7 Things to Do When You Don’t Want to Get Out of Bed and Face the Day

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We’ve all had those days when we just don’t feel like getting out of bed and facing the day. The heavy feeling may even start the day or night before. It’s normal. It’s life.

That may very well be the case, but it still doesn’t make things any easier when we have one of those days, right? If you’ve had these moments, or if it comes at some point, here are some things that you can do when you don’t want to get out of bed.

1. Start the night before: psych yourself up.

If you’re already dreading the next day, start prepping yourself mentally and emotionally the night before. It is easy to keep dwelling on that dread before going to sleep. You may not even get any sleep because of that. So, instead of dwelling on that, why not psych yourself up before you go to bed?

Tell yourself – and believe it, too – that you’re getting up at a certain time, and you’ll do what you have to do to get out of bed and face the day. Create positive affirmations that will help you get into that mindset and repeat them until you fall asleep.

2. Focus on one thing that you want to do that day.

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At night, or when you wake up, focus on that one thing you know you want to do that day. It may or may not be related to work. It may be something as simple as getting some unlimited soft serve ice cream next door to the office. It doesn’t matter. Find one thing that you cannot resist and make it a point to do it that day.

3. Make a list of the things that you will commit to finishing/achieving.

If you don’t want to get out of bed because of work or some other issue you will have to face, and you know you’ll have difficulty doing that, then make a list of things that you know you can achieve.

For example:

  • Answer that one email that has been sitting in your Inbox for a week.
  • Pick up the dry cleaning that has been waiting for you for a while.
  • Buy some new items at the grocery store and make a special dinner when you get home.

4. But don’t overthink things.

Thinking is pretty much involved in the previous points, but there is such a thing as overthinking. Do not dwell on problems that you do not have control over. Do not worry about situations that may or may not happen. In other words: do not overthink.

Focus on the previous points instead, and do what you can do without letting the uncertainty control you.

5. Get up anyway.

At the end of the day – or the beginning, as is the case – the choice is up to you. You can stay in bed and hide, or you can get up. Even if you’re feeling battered, scared, and whatever negative emotion you can think of, GET UP ANY WAY.

6. Smile.

While you’re at it, smile. They say that even if you do not feel good, if you keep smiling, you’ll feel better at some point; and you know what? I’ve tried it. It’s true. You may feel goofy at first, but then goofy is better than scared and demotivated. Here’s a video that always makes me smile. I hope it does the same to you.

7. Reward yourself at the end of the day.

You’ll get through the day, trust me. You’ve gone through each day so far, haven’t you? So, at the end of one of these kinds of days, reward yourself. As I mentioned earlier, go buy something special for dinner. Or, if you do not cook, treat yourself to a nice dinner at a restaurant. Anything will work really – just as long as you see it as a reward for getting out of bed even when you didn’t want to.

PLUS: Know when to ask for help.

These days are normal. They happen to everyone. However, it is very important to know the difference between “one of those days” and not wanting to get out of bed every day for a prolonged period of time. If it’s the latter case, then you might be suffering from clinical depression, and you will need professional help. If so, do not hesitate to seek help. Else, you’ll just be stuck in a rut that you might not be able to get out of easily – with or without help.

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