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How To Get Motivated To Get Out Of Bed?

Updated: Apr 18, 2023

Starting the day off well may have a significant influence on how the rest of it goes. Even when we don't have anything important to accomplish, finding the drive to get out of bed can be challenging. In this article, we'll review some practical methods for inspiring you to get out of bed and begin your day with energy and purpose.

How we begin the day can influence how the rest of it goes. Starting the day with unfavorable feelings or ideas might set off a negative cycle that can stay all day.

Conversely, having a purpose and enthusiasm in the morning might help us remain inspired and focused throughout the day. Therefore, finding ways to start the day off on the right foot is essential.

Motivation is the driving force that helps us achieve our goals. When we are motivated, we are more likely to take action and make progress toward our goals.

However, it can be challenging to get things done when we lack motivation. This is especially true in the morning when we may feel groggy or sluggish.

A girl sleeping uncomfortable on a bed

Why can't I motivate myself to get out of bed?

Motivating yourself in the morning can be difficult, especially if you're feeling tired or exhausted. You could find it difficult to get out of bed for a variety of reasons, including:

  • Lack of sleep or poor sleep quality: If you're not getting enough restful sleep, feel energized and motivated in the morning.

  • Depression or anxiety: Mental health conditions can affect your motivation and energy levels, making it harder to get out of bed.

  • Lack of purpose or direction: If you don't have a clear sense of purpose or direction in your life, it can be hard to feel motivated to start your day.

  • Stress or overwhelm: If you're feeling stressed or overwhelmed by your responsibilities, it can be tempting to stay in bed and avoid facing your to-do list.

If you're struggling with motivation in the morning, it might be helpful to explore the underlying reasons behind your lack of motivation and seek support if necessary.

Some strategies for addressing these underlying issues include improving your sleep habits, seeking therapy or counseling, setting goals and priorities, and practicing stress-management techniques.

What is it called when you don't want to get out of bed?

The condition of not wanting to get out of bed is called Dysania. Dysania is a term used to describe difficulty in waking up and getting out of bed in the morning. It is not considered a medical condition or disorder but rather a symptom of another underlying issue, such as depression or anxiety.

People with Dysania often feel tired and unmotivated and struggle to find the energy to start their day. They may also experience feelings of hopelessness or dread at the thought of facing the day ahead. Dysania can have a negative impact on daily life, leading to difficulties with work or school, social relationships, and overall well-being.

If you are experiencing Dysania, it is important to seek help from a healthcare professional. They can help identify any underlying issues that may be contributing to your difficulty in waking up and provide appropriate treatment.

In addition, implementing healthy sleep habits, such as setting a consistent sleep schedule and avoiding screens before bedtime, can also help improve the quality of your sleep and make it easier to wake up in the morning.

Identify Your “Why”

Identifying your “why” is one of the most effective strategies to be inspired to get out of bed. Reflecting on your objectives and motivations for getting out of bed will help you discover the drive to begin your day with energy and purpose.

Setting plans for the day ahead can also assist you in remaining motivated and focused throughout the day.

Setting intentions for the day ahead is an effective way to stay motivated and focused. Intention setting involves identifying the things you want to accomplish and the mindset you want to have for the day. This can assist you in staying on track and avoiding distractions and laziness.

The loss of structure and routine can make it even harder to get out of bed in this new environment." —Dr. Selena Snow, PhD

How do I force myself to get out of bed in the morning?

If you're struggling to get out of bed in the morning, there are a few strategies you can try to help motivate yourself:

  1. Set an intention: Set an objective or intention for the day before it even begins. This might encourage you to get out of bed and start your day by offering you a feeling of direction.

  2. Use an alarm clock: Set an alarm clock that's out of reach of your bed, so you have to get out of bed to turn it off physically. This can help you resist the temptation to hit snooze and stay in bed.

  3. Create a morning routine: A morning routine that is consistently followed can help provide a feeling of organization and control over the day to come. To encourage yourself to get out of bed, try adding energizing activities that you find enjoyable, such as reading, exercise, or meditation.

  4. Get enough sleep: To feel relaxed and energised in the morning, make sure you receive enough sleep at night. Set a consistent sleep routine and aim for 7-9 hours of sleep each night.

  5. Practice positive self-talk: Encourage yourself to get out of bed in the morning by using positive self-talk. Focus on the benefits of getting up and beginning your day, and remind yourself of their benefits.

Keep in mind that everyone experiences occasional difficulty getting out of bed, and it's acceptable to allow yourself a little extra time in the morning if necessary. But if you constantly struggle to get out of bed, and it interferes with your everyday life, it could be wise to consult a doctor to rule out any medical reasons.

Create a Morning Routine

Creating a consistent morning routine can help establish structure and control over the day ahead.

When planning your morning routine, it is important to identify enjoyable and energizing activities, such as reading, exercise, or meditation, and prioritize those activities in your routine. This can help you look forward to your morning routine and start your day on a positive note.

