13 Ways to Break the Bed-Rotting Habit

Bed rotting, which involves spending a full day in bed, began as a TikTok trend and was meant to help people deal with stress. But there were already mixed opinions about whether it was helpful. What’s more, it can be harmful. When you’re depressed and struggle to get out of bed daily, bed rotting for days can create a harmful cycle and worsen your depression.  Here are some steps to help you get moving again.

Make it harder to stay in bed by setting an alarm on your smartphone and placing it in another room still within earshot. The bathroom is a great choice because it puts you on the right track to take care of daily hygiene. Some people find a soothing song works better than a loud alarm, but choose whatever will motivate you to get up and turn it off.

When nature calls, you’re basically forced out of bed. Use this as a jumping-off point. You may take a shower while you’re in the bathroom, and instead of putting back on your PJs, put on shorts and a T-shirt. This will give you a brighter perspective. Being active can help lift your mood and build motivation, even when the activity feels uncomfortable at first.

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.

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.

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.

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.

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.

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.

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.

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.

It’s very motivating to have a treat waiting when you complete a task. Going out for a walk? End at your favorite coffee shop or a block where you love to go shopping. Finished paying your bills? Catch up on an episode of your favorite show. Need a break after cleaning chores? Call a friend who always makes you smile.

One of the biggest problems with bed rotting is that it messes up your sleep cycle, especially if you doze off during the day or don’t get enough sunlight to keep your circadian rhythm in tune. Set a schedule for when you will be in bed, the time you’ll go to sleep, and the time you’ll wake up. When you’re naturally tired from moving at the end of the day, you’ll sleep better — and that can help you feel better when you wake up.

Feeling like you’re alone can make it harder to reach your goals. Ask a loved one to call or text you each morning to encourage you to get out of bed. Or call a warmline, a special kind of helpline where the person on the other end offers support. Warmline staffers are not only trained but also have had their own mental health issues and know what might benefit you the most.