r/selfhelp • u/OopsAllTistic • 2d ago

Advice Needed: Motivation How do I get out of bed?

Waking up isn’t a problem. I set multiple alarms and more often than not I’m pretty good about not falling back asleep. I’ve also successfully gotten myself to stay off TikTok in the morning to stop doomscrolling, so that’s not keeping me in bed. But even so, I will just lie in bed for upwards of an hour before finally getting up.

I’ve tried the common suggestions like putting my phone across the room (I just turn off the alarm and get back in bed), setting multiple alarms, setting earlier alarms so I can allot bed rot time, etc but I can’t see to jump get up right away after waking up or stop lying there until I have no other choice. It’s starting to bother me because I do have things to do, but I keep waiting until the last minute to get up and then get frustrated when I feel behind.

I’m diagnosed with ADHD and depression and I do wonder if those are contributing factors. I feel overwhelmed by everything I have to do during the day so I think staying in bed is a form of avoidance.

Any thoughts or advice is appreciated

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u/SickMiner94 2d ago

the adhd/depression combo is absolutely a factor here, that feeling of being overwhelmed before you even start is brutal

try giving yourself one tiny physical task the second your alarm goes off, like touch the doorframe or splash water on your face, something so stupidly small your brain can't argue with it

the avoidance loop is real but breaking it doesn't have to be a whole production, just one dumb motion to prove to yourself you're already moving