Stop bed rotting

Bed rotting is a common occurrence; it has happened to everyone at least once. Everyone falls into a slump whether it be from grieving or just general stress, There are ways to break out of this even if you are in deep. It may take some time but you can do it.

First order of business is getting out of the bed. One method that can help is the 321 method. Count down! 321 then up, no thoughts, no questions just up. Or you can set a timer on your phone. As soon as you wake up set a timer for say 2 minutes. As soon as the timer goes off you get up THEN you turn it off. Leave it on until you are out of that bed!

Use that bed only for sleeping, I know it can be tempting to lay around and doom scroll, or read in bed. But trust me when I say this. It one disrupts your sleep patterns and two encourages bed rotting. It is not good to use that bed for other things. Go to the couch or a comfy chair to chat on the phone with your friends.

Speaking of phones it is best to limit that screen time. Primarily the social media time. Now I am by no means saying cut it out all together. I mean I know I could never. I am saying however, to limit it especially first thing in the morning. Don’t let it be the first thing you do or you will end up in that endless doomscrolling and never leave the bed. Save the scrolling for in-between tasks/in your free time.

Fresh air. How important it is. Fresh air has a number of health benefits and mental health benefits. Getting up moving around with a quick walk outside gets you up out of that bed and moving your body. It is a two for one. It is perfect!

Create tasks for yourself. Give yourself small, achievable goals to do each day, Nothing crazy just tiny goals to feel accomplished. You’ll feel good about yourself and be getting things done at the same time.

Let’s talk routines. They are probably the most important to stop bed rotting. Morning routines are going to be the most important here. Find a routine that makes you feel good about yourself. That makes you want to get out of bed in the morning. It could be something as simple as doing your makeup makes you feel pretty, or going for a walk makes you feel energized. Smaller tasks even like washing your face or a quick 5 minute stretch can be just as beneficial. No matter how big or small it is make sure it helps you feel good about yourself.

Now put everything together. For example my routine looks something like this.

6am: Alarm goes off, 321 out of bed, make bed, get ready for day (brush teeth, wash face, skin care, brush hair, get dressed)

7am: Make and eat breakfast, take vitamins

8am: go for walk/walk dog, take care of pets

9am: chores

10am: sit down to work

Such a simple routine goes so far to carry me through my day. I feel energized. I focus better. I am able to get things done. I spend less time on my phone doom scrolling, I accomplish more of my goal. I have found my house stays cleaner. My work gets done sooner. Giving me way more free time back in the afternoon to scroll, watch movies, hangout with friends or do anything else my heart desires. These small changes have definitely changed my life for the better. I hope they change yours to.