Be realistic about the time you have available in the morning and set achievable goals for your routine. Writing down your routine and keeping it somewhere visible can also help you hold yourself accountable.

Habits are the compound interest of self-improvement. —Atomic Habits -James Clear

Preparing the Night Before:

Making plans for the morning the night before might help minimise tension and make getting out of bed easier. You may avoid decision-making and have a clear plan for the morning by setting out clothing for the next day, preparing breakfast or lunch, and establishing a to-do list.

This might help you save mental energy while getting out of bed and starting your day. You may start your day with a clear mind and a feeling of purpose if you remove possible sources of stress and decision-making.

Find what works for you:

Because everyone is unique, what works for one person may not work for another. As a result, it is important to experiment and discover what morning and night routine works best for you. You may experiment with different hobbies such as meditating, writing, exercising, or reading to determine which ones make you feel the most energised and motivated for the day ahead.

Avoid screen time:

Going for your phone or checking your emails as soon as you wake up is tempting, but this is unproductive. You expose yourself to social media, news, and work-related stress when you look at your phone, which can make you feel overwhelmed and nervous.

Try to avoid screen timing until 45 mins to 1 hour after you wake up. Instead, spend the first hour focusing on activities that help you relax and create a pleasant tone for the day ahead.

Set a goal for the day:

You can feel motivated and have a feeling of purpose by setting a daily goal. It may be a small objective, such as going on a walk, doing a chore, or picking up a new skill. You are more likely to get out of bed with a sense of purpose and a drive to accomplish something when you have a goal in mind. Make sure your objectives are practical, achievable, and match your long-term goals.

monthly planner with a black coffee on the top

Gradually Adjusting Your Sleep Schedule:

If getting out of bed in the morning is challenging, gradually changing your sleep routine to wake up earlier could be useful. In order to do this, slowly shift your bedtime and wake-up time by 15–30 minutes each day until you reach the perfect wake-up time.

In order to control your sleep cycle, avoid taking naps throughout the day, and stay away from coffee and alcohol in the evening because they may mess with your sleep. You may prevent waking up feeling sleepy or exhausted by slowly adjusting your sleep pattern to give your body time to become used to the new habit.

Using Light to Your Advantage:

Your natural cycle may be adjusted, and your ability to wake up in the morning may be facilitated by exposure to light.

You may encourage your body to wake up naturally and more readily by opening curtains or blinds to allow in natural light, utilising a light therapy box, or using a gradually brighter alarm clock to resemble sunrise.

Additionally, it can regulate your sleep-wake cycle and enhance the overall quality of your sleep.

Making Getting Out of Bed More Pleasant:

Motivation may be improved by making getting out of bed more joyful. You may improve the experience of getting out of bed by investing in comfy sheets and pillows, turning on music or a podcast, taking a hot shower, or drinking something warm.

You may boost your motivation to start your day by making getting out of bed a more enjoyable experience.

Practicing Mindfulness:

Being more focused and less stressed through mindfulness practices might make it simpler to get out of bed in the morning.

You can start your day with a clear and peaceful mind by doing deep breathing exercises or meditation in the morning, taking time to enjoy the present moment and make good intentions for the day, and not checking email or social media right away to avoid stress and distractions.

This may motivate you to complete your day and duties with increased clarity and focus.

Prioritise Sleep and Rest

Your ability to generate power is directly proportional to your ability to relax. —Getting Things Done - David Allen

A good night's sleep is crucial for maintaining motivation and productivity. When well-rested, we are more likely to have the energy and focus required to complete the day's responsibilities.

Feelings of fatigue, weakness, and lack of desire can result from getting too little or poor quality sleep. To increase our general motivation levels, it is important to prioritize relaxation and sleep.

A restful night's sleep significantly impacts the degree of motivation. Our bodies and minds function at their best and are most clear-headed when we receive enough sleep. On the other hand, when we don't get enough rest, we can feel sleepy, angry, and distracted.

A drop in recall of memories and mental abilities from lack of sleep might make it harder to stay focused throughout the day.

There are several strategies we can use to improve sleep quality and quantity. Some effective tips include:

  • Set up and stick to a regular sleeping routine.

  • Establish a calming nighttime routine, including a warm bath or reading a book.

  • Make sure the space where you sleep is peaceful, quiet, and dark.

  • Avoid consuming coffee, alcohol, and heavy meals just before bed.

  • Think about practicing relaxing methods like meditation or deep breathing.

Build Habits

Bad habits repeat themselves again and again, not because you don't want to change, but because you have the wrong system for change. —Atomic Habits -James Clear

We may use habits as effective instruments to maintain our motivation and productivity. Positive habits, like a morning routine or regular physical activity, give our life a feeling of purpose and direction.

Because they involve less thought and decision-making than new tasks or activities, habits also help people stay motivated.

