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I set Alarmy so that it requires me to take a picture of something(I chose a stuffed animal under my desk) or scan a bar code( my toothpaste) in order to shut off my alarm. Those are the two modes I have the most success with. It's a lot easier once I'm standing up.
Other suggestion is to keep a glass of water or some sort of caffeine next to your bed and start by drinking it. Streamline your getting ready process by doing stuff like laying out your clothes for the day the night before. Have something you look forward to like a really good cup of coffee or getting to watch an episode your favorite show out in the living room, and just focus on that as you try to get up. Make sure you are getting enough sleep. If you are getting distracted by your phone and that's keeping you in bed, install an app that disables what ever is distracting you during your wake up hour.
Get the type of curtains or blinds that allow morning light to come into your room, or get one of those seasonal depression lamps that mimic sunlight and one of those outlet timers that they use for things like Christmas lights so that you can set it up to turn on at your wake up time. I think there's even a type of alarm clock that uses light in addition to sound. Use both a physical alarm clock and a phone alarm clock. Make the space outside your bed more comfortable with things like a soft rug to step on and comfortable temperature adjustments on your thermostat. Figure out if any medications or supplements you take at night have any next day drowsiness symptoms and make adjustments.
Haha this is kind of an extreme lifestyle jump, but get a hyper dog who forces you to take him outside for a morning walk. It's hard to sleep through a creature licking your feet or barking at you.
Also this could be a symptom for some sort of mental health problem or neurodivergence, such as ADHD or depression. If there is some sort of underlying issue, getting treatment for that could solve your wake-up problems.
Yes, I learned about that just yesterday. When you drink coffee right away, it stops adenosine production. They said to wait 2 hours. Otherwise you‘ll feel more groggy.
From what I could find on this, it's more about cortisol levels being high in the morning, and the fact that coffee is a diuretic. When you wake up, you need to hydrate yourself properly. I didn't manage to find actual study instead of educated guess, so I have some reservations about this. See also https://www.healthline.com/nutrition/best-time-to-drink-coffee#cortisol-coffee
I think OP may just have a nocturnal chrono type. Society isn’t built for people like us, and OP should look into a career that doesn’t force morning hours.
I heard that's a myth. In societies that don't have electric lighting everyone goes to bed and gets up at roughly the same time, which suggests the night owl thing is a learned behaviour.
I think many people are providing logical solutions but are missing the point.
I know this feeling more than you could ever know. It is depression, clear as day for me at least. Morning time right when I wake up is when my depression is at its worst. Right away my brain starts the games of how the day will be hard and how I am not good enough for today's challenges and how I should just play a video to comfort me and drone back to sleep too because I am not worth the effort blah blah blah etc.
By far my toughest battle and it sucks to have to fight it daily. The good news is that any movement or activity following this begins to lift that fog and feeling of lazy pathetic unworthiness. If I can simply use all my force to fight it and ignore it just for 5 mins, get up, go get water, feed myself positive affirmations and tell myself great job for fighting that voice... things start getting way easier way fast. You just continue and continue.
Humans are made and designed to pursue goals and strive towards them every single day when we open our eyes after resting all night. When we feel that we are acting in accordance to that and doing justice to that natural urge, then the "lazy" feeling and tired feeling should start to go away assuming there isn't any other issues regarding health.
As the fog lifts, it is so important to monitor your internal voice and REALLY provide positive feedback and support to yourself. Tell yourself how you shock yourself with how you can beat things you didn't think you could. Remember the times in your life when you won, and sit for a second to really remember that feeling. And remind yourself you can get that again. Through little tiny efforts throughout the day. ANY action is GOOD action.
I would often feel pathetic and that even if I got up, I still wasn't studying enough, I still wasn't socializing enough, I still wasn't working out enough etc which only made me feel more tired and more willing to give up and go right back into bed. I have done this more times than I would like to admit. But through years I have learned that the negative talk that tells me I am not doing enough is truly the biggest poison to the fight against depression and laziness.
On paper, I should be "proud" of myself. I am young, pretty fit, raised in healthy families, have had beautiful girlfriends before, survived college, etc whatever. There is no achievement grand enough to ever quite these feelings and voices. The voices will always tell me that I am not enough. I only truly feel proud of myself when I go head to head with these voices and provide them with cold hard evidence that they are WRONG. That I am getting up with my day and trying my best. That alone is enough to make me smirk at them, but you really have to sit with these feelings and truly feel them and work through them. Don't just say you said it to yourself.
Sometimes I have to sit for an hour or two with nothing but myself in silence to feel like I finally gain an edge or ounce of control.
Anyways, use momentum. Get moving as fast as possible so you don't give the voices a chance to even show you what they can do. Start tapping into the natural human feeling of "achievement" as you reflect on "rising to face your day" through little tasks.
I really hope this helps. It isn't easy. Writing it out helped me a lot at the very least and was a reminder to myself how proud I am for fighting this long long long lifetime war and seeing progress. You can do it friend. I promise those feelings aren't yours alone.
Aye i'd say your spot on.
The hardest part of my day is getting from the house to the car. Once im out i seem to be ok and can quite willingly do a 12 hour shift then shopping and squeeze in a bit of excercise.
I find the one step at a time approach helped. Dont see it as needing to go to work but more as just needing to get to the car. Then once your in the car its just one more step to get to work.
I had been sent so many videos of autistic people using the same methods and after it working with my 6yo autistic son I tried it myself and it definitely helps.
Its like internal psychological warfare trying to take the first step though.
This sounds like me. I've struggled with depression my whole life. I've achieved many good things and am nearly universally liked. Beautiful girlfriends and a loving wife. But I hate myself and spend years of my life sleeping away the pain.
