Bed rotting might be a quirky way to rest but it can also signal something deeper. Read on to learn how to stop bed rotting and reclaim your energy,
A new trend has emerged — bed rotting.
It’s something that we’ve all experienced before.
You know, those moments when all we want to do is stay in bed, scroll on our phone or do absolutely nothing. And honestly, that’s completely normal.
But what happens when those occasional rest days start to become a pattern?
When your bed feels like the only place you want to be, a hideout from the rest of the world?
In this article, we will explore what bed rotting is, why it happens, and how to gently shift out of this bad habit so you can feel more energized and in control of your day.
What Is Bed Rotting
“Bed rotting” is a term popularized on social media that describes the act of staying in bed for extended periods — often binge-watching TV, endlessly scrolling through your phone, or just lying around with no real activity.
And to be clear — rest is necessary, we all need time to recharge mentally, emotionally and physically.
But when bed rotting becomes a frequent habit, it can shift from healthy rest to passive avoidance, and that’s where the problem lies.
Is Bed Rotting Self-Care Or Self-Sabotage
So, is bed rotting a form of self-care… or is it quietly sabotaging your life?
The truth? It all comes down to intention.
Some days, staying in bed is exactly what you need. Maybe you’re recovering from illness, processing a breakup, or coming out of a stressful work season. On those days, your mind and body may be telling you to pause.
But if bed rotting becomes your go-to, and you’re consistently using it to avoid real life — responsibilities, work, relationships, decisions — it might be time to start asking why, find the root or if needed, seek professional help.
The Pros And Cons Of Bed Rotting
Let’s take a closer look at both sides — the benefits and the negative effects of bed rotting.
The benefits of bed rotting
- Rest and recovery — Sometimes, bed rotting provides much-needed rest, especially after a busy or stressful period, or when you feel under the weather
- Mental escape — It can offer temporary relief from daily pressures, obligations and responsibilities.
- Comfort and relaxation — Our bed is like our sanctuary; it’s a cozy, safe space where you don’t have to think about anyone but yourself.
The side effects of bed rotting
- Increased fatigue — Our bed is comfortable but too much comfort can actually make us feel more lazy and tired rather than refreshed.
- Negative impact on mental health — Staying in bed for too long can increase the feelings of isolation, anxiety, and may even lead to depression.
- Disrupted sleep patterns — Your body clock gets confused when your bed becomes an all day zone; this can disrupt both your regular sleep and eating schedule.
- Decreased productivity — Not much gets done when you’re in bed; important tasks gets piled up, and procrastination can lead to more stress.
Symptoms Of Bed Rotting
As mentioned earlier, we’ve all “bed rotted” at some point. But how do you know when it’s turning into a habit that may be harming you? Here are some signs to watch out for:
- You regularly stay in bed for hours after waking up, without any clear reason
- You find it difficult to get out of bed even when you have tasks to complete
- You always feel unmotivated, sluggish or mentally foggy
- You delay or avoid basic responsibilities
- You feel guilty about your time spent in bed
- Your sleep and eating schedule is erratic
- You consistently cancel plans because you want to stay in bed
- You look and feel more tired than usual
- You feel detached from people or things you used to enjoy
- You spend most of your bed time on your phone or zoning out
How To Stop Bed Rotting: 7 Tips To Build Better Habits
1. Have a morning routine
Starting your day with a structured routine can help you resist the urge to stay in bed.
I’ve created specific blog posts about morning routines that you can learn in-depth about it here and here.
Essentially, the key is to create positive morning habits that aligns with your lifestyle, purpose and goal.
Start with one positive habit and stick with it until it becomes second nature. Once that first habit is part of your routine, add another good habit, and repeat the process.
Over time, your mornings can become something you actually love and look forward to.
Related: 151+ Micro Habits That Will Change Your Life Forever
2. Create a second comfortable yet functional space
Productivity and comfort can coexist.
If your bed has become too cozy, consider creating another space in your home that’s both comforting and functional — like a reading nook or a cozy chair.
This gives you a new place to relax without falling into the bed trap whilst being productive at the same time.
3. Keep your phone away from bedroom
Your phone could be the reason why you’re staying in bed longer than you should.
Here’s the plan: keep your phone out of your bedroom or place it far enough away that you have to get up to reach it.
This small change encourages movement and prevents you from bed rotting.
Also, try going screen-free (phones, TVs, laptops, etc) for one hour after waking up and before sleeping.
This a screen-free habit gives you the space to do other activities like meditating, journaling or reading.
4. Plan your day in advance
Have a plan of what you’re going to do for the day.
You can plan this the night before.
Having a schedule or to-do list can provide structure and purpose, reducing your temptation to stay in bed all day.
5. Move your body
Movement is good for the body.
Even light stretches, short walks, can signal to your body that it’s time to be active.
A good way to get started is to lay out your workout clothes the night before so it’s easier to get moving in the morning.
6. Socialise and be part of a community
Real life (in-person) human connection matters.
If you’re feeling stuck in bed due to loneliness or lack of motivation, reach out, ask for help; isolating yourself will only feed into more bed rotting.
Make plans with friends or family, attend a local event, or volunteer. Join a group or class based on your interests.
Community and connection can provide motivation, and improve your mood and emotional health.
7. The countdown method
Try the “5 Second Rule” by Mel Robbins.
It’s a simple trick that interrupts your autopilot behavior like procrastination and gives your brain a gentle push to take action.
So when you catch yourself not wanting to get out of bed, do a countdown from 5-4-3-2-1, and once you’ve reached to one, then immediately get out of bed.
This trick is a great way to break bad habits and help builds momentum towards positive changes.
Conclusion
Occasional bed rotting is normal. But when it becomes a habit, it can negatively impact your overall health and wellbeing.
Deep dive to learn the root cause of your need to bed rot and start taking small actions to move yourself from avoidance to empowerment.
By building small but effective habits, you can break the cycle and find more fulfilling ways to rest and recharge. And if you feel stuck or overwhelmed, know that support is available. You’re not alone in this.
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