider Therapy for Adulting to get the support you need, which is located in Los Angeles, CA, and can provide online services to anyone in the state of California. Gina is a therapist who specializes in ADHD and ADD, Adulting, and Dating, offering personalized support to help you address your sleep issues, day-to-day life struggles, improve your mindset, and take control of your thoughts and behavior.
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