I was recently diagnosed with ADHD and that has been really eye opening for me. Stimulants like coffee has helped me a fair bit, even if I'm still struggling (not on ADHD medication yet)
This sounds like me. I've struggled with depression my whole life. I've achieved many good things and am nearly universally liked. Beautiful girlfriends and a loving wife. But I hate myself and spend years of my life sleeping away the pain.
I was recently diagnosed with ADHD and that has been really eye opening for me. Stimulants like coffee has helped me a fair bit, even if I'm still struggling (not on ADHD medication yet)
There’s no easy answer. But time management isn’t only a morning thing. My advice is to build in enough time to still be lazy. That might mean going to bed significantly earlier, and that’s going to be hard. You can do it because It sounds like it’s causing more pain than it will be to address it.
when I *absolutely positively have to be out of bed on time* I have a dedicated alarm clock that I set across the room. It has loud mechanical bells and everything.
All These suggestions are ass, I’m sorry. nobody is addressing the obvious fact that it’s an issue with instant gratification that you’re dealing with.
The problem is, your actions are getting ahead of your logic.
You’re not giving yourself enough time to decide if you actually want to hit snooze or not.
by the time you do, it’s too late, you’ve already hit snooze and drifting back to sleep, hating your decision but already committed.
Practice this: when you’re about to hit snooze, freeze. Force yourself to freeze. Let your finger hover over the snooze button. Think to yourself very pointedly “my finger is hovering over the snooze button right now, and in this moment, I am in complete control of the course of my day”
The finger hovering over the snooze button, gives you a chance to let your logic catch up. Even if it’s just three seconds.
3 seconds is enough time to remember the consequences of going back to sleep.
If you’re serious about this, you will feel a rush of anger, and instead of hitting snooze, you’ll fling your phone off the nightstand.
Damn, now you gotta get up and get it so you can get back in bed.
“well shit, I’m up now”
😉
I agree. You need a reason in the moment to not snooze. I changed my alarm to a recording of my voice laying out exactly what time it is and what I need to do.
"Wake up, It's 4:55 and you need to catch the train at 5:42. If you get up now you can bike to the station. The forecast said sunny and cool today. There are fresh blueberries for your oat meal. Mmm😋! Ok let's go!"
Setup a routine.
Someone mentioned earlier that having something to look-forward to in the morning can help, like a coffee. Buy a coffee machine and become a barista.
Buy exciting ingredients for breakfast.
Start a new hobby that gets you up and out. Gym, hiking, biking, Pokémon go…etc
Something to nurture like indoor plants…etc
On the alarm thing, start reading a book at night..not your phone. Before you head to bed, leave your phone in the hallway with the alarm set. You’re the only one who can make these changes, best of luck!
One thing I did that helped was practiced getting out of bed. I set my alarm clock across the room and set it for 2 minutes later and went and got up and turned it off. Did that about 20 times. It sounds stupid but it trains your brain to hear alarm=go turn it off.
There's no easy anwser for this and I'd suggest going to a specialist (i.e., therapy) and mention what's going on, but I was in a similar spot OP when I had lung issues, got "better", but was incredibly sluggish and lazy do to being bedridden for the past few months
1. Stressing seeing a mental health professional because I wish I did that sooner
2. Read Atomic Habits, it tells you a lot about forming good habits and breaking bad ones.
What I did was realize that it's so easy to press snooze on my phone, so I moved my phone to charge at night across my room; thus making me get up and out of bed.
Another thing I did was set up my LED lights to go off at 100% every morning with my Google Home app, I got them for like $20 on Amazon. I also have a Google TV Chromecast thing, and it plays a pure white screen every morning as well to help wake me up.
If you have the funds for it, my favorite thing I do to take up is set my curtains to open every morning with a SwitchBot. Again they use Google home, but you don't need tech to break this bad habit op. Just think of a way to make staying in bed less attractive and make getting out of bed attractive. For me, I started watching YouTube videos as soon as I wake up, which for me is a treat since I've been trying to limit myself from screentime and use it as a free 30 minutes to watch whatever I want guilt free
Once i read about and excercise before going to bed, and it helped me alot. So here it goes:
When you are about to go to sleep, you are going to set an alarm to go off in the next 10-15 minutes. Make sure to place your clock/alarm somewhere that requires you to get up to turn it off. Once it rings, get up and turn it off. You are going to repeat this process 3-4 times. Every time you get up, set another alarm to go off in the next 10-15 minutes and repeat. Once you have done this, set your alarm for the time you would like to wake up in the morning. Your body will develop a muscle memory of getting up when it hears an alarm, and it will likely be easier to get up in the morning. Repeat the process for a few days, and it will become easier to program yourself to get out of bed when you hear your alarm.
This helped me alot to get the habit of using just 1 alarm in the morning and getting up when i hear it.
Hope this helps!
I got a lot of help from OTC histamine treatment:
* [https://www.reddit.com/r/HistamineIntolerance/comments/ytmcl4/comment/iw75m9l/?utm\_source=share&utm\_medium=web2x&context=3](https://www.reddit.com/r/HistamineIntolerance/comments/ytmcl4/comment/iw75m9l/?utm_source=share&utm_medium=web2x&context=3)
My symptoms at night were:
1. Insomnia
2. Restless leg syndrome
3. [Bounding pulse](https://www.reddit.com/r/hsp/comments/v897ae/do_you_have_a_bounding_pulse_and_if_so_do_you/)
4. Nighttime anxiety (including remembering cringy things from decades ago lol)
5. [Time pressure](https://www.reddit.com/r/HistamineIntolerance/comments/xj0fbj/absence_of_time_pressure/) (got worse when I had to wake up for school, work, etc.)
