What can you try when you don’t have any motivation to get out of bed? Tell yourself to just put your two feet flat on the floor: Standing up is an achievement in itself. It also helps to have a destination in mind, whether it’s the kitchen for breakfast or the desk where you read your mail and pay bills. If standing up feels like a big task, try sitting up tall in bed — just a shift in position can be your starting point. Bonus tip: If your window shades were shut, open them to let in natural light.
13 Ways to Break the Bed-Rotting Habit
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Practice the 5-Minute Rule
Once you win the war over getting out of bed, it’s important not to overwhelm yourself. Commit to spending only five minutes doing something. And make that something an activity you used to enjoy so that the experience is pleasant. After five minutes, you may find that you want to spend more time on it — happiness creates more happiness.
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Make Your Bed Less Comfortable
Having your devices handy can keep you stuck in bed. Whether you’re doomscrolling or just checking your social media accounts, electronics can take over your life and thoughts. Keeping your devices in another room forces you to get out of bed when you want to use them. Once you’re out of bed, try to pivot to an activity that’s going to boost your morale.
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Do Something Fun Right Away
Give yourself a pleasant reason to get up. Though you might have chores to do around the house, they’re rarely motivating. So, start with an activity that will bring a smile to your face. Listen to music, watch a funny movie, or read a book by an author you enjoy.
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Find One Daily Micro Task
Making a full daily schedule can be hard. So start with one small task that will motivate you and give you a sense of achievement. It can be as simple as making your bed, which sends the signal that you’re ready to be up and about. Repeat this every morning from now on, and it will soon become your second nature.
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Create a Daily Morning Ritual
There are many simple ways to take care of yourself in the morning to improve your outlook and feel better. You might get a boost from meditating or simply deep breathing. You’ll definitely feel the benefits of a healthy breakfast, one that’s simple and focuses on whole foods such as yogurt, milk, fruit, and whole grains. Then spend a minute or two writing in a journal — put down all you just achieved and how it made you feel.
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Step Outside
There’s no doubt that even light exercise lifts your mood because it releases feel-good hormones. Start with a 5-minute exercise bite to get a fitness habit started. Gentle movements like tai chi and yoga are easy on your body and can prep you for more strenuous activity in the future. You’ll get even more benefits from your efforts if you exercise outdoors.
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Try Habit Stacking
This is a powerful way to build on your successes. Once you’ve gotten up and made your bed, follow it with your bathroom routine. The next week, add a chunk of a new activity to your day. The amazing thing about completing one task is that it often propels you to complete a second, a third, and more. Before you know it, you’ll have a new routine that not only achieves your goals but also makes you feel great about yourself.
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