Have you ever found yourself staying up late, even though you know you should be sleeping? You’re not alone, and I’ve been working on a solution to help with that. Let me take you through my journey of creating a text message bot designed to improve your sleep habits.
It all started with a flood of spam text messages and phone calls that I received, which were quite bothersome. One day, while reading a spam message about earning points for buying bread, I had an idea. What if these messages could be used for something beneficial, like helping people sleep better? This thought led me to spend three months developing a text message bot aimed at tackling bedtime procrastination.
About a year ago, I set up a Google Alert for “Bedtime Procrastination.” This term refers to delaying bedtime for short-term activities like gaming or watching TV, often justified as “me time.” However, this habit can lead to shorter sleep, poor sleep quality, and fatigue, which negatively affect both mental and physical health. While some people can adjust their schedules to get enough sleep, others end up with chronic sleep deprivation.
Many articles offer sleep hygiene tips, but these can be overwhelming and don’t always lead to behavior change. It’s not just about willpower; it’s about having a strategy. This is where my text message bot comes in. It helps you create a personalized strategy using an “Implementation Intention,” which is an If/Then plan to cue behavior changes. For example, “If it’s 11 PM, then I will stop watching YouTube and start my bedtime routine.”
Building the bot came with challenges, such as character limits and costs, and ensuring user anonymity. After testing and refining the language, the text line was launched. The response was overwhelming, and the initial batch of messages ran out quickly, showing that many people are interested in addressing bedtime procrastination.
Participants reported thinking more about their evening routines, and about half made changes. However, the effect faded over time, indicating that a simple list of solutions isn’t enough for lasting behavior change. Through the bot, I learned that late-night activities like watching YouTube, playing video games, and scrolling through social media are common culprits keeping people awake.
If you’re looking to reduce procrastination, consider adjusting your environment. Identify activities that lead to procrastination and set reasonable limits. You can also create your own If/Then plan to help establish a better routine. Remember, there’s no one-size-fits-all approach to evening routines or sleep. Find what works best for you.
Thank you to my patrons for supporting these experiments. For those interested in participating in future projects, I’ve set up a BrainCraft Discord server. Let’s continue exploring ways to improve our sleep habits together!
Reflect on your current bedtime routine and identify any activities that lead to procrastination. Develop a personalized If/Then plan to help you establish a better routine. For example, “If it’s 10 PM, then I will stop using my phone and start reading a book.” Share your plan with a classmate and discuss how you can support each other in implementing these changes.
Conduct a short research project on the effects of bedtime procrastination on mental and physical health. Present your findings in a group discussion, highlighting the importance of addressing this issue. Consider how technology, like the text message bot, can play a role in mitigating these effects.
Work in small groups to brainstorm and design your own version of a sleep improvement bot. Consider features that would make the bot effective and user-friendly. Create a mock-up or prototype and present your design to the class, explaining how it addresses bedtime procrastination.
Identify elements in your environment that contribute to bedtime procrastination. Make a list of changes you can implement to create a more sleep-conducive environment. Share your list with the class and discuss the potential impact of these changes on your sleep habits.
Engage with the BrainCraft community by joining the Discord server mentioned in the article. Participate in discussions about sleep habits and share your experiences with bedtime procrastination. Collaborate with peers to explore new strategies for improving sleep and provide feedback on the text message bot.
Here’s a sanitized version of the transcript, removing any unnecessary details while maintaining the core message:
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The great irony is that I couldn’t sleep last night because I knew the text line would break while I was asleep, and there was nothing I could do about it. You’re probably wondering what I’m talking about. Let me explain.
I receive many spam text messages and phone calls, which are quite annoying. One day, while reading a message about earning points for buying bread, I thought about how these messages could be used for good. So, I spent the last three months creating a text message bot designed to help improve your sleep.
This idea started about a year ago when I set up a Google Alert for Bedtime Procrastination, which is when you delay going to bed for short-term activities like gaming or watching TV. You might justify it as “me time,” or you might not even realize you’re doing it. I wanted to make a video about this, so I set up the alert to notify me of new research or articles.
Bedtime Procrastination became a hot topic, linked to shorter sleep, poor sleep quality, and fatigue, which negatively impacts mental and physical health. However, it’s nuanced; for some, it’s not that bad if they can adjust their schedule to get enough sleep. For others, it leads to chronic sleep deprivation.
I noticed that there wasn’t much information available for those who wanted to change their habits. Many articles provided a list of sleep hygiene tips, which can be overwhelming and don’t necessarily lead to behavior change. It’s not just a matter of willpower; it’s about strategy.
This is where the hotline comes in. I wanted to help you create a personalized strategy through text messages. One effective method is creating an Implementation Intention, which is an If/Then plan to cue behavior changes. For example, “If it’s 11 PM, then I will stop watching YouTube and start my bedtime routine.”
I faced challenges with the text messages, such as character limits and costs. I also wanted to ensure your information remained anonymous. After testing and refining the language, the text line was up and running. However, I underestimated the interest, and the initial batch of messages ran out quickly.
We discovered that people are more interested in bedtime procrastination than expected. Overall, participants thought about their evening routines more frequently, and about half reported making changes. However, the effect faded over time, highlighting that a simple list of solutions isn’t effective for real behavior change.
Thanks to the message bot, I learned what late-night activities are keeping people from going to bed, such as watching YouTube, playing video games, and scrolling through social media. While we can’t measure if people got more sleep, it’s encouraging that they are thinking about their evening routines.
For those wanting to reduce procrastination, consider tweaking your environment. Identify activities that lead to procrastination and set reasonable limits. You can also create your own If/Then plan to help establish a better routine.
Remember, there’s no one-size-fits-all approach to evening routines or sleep. Find what works for you. Thank you to my patrons for supporting these experiments. I’ve also set up a BrainCraft Discord server for those interested in participating in future projects.
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This version maintains the essence of the original transcript while removing extraneous details and ensuring clarity.
Sleep – A natural and periodic state of rest during which consciousness of the world is suspended, essential for physical and mental health. – University students often underestimate the importance of sleep, which is crucial for cognitive function and emotional regulation.
Procrastination – The action of delaying or postponing tasks, often leading to stress and decreased productivity. – Many students struggle with procrastination, which can negatively impact their academic performance and mental health.
Habits – Regular practices or routines that are repeated frequently and tend to occur subconsciously, influencing health and behavior. – Developing healthy habits, such as regular exercise and balanced nutrition, can significantly improve a student’s overall well-being.
Strategy – A plan of action designed to achieve a long-term or overall aim, particularly in managing health and psychological challenges. – Implementing a time management strategy can help students balance their academic responsibilities and personal life effectively.
Health – The state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity. – Maintaining good health is essential for students to perform optimally in their studies and personal endeavors.
Quality – The standard of something as measured against other things of a similar kind; the degree of excellence, particularly in health and psychological well-being. – The quality of sleep can greatly affect a student’s concentration and mood throughout the day.
Routine – A sequence of actions regularly followed, which can contribute to stability and predictability in one’s life. – Establishing a consistent morning routine can help students start their day with a positive mindset and increased productivity.
Behavior – The way in which one acts or conducts oneself, especially towards others, often influenced by psychological factors. – Understanding the underlying causes of certain behaviors can help students develop better coping mechanisms for stress.
Fatigue – Extreme tiredness resulting from mental or physical exertion or illness, affecting performance and health. – Chronic fatigue can be a significant barrier to academic success, necessitating a focus on rest and recovery.
Environment – The surrounding conditions in which a person operates, which can significantly impact mental health and behavior. – Creating a supportive and positive study environment can enhance a student’s ability to focus and learn effectively.
