5 Ways To Get Yourself Out Of Bed

Getting out of bed can be difficult! Here are some tips and tricks to make it easier.

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A few years back, when I was going through a depressive phase, the bed became my only solace. I would lie in bed for hours and hours, because getting out meant facing the world I was not ready for.

The bed and sleep were my escapes from reality. I started neglecting my studies, and my grades soon plummeted. I didn’t shower for days, didn’t clean up my room, didn’t meet or talk to anybody.

It seemed like I was in an abyss, with no escape. My therapist, however, had a simple solution. “Try to get out of the bed on time.”

I know, it’s immensely difficult. But a few tricks, if I can call them that, really helped me. Everyone’s different though and needs to find what works for them. Hopefully some of these can help you as well.


Talking to ourselves in the third person makes us feel cared for.

Nobody knows the pain we’re going through better than ourselves. The acknowledgement of that, coupled with a bit of healthy cheering, can work wonders. Research has shown that self-talk can help calm down an anxious mind. It can even give us that small boost we need to complete things that otherwise seem impossible.


Motivation rarely comes before we take that first step

Getting out of the bed doesn’t mean we also need to leave the house to conquer the world. The thought of having a million things to do only puts us down.
The idea is to take it slow and to steadily move forward.

We really don’t need to pressure ourselves into doing something that overwhelms us. Our motive for getting out of bed can be simple and enjoyable tasks like taking a hot shower or having a cup of tea on the living room couch.

Baby steps is the way to go because motivation rarely comes before we take that first step.


Our mood and our memories are deeply connected. This is why, when we are sad, we tend to recall negative memories.

When we are in these moods it can be very difficult to find good memories to focus on. This is why it’s a great idea to keep items associated with positive memories on our bedside table.

It can be anything. A picture of your loved ones smiling, your favorite book, a gift from someone you care about, etc. The focus on good memories can stabilize our mood and will usually force a more positive mindset.


Don't punish yourself for not being perfect

It should come as no surprise that we are motivated by rewards. This means we can bribe ourselves when we’re feeling unmotivated or unable to get out of bed. All we need to do is figure out what we can use to persuade ourselves.

I know a lot of people motivate themselves with the promise of sweets like chocolate or ice cream. “If I get out of bed as soon as the alarm rings tomorrow I’ll treat myself to two pieces of chocolate.” That’s certainly something to try whenever we’re feeling unmotivated.

But here’s the thing nobody has told you. There’s no reason to punish yourself if you don’t make it out of bed by an arbitrarily set time. Even if you don’t make it out of bed, reward yourself. The action of planning to award yourself and trying to make a change is more than enough!

We don’t need to push ourselves too far, and we definitely don’t need to punish ourselves for not being perfect.


Not having an established routine from the moment we set foot outside the bed is a big detriment. If we have no clue what we’re supposed to do next, it’s way too easy to fill that empty time slot with another half hour of sleep.

But if we make it a habit to follow a morning routine it becomes so much easier to start the day as soon as we wake up. Waking up and turning off the alarm becomes the first step in a series of automated actions. Once the routine is done we can go about or day, and hopefully not back to bed.

A great morning routine is a series of actions we find enjoyable and that motivates us to seize the day. This can be having a cup of tea or coffee, reading the newspaper, yoga, meditation, etc.

Do you have any tips or tricks for getting out of bed? Share them in the comment section below! :)

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