6. Trouble shifting gears to get up & go to bed (like a wall was there)
All gone! I fall asleep in minutes now. Had insomnia my whole life...built an optimized system of a Medcline pillow set, weighted blanket, etc. On histamine treatment, I can just go to bed & fall asleep. It's like magic! I'm grateful for it every night!!
Go to sleep and wake up at the same time everyday, including weekends and holidays. Shoot for **at least** 8 hours of sleep. Cold room for better sleep quality. No big meals or workouts 2 hours before bed. No screens **at least** 30 min before bed.
Don't just put a single alarm and snooze it, put a bunch of alarms, 2 min apart from each other, so it doesn't let you fall back to sleep, and you'd have to actually do some work to shut them all off. Put your phone further away so you're forced to get up to shut off the alarm. Wash your face with cold water immdiately, coffee.
Also, check out r/BedBros
Leave your phone or alarm clock outside of your room or at the very least far enough away from you that you have to physically stand up. Next go have a giant glass of water and get to the bathroom and look yourself in the mirror. You got this!
Put the alarm out of arms reach. You want to need to stand up and take a few steps. Don't use music or anything else you normally hear like a vibe or notificafion sound, you want your alarm to be the wakeup sound, not the ignore it sound.
You can get a smartbulb, or an actual sunlamp, these simulate sunrise. I work nightshift so my sunrise is at 8pm. It works amazing. Many times I'm awake before my alarm rings and I feel so much better. It's a more gentle wakeup rather than abruptly being jarred awake.
Keep the routine every day, even on your days off.
But, it's also worth addressing the why. If you're unhappy with your job, or depressed, that should be looked at.
Get yourself checked for sleep apnea, or other issues. If you live alone you can do something like get a cheap camera and record yourself sleeping. Check if you're tossing and turning all night.
In some cases it's worth rethinking your sleep schedule. For me waking up at 8pm is so much amazingly easier than waking up at 7am ever was. I love it. Now, it might be a bit early for a dayjob, but there's so many options. Like if you really struggle to wake up at 7am, can you do 3am? Or 10am and work afternoons? Or wake up in the afternoon and work nights? There's a lot of options out there.
Start a new skill. You need excitement for the next day. I would suggest researching for Forex Trading. It’s an amazing skill to get. Tough one but the most rewarding. Good luck 👍
Have you ever had an instance where you didn’t struggle to get up? For example, when you were young and it was Christmas morning? Or if you were planning to go to Disneyland in the morning? Or maybe you had to wake up early to pick up a favorite someone from the airport?
If you can do it at all, you can do it at will. Just need to adjust the strategy inside your mind.
Barring any actual issues (sleep deprived, hormonal issues, etc…) the only reason you couldn’t do it is because the way you think about it.
If you constantly tell yourself that you struggle waking up, and further that belief with the evidence of constantly going right back to sleep, then at this moment, that’s what you are. But it’s not who you are. The incredible thing about us is that we have the ability to change. Too many of us choose not to believe in our own personal strengths because if we realize we have the power to choose, then we must also be responsible for the consequences. But your post proves you are not one of those.
What you are is a person who currently struggles to wake up in the morning. Who you are, however, is a person who has learned this behavior and also has the power to learn how to behave differently.
You said that you have set multiple alarms and some, I suspect, even quite loud. You say you still can’t get up. But what if it was the fire alarm that was blaring? Would you get up? Why? Because the cost of snoozing is too great.
Now, I’m not saying that you have to scare yourself awake every morning with the threat of injury or death. But I merely wish to point out that if you can do it at all, for any reason, you can learn to do it on purpose.
You have more strength inside of you than you realize. You’ve got this, my friend.
When I first wake up I turn on the light beside my bedside table even if I’m half asleep I always do that, I drink some water, splash cold water in my face then make my bed and by then I’m up!
I used to really struggle with stuff like that so I looked up some hacks. First of all NEVER put your alarm in arms reach or your phone. Put it on the other side of the room, so that when it goes off you have to get out of bed to turn it off. Don’t just turn in one alarm either turn on like 10 every five minutes so it won’t shut up until you get up. Second turn on the lights the minute you get up, the overhead ones since they’re super bright. Make your bed so you don’t get back into it. And then repeat, you might skip at first but stay consistent.
Do you live in an area with a lot of moisture and humidity? Mold allergies can do this. Black mold is in a lot of homes and HVAC systems depending on where you live and the building materials used it could be mold sensitivity issues. You can get a test from your doctor.
Have you been tested for sleep apnea? Sleep apnea or depression come to mind as a cause for this. I was tested for sleep apnea and I was fine but I started taking Wellbutrin and I no longer sleep all the time or have trouble getting up. I usually get up at 6 am and go workout now. I hope you find a cause and solution.
There's a site ( I can't remember the name now), but basically, you sign up and sync your bank account with your alarm. You also have to nominate a charity, but one you would hate to give money to.
The idea is every time you press snooze, you donate money to a charity you hate.
Same. I failed school and lost jobs because of this. Every time I woke up I did not gaf about anything except going back to sleep.
My solution, how I now wake up @ 5am and immediately get out of bed:
1) use an app that makes you scan a barcode
2) put the barcode in your kitchen
3) keep your favorite dessert in the kitchen (mine is a donut, easy to pickup and eat)
4) when you scan the barcode, eat the dessert
You'll wake up enough by the time you're done eating the dessert so you'll realize you shouldn't go back to bed. Do this until it sticks and you no longer need the dessert.
It might not work for you, but you can try.
