Everyone has days when it seems impossible to get out of bed. Whether it’s just too cold outside, we dread the work day, or we didn’t sleep well the night before, finding the motivation to get up and start the day can be hard. Here is how to find the motivation to get out of bed and some tips to help you jump-start your mornings.
Why is it Difficult to Get Motivated to Get Out of Bed?
The best way to find the motivation to get out of bed depends on the reasons why you are struggling. Some of the most common reasons people lack the motivation to get up in the morning include the following:
- Lack of sleep/poor sleep. Poor sleep at night can leave you tired and groggy, and reluctant to get out of bed
- Dread or anxiety about the day ahead. If you have a difficult job ahead of you that day, it can be hard to find the motivation to get up and confront it
- Natural circadian rhythms. Some people are naturally less alert and active in the mornings. We all have genetic chronotypes that make us more likely to be “morning people” or “night people,” and it can be challenging for a night owl type to get up and be alert in the morning
- Age. As we age, our body clock “advances.” Teenagers naturally require more sleep and sleep later in the day than adults. As we age, we tend to get sleepy earlier in the day and wake earlier in the morning
- Illness or depression. If you aren’t feeling physically or mentally well, it’s natural to have low energy and want to stay in bed
- Comfort and laziness. Let’s face it, sometimes a warm comfy bed just seems like the best place to be
Many of our sleep patterns are driven by biological factors like age, activity levels, and genetics, and it can be difficult to fight those factors every day to stay on a work or school schedule. It is also true that reluctance to get out of bed is sometimes a perfectly normal reaction to a specific situation.
However, difficulty getting up in the morning can sometimes be a symptom of underlying issues that must be addressed. It’s essential to notice and understand your own feelings so you can find long-term solutions to solve your motivation issues.
11 Tips and Tricks for the Motivation to Get Out of Bed
No matter your reasons for lacking motivation, here are some of the most effective tips and tricks to help you get out of bed in the morning.
- Get a good night’s sleep. Getting up in the morning can be tough if you don’t get restful sleep at night. Sometimes the key to your morning problems is addressing your overnight issues.
- Maintain healthy activity levels. Getting a healthy amount of activity every day is a great way to help you sleep better at night and get up on time in the morning. Some people swear by exercising first thing in the morning to boost energy and metabolism all day, but no matter what time of day you do it, healthy activity is a great way to boost morning motivation.
- Program your coffee maker. If you love your morning coffee, splurge on a really good coffee maker and program it to go off with your alarm. The smell of coffee helps you wake up and increases your desire to get out of bed.
- Place your alarm across the room. Placing your alarm clock across the room forces you to get out of bed to turn it off, decreasing the chances that you will snooze the morning away.
- Charge your phone in another room. Removing screens from the bedroom is an excellent tip for getting better sleep at night and motivates you to get up in the morning. If you habitually check your phone and get caught up first thing in the morning, then charge your phone next to the coffeemaker or in another room to motivate yourself to get out of bed.
- Open the curtains. Our bodies naturally wake and are more alert when exposed to light, especially full-spectrum natural light. Sleeping with the curtains open helps us to wake completely and more naturally in the morning.
- Use a sunrise alarm. As with the above, using a sunrise alarm clock creates light that helps us wake up more fully and naturally and be more alert in the morning. To help yourself quickly shake off sleep, face directly into the light so that it shines on your face and eyes for a few minutes.
- Drink water immediately upon waking. The body naturally becomes slightly dehydrated overnight. Placing a large glass of water beside your alarm clock or somewhere where you will immediately drink it helps your body feel more awake and ready for the day.
- Plan ahead for getting up. Some people find more motivation to get up in the morning by laying out their clothes the night before, making their task list for the following day, or otherwise planning to make their morning as enjoyable and efficient as possible.
- Motivate yourself to get up in the morning. You can use “treats” or rewards to help yourself get up early. If you do a daily crossword puzzle, Wordle, or other game, save it for the morning. If you have a favorite podcast or broadcast, save it to listen to during a morning shower or workout. Instead of indulging in dessert after dinner, save it for a treat in the morning. Find something you enjoy, look forward to, and use it to motivate yourself in the mornings.
- Get a pet. Pets need to be fed, walked, and looked after in the mornings and will wake you when they are hungry or need a walk. A pet will supply the motivation you lack to get out of bed.
Solutions for Motivation Problems to Get Out of Bed
Because issues with getting out of bed can also be a symptom of more significant concerns and problems, take the time to pay attention to your motivation difficulties.
Keep a notepad by the bed, and jot down how you feel in the mornings when you can’t get up, so you can identify your specific patterns and challenges.
If you struggle with depression or anxiety, seek the appropriate mental health care, and consider medication. If your work or school schedule is too difficult or stressful, you may want to consider making bigger changes in your lifestyle.
You are not alone if you lack the motivation to get out of bed in the morning. Lack of energy and motivation is not always a sign of laziness and not something to feel guilty or ashamed about.
Recognize that some of what influences our morning behavior is simply due to our biology and not something we can easily change. If you have trouble sleeping or struggle with mental or physical health, seek the appropriate care to help address your underlying problems.
If you simply need to tweak your morning routine to feel more alert and energized, try some of the tips and tricks above. And if you still have difficulty getting out of bed in the morning, consider discussing it with your physician; there may be an underlying cause you aren’t aware of.
Taking care of yourself will help you have more alert, energized, and productive mornings starting on the right foot daily.