Habits affect motivation in several ways. First, habits create a sense of momentum and progress, which can help us stay motivated to continue our positive behaviors. Second, habits eliminate decision fatigue, making sticking to our routines and goals easier.

Finally, habits create a sense of identity and self-efficacy, boosting our confidence and motivation levels.

Some simple strategies for building new habits include:

  • Start small and focus on one habit at a time.

  • Set clear and specific goals for your habit-building process.

  • Use positive reinforcement, such as rewarding yourself for sticking to your habits.

  • Track your progress and celebrate your successes.

  • Be patient and persistent, as building new habits takes time and effort.

Remove Obstacles and Distractions

Identifying common obstacles and distractions that hinder motivation is essential for staying on track with our goals. Common obstacles and distractions include social media, email, negative self-talk, and procrastination.

By identifying these obstacles and distractions, we can take steps to minimize or eliminate them, making it easier to stay motivated and productive.

Some tips for minimizing or eliminating obstacles and distractions include:

  • Limiting time spent on social media and watching videos or checking work-related emails

  • Practicing positive self-talk and reframing negative thoughts

  • Breaking large tasks into smaller, more manageable ones

  • Using time-management techniques, such as the Pomodoro technique or time blocking

  • Creating a distraction-free work environment


Achieving goals, regardless of whether they be personal or professional, requires accountability.

It is the willingness to accept accountability for one's choices, behaviors, and actions and to answer to others for the results.

Accountability creates a sense of responsibility and inspires people to keep their promises, which improves results and increases success.

The importance of accountability in achieving goals cannot be overstated. Here are some reasons why accountability is crucial in goal achievement:

  • Keeps you focused: You may maintain your focus on the final result by being accountable for your goals. It gives you a unique sense of purpose and direction, which inspires you to make the required effort and follow the necessary steps to achieve your objective.

  • Provides motivation: Accountability gives people a sense of purpose and drive to keep going. It generates a sense of desire to act and fulfill one's own or other people's expectations.

  • Increases likelihood of success: Accountability boosts your chances of success by providing protection and holding you to a greater level. When held accountable to others, you are more likely to keep your promises and put in the required effort to achieve your goals.

To hold oneself accountable, there are several strategies one can use. Here are some effective strategies for holding oneself accountable:

  • Set specific, measurable, and realistic goals: Setting specific, measurable, and realistic goals helps you stay on track and provides a clear framework for success.

  • Create a plan of action: Creating a plan of action helps break down your goals into manageable steps and helps you track your progress.

  • Track your progress: Tracking your progress helps you stay on track and make adjustments as needed. It also helps you celebrate small victories along the way.

  • Use an accountability partner or group: Having an accountability partner or group can provide support and motivation and keep you on track with your goals.

  • Focus on the benefits: Focusing on the benefits of achieving your goals can provide motivation and a sense of purpose. It helps you remember why you set the goal in the first place and what you stand to gain by achieving it.

How do I motivate myself to get up?

It might be difficult to motivate oneself to get up in the morning, but there are a number of techniques you can do to increase your motivation:

  1. Establish a goal or aim for the day: Having a specific objective or intention for the coming day might assist in motivating you to rise and face the day. Making a nutritious breakfast or committing to working out in the morning is adequate.

  2. Establish a morning schedule: Creating a morning pattern might give you a feeling of order and control over your day. This schedule could incorporate exercises, meditation, or journaling.

  3. Search for a source of inspiration: Finding a motivating quotation or image to use as your source of inspiration will help you start your day with a good attitude.

  4. Reward yourself: Consider rewarding yourself by treating yourself to a favorite breakfast or cup of coffee to get out of bed on time.

  5. Think about the advantages: Keep in mind the advantages of waking early, such as having more time to complete activities or feeling more energized all day.

You can improve your motivation to get up and start your day by implementing these techniques into your regular routine.


In conclusion, getting out of bed might be difficult, but it's necessary to make a good first impression of the world.

Effective methods for getting inspired to get out of bed include creating a morning routine, planning the night before, changing sleep cycles, using light, and participating in mindfulness exercises.

Nevertheless, it's crucial to keep in mind that everyone is unique, so what works for one person might not work for another.

Finding the approach that works best for you by experimenting with various approaches is therefore advised.

It's also important to know that occasionally struggling to get out of bed is OK and that asking for help is an indication of strength rather than weakness.

It could be beneficial to speak with a healthcare physician or mental health expert if you frequently struggle to get out of bed and notice that it is affecting your everyday life.

Finally, it's critical to keep in mind that developing an effective morning routine and engaging in self-care behaviors may benefit both your morning routine and your general well-being.

You may progressively increase your motivation and energy levels and start each day with a positive outlook by making tiny efforts towards forming healthy habits.

Clarity about what matters provides clarity about what does not. — Deep Work - Cal Newport

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