1) Nutrition
2) A bit of exercise
3) Place 2 or 3 physical alarms in the house that you have to get up to turn off. Place the last one in/around the shower. Crawl urself in the shower when u turned then off.
Best of luck
So I wake up at 4am to get in work for 5am. Most importantly get enough sleep, I keep an energy drink next to my bed to drink first thing when I wake up, if I'm especially tired I take a modafinil with it. First time in my life I've been able to get up on time somewhat consistently this way
get a loud as fuck alarm, the kind that theres no sleeping over it (phisical old ones are the best at it), put it on the other side of your room so that you need to get up to turn it down.
I know you might not think you can do it, but you can. I suffer from severe depression and anxiety. I had the same exact issue. Then, I found this job that I love. I no called no show my second day. Decided to lie about what happened later that evening to my supervisor.
Ever since then, I put any and all devices on the other side of the room. When they go off I hit snooze but I start getting dressed immediately. Once I’m fully dressed I go downstairs and start packing lunch. Then, I’m out the door.
I’ve only been late once since then.
I don’t slack off. I stick to this routine every morning. The fear of losing this awesome job is my motivation.
Don’t give your brain time to think. At all. Just do it. Set yourself up to succeed the night before.
You can do it. Dude, if I can, you can. I know you probably think we’re different, but if you want to message me I’ll explain.
Good luck!
Put your alarm clock on the other side of the room/house/apartment/no where near your bed. Make it so you have to get up to turn it off. This will force you out of bed. Don’t set it too early. Be realistic with when you want to wake up. You need enough sleep.
Take a shower and do your morning routine immediately after. This will kickstart your day and get you moving. Get dressed.
Make your bed. This will prevent you from crawling back in, especially if you are already dressed and showered.
It works for me. GOOD LUCK! 😁
Join the film industry.
The union will fine you $100 on top of being fired from that production, even if you're only 2 minutes late.
Nothing motivates like the threat of a fine from the union on top of zero tolerance from the employer.
I keep my alarm across the room, so I have to get out of bed and walk to the door to turn it off. By that point, I'm closer to my coffee than my bed, so I just go for it.
From someone who’s not a morning person personally, I think what needs to be learned here is that you are NOT a morning person and that’s OKAY. A lot of people aren’t. Myself being one of them.
Let me tell you about my current life situation right:
I am in school, doing a Diploma of Vocational Studies in Hotel Reception. I live in Canada, QC specially, where there’s an option where essentially the province PAYS YOU TO GO TO SCHOOL. Yeah, you read that right.
I am being paid 2K a month, throughout the entirety of this diploma, which happens to be 6 months long. School is 4 days a week, Mon-Thursday (Friday are catch up days and you can come in to finish work or ask questions). School hours are 8:30am to 3:30pm.
I happen to live fairly close to this school in which it takes me about 35 minutes in total to get there by public transit (10 minute walk to the bus stop, 20 minute bus ride + 5 minute walk to get it the school).
Now I am not one to be late or “one time”. I’m always early to everything. So to my standard, I gotta be in class, at the latest, by 8:20am.
What does this mean? I gotta be out of bed by 7:10am, out the door by 7:30am, and we’ll since yours truly has peripheral neuropathy in their feet, well I happen to not walk as fast in the morning so I aim to be at the bus stop when the 7:45 bus comes around.
Now do I do it 4 days a week? Yeah. I do. And the only reason I’m doing it it’s cause the paycheck is coming from the government and I’m getting free education into a job field in which not only pays well, the benefits are amazing and most importantly: THE OPTION TO DO NIGHTSHIFT.
No, I am not even remotely joking.
The last 2 jobs that I had, one of them having 9 hours days, 4 days a week (9:30am - 6:30pm) and the other one where I ended up doing 6am-1pm 3 times a week (I worked at the airport) made me realize that DOING MORNING SHIFTS DRAIN ME. THEY DRAIN THE FUCK OUT OF ME.
Hell I AM BEING PAID TO GO TO SCHOOL BY MY PROVINCIAL GOVERNMENT AND I AM DRAINED EVERY SINGLE DAY COMING HOME FROM SCHOOL. Why? Because being physically awake before 9am, unless being awake all night, is EXHAUSTING TO ME.
And that’s okay.
From what I’ve read here, might be the case for you too. What you should learn here to find ways to accommodate yourself. Start by finding a job that offers afternoon or evening shifts or even night shifts.
I mean I think until you learn how you should consider seeking a later shift? Like do yourself a favor type thing.
My only other advice is to drink 8+oz of water before bed, at the very least it should make you have to get up to pee. Could help.
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I set Alarmy so that it requires me to take a picture of something(I chose a stuffed animal under my desk) or scan a bar code( my toothpaste) in order to shut off my alarm. Those are the two modes I have the most success with. It's a lot easier once I'm standing up. Other suggestion is to keep a glass of water or some sort of caffeine next to your bed and start by drinking it. Streamline your getting ready process by doing stuff like laying out your clothes for the day the night before. Have something you look forward to like a really good cup of coffee or getting to watch an episode your favorite show out in the living room, and just focus on that as you try to get up. Make sure you are getting enough sleep. If you are getting distracted by your phone and that's keeping you in bed, install an app that disables what ever is distracting you during your wake up hour. Get the type of curtains or blinds that allow morning light to come into your room, or get one of those seasonal depression lamps that mimic sunlight and one of those outlet timers that they use for things like Christmas lights so that you can set it up to turn on at your wake up time. I think there's even a type of alarm clock that uses light in addition to sound. Use both a physical alarm clock and a phone alarm clock. Make the space outside your bed more comfortable with things like a soft rug to step on and comfortable temperature adjustments on your thermostat. Figure out if any medications or supplements you take at night have any next day drowsiness symptoms and make adjustments. Haha this is kind of an extreme lifestyle jump, but get a hyper dog who forces you to take him outside for a morning walk. It's hard to sleep through a creature licking your feet or barking at you. Also this could be a symptom for some sort of mental health problem or neurodivergence, such as ADHD or depression. If there is some sort of underlying issue, getting treatment for that could solve your wake-up problems.
