Mornings can be tough, especially when you lack the energy or motivation to get out of bed. Whether you’re dealing with stress, anxiety, depression, or a poor night’s sleep, staying in bed might feel like the easiest choice. However, lingering too long in bed can exacerbate issues like insomnia and low mood. Here are 12 tips to help you get up and face the day.
Feeling overwhelmed by the day’s tasks can make it harder to rise. Break the day into manageable steps and focus on one task at a time. Try setting SMART goals (Specific, Measurable, Achievable, Realistic, and Timed). For example, start with small wins like:
Getting dressed.
Preparing a simple breakfast.
Taking a short 10 minute walk.
Writing down tasks and crossing them off as you complete them can build momentum and a sense of accomplishment.
This one is huge in my book! Apollo and Athena have played a huge part in helping me overcome episodes of depression and getting stuck in bed. Every morning at 8am, it's their time for breakfast, and they know it!
Interacting with animals can boost mental and physical wellbeing. Pets encourage routine and physical activity, such as morning walks. However, only consider getting a pet if you can commit to their care long-term.
Being accountable can motivate you to get out of bed. Arrange to:
Take a morning walk with a friend.
Share a morning coffee call.
Carpool or chat with someone on your way to work.
Knowing someone is counting on you can create a compelling reason to get moving.
Anticipating something enjoyable can provide motivation. It doesn’t need to be big—look forward to small moments like sipping your morning coffee, enjoying fresh air, or having a hearty breakfast.
Recall positive moments from your past. Whether it’s a personal achievement or a kind gesture, visualizing success can inspire you to take action.
If mornings are a struggle, an alarm clock can help establish a routine. Tips to make it work:
Place the alarm out of reach so you have to get up to turn it off.
Open the curtains or switch on a light immediately.
Consider using a traditional clock to avoid nighttime distractions from your phone.
Light signals your body that it’s time to wake up. Open the curtains, turn on a light, or use a timer to have lights brighten your room automatically in the morning.
Music can be a powerful mood booster. Play your favorite upbeat tunes to energize yourself and create a positive atmosphere for the day ahead.
Having plans can motivate you to get out of bed. Schedule simple activities like meeting a friend for coffee, going for a walk, or attending a class. These moments of connection and purpose can make mornings feel less daunting.
An overloaded to-do list can feel paralyzing. Focus on just a few essential tasks for the day. Completing them can provide a sense of accomplishment and reduce morning stress.
Fresh air and sunlight can work wonders for your mood and energy. Schedule outdoor time, whether it’s a quick walk or a moment to sit and enjoy nature. Research shows that exposure to green spaces can reduce mental fatigue and stress.
If the difficulty persists despite trying these tips, consider consulting a doctor. Conditions like depression, chronic fatigue syndrome, or sleep disorders may require professional support. Early intervention can make a significant difference.
With these strategies, mornings don’t have to feel insurmountable. Start small, build momentum, and give yourself grace as you find what works best for you. But, if your struggles of getting out of bed persist for more than two weeks or include additional symptoms like persistent fatigue or mood changes, it’s time to seek medical advice.