Using mental contrasting with implementation intentions to reduce bedtime procrastination: two randomised trials

Objective: The importance of getting a good night sleep is critical, yet for many this remains elusive. Bedtime procrastination-the notion that people delay going to bed for no legitimate reason-is one area that has received little attention, despite its associations with worse sleep outcomes. In the present research, we investigated how to effectively self-regulate bedtime procrastination.Design: In two studies (N1 = 383, N2 = 221), undergraduate students participated either in an online self-regulation exercise called mental contrasting with implementation intentions (MCII) or a motivationally-relevant control exercise (Study 1) or a sleep hygiene control group (Study 2). We then assessed outcomes three weeks (Study 1) or one week (Study 2) later.Main Outcome Measures: We assessed commitment to reduce bedtime procrastination and self-reported bedtime procrastination using two different measures.Results: We found that MCII (compared to control) increased commitment to reduce bedtime procrastination. In both studies this corresponded to a reduction in the average minutes of bedtime procrastination per night.Conclusion: MCII is a simple and cost-effective self-regulation tool for reducing bedtime procrastination. Future research should seek to reveal the mechanisms that undergird bedtime procrastination, as well as understand the present findings in other populations and contexts.