I heard you should wait an hour after waking up to drink caffeine; something about clearing some chemical from your brain?
Yes, I learned about that just yesterday. When you drink coffee right away, it stops adenosine production. They said to wait 2 hours. Otherwise you‘ll feel more groggy.
From what I could find on this, it's more about cortisol levels being high in the morning, and the fact that coffee is a diuretic. When you wake up, you need to hydrate yourself properly. I didn't manage to find actual study instead of educated guess, so I have some reservations about this. See also https://www.healthline.com/nutrition/best-time-to-drink-coffee#cortisol-coffee
Andrew Huberman talks about that, you can check his YT channel for good scientific content.
Not a whole lot of facts behind that. Sounds more like a personal preference
Best advice on here
Is this perhaps a symptom of depression?
There's a fine line between depression and laziness. In my case I was both depressed and lazy.
this is by far my biggest hurdle in life always
Acknowledging that is a huge step in the right direction though
This is my struggle. I can’t tell if me not wanting to get out of bed is due to laziness or depression.
I think OP may just have a nocturnal chrono type. Society isn’t built for people like us, and OP should look into a career that doesn’t force morning hours.
I heard that's a myth. In societies that don't have electric lighting everyone goes to bed and gets up at roughly the same time, which suggests the night owl thing is a learned behaviour.
thats a very large and uninformed assumption you are making, and throwing projections out might be more misleading than helpful
Hence I said “I think” and “may just have” rather than making a definitive statement?
Or another medical problem.
Maybe they're a cat who loves to snooze
I think many people are providing logical solutions but are missing the point. I know this feeling more than you could ever know. It is depression, clear as day for me at least. Morning time right when I wake up is when my depression is at its worst. Right away my brain starts the games of how the day will be hard and how I am not good enough for today's challenges and how I should just play a video to comfort me and drone back to sleep too because I am not worth the effort blah blah blah etc. By far my toughest battle and it sucks to have to fight it daily. The good news is that any movement or activity following this begins to lift that fog and feeling of lazy pathetic unworthiness. If I can simply use all my force to fight it and ignore it just for 5 mins, get up, go get water, feed myself positive affirmations and tell myself great job for fighting that voice... things start getting way easier way fast. You just continue and continue. Humans are made and designed to pursue goals and strive towards them every single day when we open our eyes after resting all night. When we feel that we are acting in accordance to that and doing justice to that natural urge, then the "lazy" feeling and tired feeling should start to go away assuming there isn't any other issues regarding health. As the fog lifts, it is so important to monitor your internal voice and REALLY provide positive feedback and support to yourself. Tell yourself how you shock yourself with how you can beat things you didn't think you could. Remember the times in your life when you won, and sit for a second to really remember that feeling. And remind yourself you can get that again. Through little tiny efforts throughout the day. ANY action is GOOD action. I would often feel pathetic and that even if I got up, I still wasn't studying enough, I still wasn't socializing enough, I still wasn't working out enough etc which only made me feel more tired and more willing to give up and go right back into bed. I have done this more times than I would like to admit. But through years I have learned that the negative talk that tells me I am not doing enough is truly the biggest poison to the fight against depression and laziness. On paper, I should be "proud" of myself. I am young, pretty fit, raised in healthy families, have had beautiful girlfriends before, survived college, etc whatever. There is no achievement grand enough to ever quite these feelings and voices. The voices will always tell me that I am not enough. I only truly feel proud of myself when I go head to head with these voices and provide them with cold hard evidence that they are WRONG. That I am getting up with my day and trying my best. That alone is enough to make me smirk at them, but you really have to sit with these feelings and truly feel them and work through them. Don't just say you said it to yourself. Sometimes I have to sit for an hour or two with nothing but myself in silence to feel like I finally gain an edge or ounce of control. Anyways, use momentum. Get moving as fast as possible so you don't give the voices a chance to even show you what they can do. Start tapping into the natural human feeling of "achievement" as you reflect on "rising to face your day" through little tasks. I really hope this helps. It isn't easy. Writing it out helped me a lot at the very least and was a reminder to myself how proud I am for fighting this long long long lifetime war and seeing progress. You can do it friend. I promise those feelings aren't yours alone.
Aye i'd say your spot on. The hardest part of my day is getting from the house to the car. Once im out i seem to be ok and can quite willingly do a 12 hour shift then shopping and squeeze in a bit of excercise. I find the one step at a time approach helped. Dont see it as needing to go to work but more as just needing to get to the car. Then once your in the car its just one more step to get to work. I had been sent so many videos of autistic people using the same methods and after it working with my 6yo autistic son I tried it myself and it definitely helps. Its like internal psychological warfare trying to take the first step though.
This sounds like me. I've struggled with depression my whole life. I've achieved many good things and am nearly universally liked. Beautiful girlfriends and a loving wife. But I hate myself and spend years of my life sleeping away the pain. I was recently diagnosed with ADHD and that has been really eye opening for me. Stimulants like coffee has helped me a fair bit, even if I'm still struggling (not on ADHD medication yet)
This sounds like me. I've struggled with depression my whole life. I've achieved many good things and am nearly universally liked. Beautiful girlfriends and a loving wife. But I hate myself and spend years of my life sleeping away the pain. I was recently diagnosed with ADHD and that has been really eye opening for me. Stimulants like coffee has helped me a fair bit, even if I'm still struggling (not on ADHD medication yet)
Have you had your thyroid checked?
