12 Ways To Get You Out Of Bed When The Struggle Is Real
Mornings can be rough. Here’s a little help.
Sometimes the hardest part of the day is getting out of bed in the morning. What may seem like a simple act for a lot of people, can be a big struggle for others. And a lot of the time—no matter how you’re feeling—you have no choice but to throw off the covers and face the world. Even when it feels impossible.
For those really overwhelming mornings, start with something really small, even before you get out of bed. Once you feel a little better, you can try something a little more complicated.
Here’s a few ideas to help you start your day and get your feet on the ground. You can follow these step-by-step or just focus on a few that you like, and you’ll slowly feel ready to continue on with your day:
When you’re still in bed
1. Sit up
When you’re depressed, the hardest thing in the world to do is just to sit up in your bed. Once you sit up, everything else in your day can get started. That one small, yet difficult, task is the first thing you can do for yourself to find some success in your day. Just sitting up is a huge victory when you’re struggling to get out of bed.
2. Drink water right when you wake up
We’ve covered some of the benefits of staying hydrated, but did you know that drinking water can help you get out of bed too? Before you go to sleep at night, set your water bottle next to your bed. Take a few sips of water right when you wake up as a way to jumpstart your body and your metabolism. It’ll give you a burst of energy, and help kickstart your day.
3. Do a meditation
There are few better ways to start your day than with a meditation, and you don’t even need to get out of bed for it! Meditation gives you the opportunity to calm your emotions and reset your brain before your day gets started. If you use an app, like Calm, you can choose a guided meditation that focuses on topics like ‘gratitude’ or ‘easing depression.’ Hopefully, you’ll finish a meditation session with a new, more positive frame of mind, and a renewed sense of purpose for your day.
4. Set a timer
It’s easy to wake up, scroll through your phone, and lose any intention of getting out of bed. Instead, set a timer for yourself once you wake up that gives you 10-15 minutes to watch some cute animal videos, inspirational speeches, funny interviews—anything that makes you smile. Make sure that you’re using that time to look at something that can make you feel happier and motivated to start your day.
5. Write down what you’re grateful for
Whether you’re writing things down with a pen and paper or on your phone, list out a few things you’re grateful for. When you’re not at your best, it can be hard to feel grateful for anything, but take a minute to really think about it. This list can even be just one or two things, depending on how you’re feeling. They can be general or specific to your life. It’s a great reminder of the positive things in your life, and it resets your mindset for the morning. Keep track of that list in case you ever need a reminder.
6. Try some “bed yoga”
Yoga is an amazing, low-effort way to awaken your body and give you a boost of energy. Just reaching forward and trying to grab your toes, or sitting back into child’s pose can get your body moving while you’re still in bed. In those small movements, you can boost your endorphins and potentially feel better already. Stretching out and moving your body may be all your mind needs to put your feet onto the ground.
7. Make a to-do list
Before you go to bed, create a list of small, achievable things for you to accomplish the next day. These should be simple tasks—make a cup of coffee, take a shower, go outside. This isn’t the time to get ambitious with huge goals that can overwhelm you. Try to keep it simple. Don’t get down on yourself if you don’t accomplish everything on your list. This is a great way to break down your routine so you can take your day one step at a time.
Once you’re up
8. Get dressed in something you love
Getting ready is just one part of your day, but it can help shift your mindset for the better. As you lay in bed, think about getting dressed in clothes that make you feel confident—even if you have nowhere to go. Once you’ve swung your feet out of bed, put that outfit on like it’s your suit of armor for the day. This one small task can prepare you for whatever the day throws at you. So get dressed in that outfit that makes you feel like the best version of yourself!
9. Make your favorite breakfast
Whether it’s cooking up some pancakes or blending up a nice green smoothie, food can be a huge drive in the morning. Especially if it feels like a treat. Use whatever you’re making yourself for breakfast as motivation to get yourself out of bed. Breakfast is literally fueling you—your body, your mind, and your mood—for the rest of the day.
Plan for tomorrow
10. Set an alarm across the room
Yes, we know how frustrating that repeating alarm noise can be, but that could be just the motivation to pull you out of bed. Set whatever it is you use for your alarm either across your bedroom or even outside of it—just make sure it’s loud enough for you to hear. When you hear that alarm go off in the morning, know that’s your push to get out of bed and start your day.
11. Find some inspiration
Think about a poem, a quote, or a song lyric that’s motivated you in the past. It can be something funny, serious, cheesy, emotional, sarcastic—there’s no right or wrong choice here. Write it out and leave it next to your bed. If you wake up and feel like you can’t start your day, turn to whatever inspiration you chose. This will serve as a reminder that you can get out of bed, and that you will be ok, even if you feel otherwise.
12. Lean on your loved ones
There’s nothing better than the support of your loved ones when you need it, especially when it comes to starting your day. Ask a friend or a family member to text you or give you a wake-up call in the morning. Just by sending a quick message saying something nice or talking through your day with you, they can give you the push you need to get out of bed. It’s ok to ask them for help, and it’s a great reminder that you’re supported. And don’t forget to return the favor!
If you’ve tried these ideas and you’re still having a hard time, consider taking a mental health screen and see if something else is going on.
We know how hard getting out of bed can be. If you’re able to take that first step in your day, that’s already a huge victory. Each of these options can create positive change in how you’re feeling right off the bat. These small, simple tasks can help you pull back the covers and start your day. We believe in you, you can do this.