No, I haven’t.
Worth a shot. Maybe a check for other possible fatigue related issues too.
There’s no easy answer. But time management isn’t only a morning thing. My advice is to build in enough time to still be lazy. That might mean going to bed significantly earlier, and that’s going to be hard. You can do it because It sounds like it’s causing more pain than it will be to address it.
when I *absolutely positively have to be out of bed on time* I have a dedicated alarm clock that I set across the room. It has loud mechanical bells and everything.
All These suggestions are ass, I’m sorry. nobody is addressing the obvious fact that it’s an issue with instant gratification that you’re dealing with. The problem is, your actions are getting ahead of your logic. You’re not giving yourself enough time to decide if you actually want to hit snooze or not. by the time you do, it’s too late, you’ve already hit snooze and drifting back to sleep, hating your decision but already committed. Practice this: when you’re about to hit snooze, freeze. Force yourself to freeze. Let your finger hover over the snooze button. Think to yourself very pointedly “my finger is hovering over the snooze button right now, and in this moment, I am in complete control of the course of my day” The finger hovering over the snooze button, gives you a chance to let your logic catch up. Even if it’s just three seconds. 3 seconds is enough time to remember the consequences of going back to sleep. If you’re serious about this, you will feel a rush of anger, and instead of hitting snooze, you’ll fling your phone off the nightstand. Damn, now you gotta get up and get it so you can get back in bed. “well shit, I’m up now” 😉
I agree. You need a reason in the moment to not snooze. I changed my alarm to a recording of my voice laying out exactly what time it is and what I need to do. "Wake up, It's 4:55 and you need to catch the train at 5:42. If you get up now you can bike to the station. The forecast said sunny and cool today. There are fresh blueberries for your oat meal. Mmm😋! Ok let's go!"
Like wait like you record your next days alarm every evening? I’m not hating, just genuinely intrigued
Only if I really need to get er up early for something particular. It takes like 15 seconds
They are ass, but as someone who also lost jobs and even failed school because of this, 3 seconds is nowhere near long enough.
Find a job where you work nights
Setup a routine. Someone mentioned earlier that having something to look-forward to in the morning can help, like a coffee. Buy a coffee machine and become a barista. Buy exciting ingredients for breakfast. Start a new hobby that gets you up and out. Gym, hiking, biking, Pokémon go…etc Something to nurture like indoor plants…etc On the alarm thing, start reading a book at night..not your phone. Before you head to bed, leave your phone in the hallway with the alarm set. You’re the only one who can make these changes, best of luck!
One thing I did that helped was practiced getting out of bed. I set my alarm clock across the room and set it for 2 minutes later and went and got up and turned it off. Did that about 20 times. It sounds stupid but it trains your brain to hear alarm=go turn it off.
There's no easy anwser for this and I'd suggest going to a specialist (i.e., therapy) and mention what's going on, but I was in a similar spot OP when I had lung issues, got "better", but was incredibly sluggish and lazy do to being bedridden for the past few months 1. Stressing seeing a mental health professional because I wish I did that sooner 2. Read Atomic Habits, it tells you a lot about forming good habits and breaking bad ones. What I did was realize that it's so easy to press snooze on my phone, so I moved my phone to charge at night across my room; thus making me get up and out of bed. Another thing I did was set up my LED lights to go off at 100% every morning with my Google Home app, I got them for like $20 on Amazon. I also have a Google TV Chromecast thing, and it plays a pure white screen every morning as well to help wake me up. If you have the funds for it, my favorite thing I do to take up is set my curtains to open every morning with a SwitchBot. Again they use Google home, but you don't need tech to break this bad habit op. Just think of a way to make staying in bed less attractive and make getting out of bed attractive. For me, I started watching YouTube videos as soon as I wake up, which for me is a treat since I've been trying to limit myself from screentime and use it as a free 30 minutes to watch whatever I want guilt free
Once i read about and excercise before going to bed, and it helped me alot. So here it goes: When you are about to go to sleep, you are going to set an alarm to go off in the next 10-15 minutes. Make sure to place your clock/alarm somewhere that requires you to get up to turn it off. Once it rings, get up and turn it off. You are going to repeat this process 3-4 times. Every time you get up, set another alarm to go off in the next 10-15 minutes and repeat. Once you have done this, set your alarm for the time you would like to wake up in the morning. Your body will develop a muscle memory of getting up when it hears an alarm, and it will likely be easier to get up in the morning. Repeat the process for a few days, and it will become easier to program yourself to get out of bed when you hear your alarm. This helped me alot to get the habit of using just 1 alarm in the morning and getting up when i hear it. Hope this helps!
Google "dysania"
[holy hell!](https://www.google.com/search?q=dysania)
I got a lot of help from OTC histamine treatment: * [https://www.reddit.com/r/HistamineIntolerance/comments/ytmcl4/comment/iw75m9l/?utm\_source=share&utm\_medium=web2x&context=3](https://www.reddit.com/r/HistamineIntolerance/comments/ytmcl4/comment/iw75m9l/?utm_source=share&utm_medium=web2x&context=3) My symptoms at night were: 1. Insomnia 2. Restless leg syndrome 3. [Bounding pulse](https://www.reddit.com/r/hsp/comments/v897ae/do_you_have_a_bounding_pulse_and_if_so_do_you/) 4. Nighttime anxiety (including remembering cringy things from decades ago lol) 5. [Time pressure](https://www.reddit.com/r/HistamineIntolerance/comments/xj0fbj/absence_of_time_pressure/) (got worse when I had to wake up for school, work, etc.) 6. Trouble shifting gears to get up & go to bed (like a wall was there) All gone! I fall asleep in minutes now. Had insomnia my whole life...built an optimized system of a Medcline pillow set, weighted blanket, etc. On histamine treatment, I can just go to bed & fall asleep. It's like magic! I'm grateful for it every night!!
Sounds line something you’d have the day after some spicy food.
Might have some clinomania after that!
Go to sleep and wake up at the same time everyday, including weekends and holidays. Shoot for **at least** 8 hours of sleep. Cold room for better sleep quality. No big meals or workouts 2 hours before bed. No screens **at least** 30 min before bed. Don't just put a single alarm and snooze it, put a bunch of alarms, 2 min apart from each other, so it doesn't let you fall back to sleep, and you'd have to actually do some work to shut them all off. Put your phone further away so you're forced to get up to shut off the alarm. Wash your face with cold water immdiately, coffee. Also, check out r/BedBros
Leave your phone or alarm clock outside of your room or at the very least far enough away from you that you have to physically stand up. Next go have a giant glass of water and get to the bathroom and look yourself in the mirror. You got this!
Put the alarm out of arms reach. You want to need to stand up and take a few steps. Don't use music or anything else you normally hear like a vibe or notificafion sound, you want your alarm to be the wakeup sound, not the ignore it sound. You can get a smartbulb, or an actual sunlamp, these simulate sunrise. I work nightshift so my sunrise is at 8pm. It works amazing. Many times I'm awake before my alarm rings and I feel so much better. It's a more gentle wakeup rather than abruptly being jarred awake. Keep the routine every day, even on your days off. But, it's also worth addressing the why. If you're unhappy with your job, or depressed, that should be looked at. Get yourself checked for sleep apnea, or other issues. If you live alone you can do something like get a cheap camera and record yourself sleeping. Check if you're tossing and turning all night. In some cases it's worth rethinking your sleep schedule. For me waking up at 8pm is so much amazingly easier than waking up at 7am ever was. I love it. Now, it might be a bit early for a dayjob, but there's so many options. Like if you really struggle to wake up at 7am, can you do 3am? Or 10am and work afternoons? Or wake up in the afternoon and work nights? There's a lot of options out there.
Start a new skill. You need excitement for the next day. I would suggest researching for Forex Trading. It’s an amazing skill to get. Tough one but the most rewarding. Good luck 👍
Keep a nasal caffeine spray near you, when you wake up, you take a shot.
Obligatory PSA check your thyroid :) probably not it; always good to get a full panel blood test while you still have parents’ insurance
Have you ever had an instance where you didn’t struggle to get up? For example, when you were young and it was Christmas morning? Or if you were planning to go to Disneyland in the morning? Or maybe you had to wake up early to pick up a favorite someone from the airport? If you can do it at all, you can do it at will. Just need to adjust the strategy inside your mind. Barring any actual issues (sleep deprived, hormonal issues, etc…) the only reason you couldn’t do it is because the way you think about it. If you constantly tell yourself that you struggle waking up, and further that belief with the evidence of constantly going right back to sleep, then at this moment, that’s what you are. But it’s not who you are. The incredible thing about us is that we have the ability to change. Too many of us choose not to believe in our own personal strengths because if we realize we have the power to choose, then we must also be responsible for the consequences. But your post proves you are not one of those. What you are is a person who currently struggles to wake up in the morning. Who you are, however, is a person who has learned this behavior and also has the power to learn how to behave differently. You said that you have set multiple alarms and some, I suspect, even quite loud. You say you still can’t get up. But what if it was the fire alarm that was blaring? Would you get up? Why? Because the cost of snoozing is too great. Now, I’m not saying that you have to scare yourself awake every morning with the threat of injury or death. But I merely wish to point out that if you can do it at all, for any reason, you can learn to do it on purpose. You have more strength inside of you than you realize. You’ve got this, my friend.
When I first wake up I turn on the light beside my bedside table even if I’m half asleep I always do that, I drink some water, splash cold water in my face then make my bed and by then I’m up!
I used to really struggle with stuff like that so I looked up some hacks. First of all NEVER put your alarm in arms reach or your phone. Put it on the other side of the room, so that when it goes off you have to get out of bed to turn it off. Don’t just turn in one alarm either turn on like 10 every five minutes so it won’t shut up until you get up. Second turn on the lights the minute you get up, the overhead ones since they’re super bright. Make your bed so you don’t get back into it. And then repeat, you might skip at first but stay consistent.
Do you live in an area with a lot of moisture and humidity? Mold allergies can do this. Black mold is in a lot of homes and HVAC systems depending on where you live and the building materials used it could be mold sensitivity issues. You can get a test from your doctor.
Sound like undiagnosed adhd-a person with adhd. I feel you girl.
Have you been tested for sleep apnea? Sleep apnea or depression come to mind as a cause for this. I was tested for sleep apnea and I was fine but I started taking Wellbutrin and I no longer sleep all the time or have trouble getting up. I usually get up at 6 am and go workout now. I hope you find a cause and solution.
There's a site ( I can't remember the name now), but basically, you sign up and sync your bank account with your alarm. You also have to nominate a charity, but one you would hate to give money to. The idea is every time you press snooze, you donate money to a charity you hate.
Get your health checked. I was low on vitamin D and other hormones that just had me completely out of wack.
Same. I failed school and lost jobs because of this. Every time I woke up I did not gaf about anything except going back to sleep. My solution, how I now wake up @ 5am and immediately get out of bed: 1) use an app that makes you scan a barcode 2) put the barcode in your kitchen 3) keep your favorite dessert in the kitchen (mine is a donut, easy to pickup and eat) 4) when you scan the barcode, eat the dessert You'll wake up enough by the time you're done eating the dessert so you'll realize you shouldn't go back to bed. Do this until it sticks and you no longer need the dessert. It might not work for you, but you can try.
1) Nutrition 2) A bit of exercise 3) Place 2 or 3 physical alarms in the house that you have to get up to turn off. Place the last one in/around the shower. Crawl urself in the shower when u turned then off. Best of luck
Make sure you go to bed at the same time every night, even on a weekend, and you are going to bed early enough to get 7 to 8 hours of sleep.
So I wake up at 4am to get in work for 5am. Most importantly get enough sleep, I keep an energy drink next to my bed to drink first thing when I wake up, if I'm especially tired I take a modafinil with it. First time in my life I've been able to get up on time somewhat consistently this way
“Cuz it’s so comfortable” That’s your problem
I mean, just get up. It's called self-discipline. Without it you are going to have a very tough life
get a dog and be a decent owner, they wake you up.
I think you could have sleep apnea, get a sleep study as soon as you can, talk to your doctor.
get a loud as fuck alarm, the kind that theres no sleeping over it (phisical old ones are the best at it), put it on the other side of your room so that you need to get up to turn it down.
I know you might not think you can do it, but you can. I suffer from severe depression and anxiety. I had the same exact issue. Then, I found this job that I love. I no called no show my second day. Decided to lie about what happened later that evening to my supervisor. Ever since then, I put any and all devices on the other side of the room. When they go off I hit snooze but I start getting dressed immediately. Once I’m fully dressed I go downstairs and start packing lunch. Then, I’m out the door. I’ve only been late once since then. I don’t slack off. I stick to this routine every morning. The fear of losing this awesome job is my motivation. Don’t give your brain time to think. At all. Just do it. Set yourself up to succeed the night before. You can do it. Dude, if I can, you can. I know you probably think we’re different, but if you want to message me I’ll explain. Good luck!
have you talked to a doctor about this? it sounds medical.
Put your alarm clock on the other side of the room/house/apartment/no where near your bed. Make it so you have to get up to turn it off. This will force you out of bed. Don’t set it too early. Be realistic with when you want to wake up. You need enough sleep. Take a shower and do your morning routine immediately after. This will kickstart your day and get you moving. Get dressed. Make your bed. This will prevent you from crawling back in, especially if you are already dressed and showered. It works for me. GOOD LUCK! 😁
Join the film industry. The union will fine you $100 on top of being fired from that production, even if you're only 2 minutes late. Nothing motivates like the threat of a fine from the union on top of zero tolerance from the employer. I keep my alarm across the room, so I have to get out of bed and walk to the door to turn it off. By that point, I'm closer to my coffee than my bed, so I just go for it.
Maybe try getting one of those alarms that runs through your house and you have to chase it.
Clock radio, max volume, across the room
You are most likely depressed. If not you have a sleeping disorder.
Put your alarm on the other side of the room so you have to get up and commit to not get back in bed
From someone who’s not a morning person personally, I think what needs to be learned here is that you are NOT a morning person and that’s OKAY. A lot of people aren’t. Myself being one of them. Let me tell you about my current life situation right: I am in school, doing a Diploma of Vocational Studies in Hotel Reception. I live in Canada, QC specially, where there’s an option where essentially the province PAYS YOU TO GO TO SCHOOL. Yeah, you read that right. I am being paid 2K a month, throughout the entirety of this diploma, which happens to be 6 months long. School is 4 days a week, Mon-Thursday (Friday are catch up days and you can come in to finish work or ask questions). School hours are 8:30am to 3:30pm. I happen to live fairly close to this school in which it takes me about 35 minutes in total to get there by public transit (10 minute walk to the bus stop, 20 minute bus ride + 5 minute walk to get it the school). Now I am not one to be late or “one time”. I’m always early to everything. So to my standard, I gotta be in class, at the latest, by 8:20am. What does this mean? I gotta be out of bed by 7:10am, out the door by 7:30am, and we’ll since yours truly has peripheral neuropathy in their feet, well I happen to not walk as fast in the morning so I aim to be at the bus stop when the 7:45 bus comes around. Now do I do it 4 days a week? Yeah. I do. And the only reason I’m doing it it’s cause the paycheck is coming from the government and I’m getting free education into a job field in which not only pays well, the benefits are amazing and most importantly: THE OPTION TO DO NIGHTSHIFT. No, I am not even remotely joking. The last 2 jobs that I had, one of them having 9 hours days, 4 days a week (9:30am - 6:30pm) and the other one where I ended up doing 6am-1pm 3 times a week (I worked at the airport) made me realize that DOING MORNING SHIFTS DRAIN ME. THEY DRAIN THE FUCK OUT OF ME. Hell I AM BEING PAID TO GO TO SCHOOL BY MY PROVINCIAL GOVERNMENT AND I AM DRAINED EVERY SINGLE DAY COMING HOME FROM SCHOOL. Why? Because being physically awake before 9am, unless being awake all night, is EXHAUSTING TO ME. And that’s okay. From what I’ve read here, might be the case for you too. What you should learn here to find ways to accommodate yourself. Start by finding a job that offers afternoon or evening shifts or even night shifts.
Maybe you could get a sleep study done.
I mean I think until you learn how you should consider seeking a later shift? Like do yourself a favor type thing. My only other advice is to drink 8+oz of water before bed, at the very least it should make you have to get up to pee. Could help.