Why You Should Get Out of Bed Today. (Even if You Don’t Want To)

We’ve all been there—curled up in bed, doona pulled up to our chin, the world outside feeling too overwhelming to face. The alarm rings, and instead of feeling ready to seize the day, all you want is to hit snooze… again. On these days, none of us feel like getting up and getting the kids ready for school, let alone going to the gym, or taking a walk and doing some exercise. But what if I told you that getting up, even when it feels like the last thing you want to do, could be a game changer for your mental health? Spoiler alert: It totally can be, and it’s going to happen by taking the action BEFORE the motivation. Let's explore why getting up and "doing the thing" today matters.

The Battle of Bed vs. Brain

First off, let’s acknowledge how tough it can be to get up when you're not feeling your best. Whether it's stress, anxiety, or just a general "blah" mood, staying in bed can feel like a safe retreat from the world. But here's the thing: while rest is important, staying in bed when it’s not serving your well-being can actually make things harder in the long run. If you’re awake anyway, what are you going to get out of staying in bed any longer? You can start the process by asking yourself that question “how does it serve me to stay here? What I am getting out of this?”.

Enter Behavioral Activation—a psychological strategy often used in Cognitive Behavioral Therapy (CBT). The idea is simple: our actions can affect our mood. Instead of waiting for motivation to strike, acting first can create that motivation. It’s a bit like priming a pump—the water doesn’t flow until you start pumping.

So, when you get out of bed, you’re not just starting the day—you’re kickstarting your brain's reward system. Even small actions, like brushing your teeth or making your bed, can lead to feelings of accomplishment, which in turn can improve your mood. Don’t get me wrong, it isn’t easy to do when everything in your brain is telling you to stay put, that you can’t do it, that you don’t want to get up. I get it, this sucks. But you can do it.

The Ripple Effect of Small Wins

You don’t need to run a marathon or launch a business the second your feet hit the floor, the goal here is to focus on small wins. Something as simple as getting dressed or stepping outside for some fresh air can give your brain a dopamine boost—a little “happy chemical” that reinforces positive behavior. If you can, try grounding yourself by standing outside, barefoot if you can, and get a few seconds of sunlight in your eyes and on your skin.

This ties into the Five-Minute Rule. Tell yourself you’ll do just five minutes of something productive. For a morning when your feeling depressed, maybe it’s just that, get up, spend five minutes heading outside for a sec, then come back in, drink a glass of water to rehydrate, pop on your favourite morning radio show and make your plans for the day over a cuppa or a bite to eat. Maybe it’s tidying up your space, starting a work task, or even a quick walk around the block. Chances are, after five minutes, you’ll find it easier to keep going.

Psychologists refer to this as "activation energy"—the little burst of effort needed to get started on a task. Once you're up and moving, inertia works in your favor, and suddenly, you're in a better mental state than you were while lying in bed.

Routine and Balance: Your Superpowers

Another key mental health strategy to get you going is to build a routine. Routines are like the training wheels for your mental health—they provide structure and predictability, which can be incredibly soothing when life feels chaotic. You can have a sense of control.

Plus, sticking to a routine—even a loose one—can help you find a balance between productivity and self-care. Some days will be tougher than others, and that’s okay. Maybe today’s victory is the act of getting up out of bed, maybe it is making the first phone call of the day to get some admin sorted. It all counts.

One bonus? When you weave self-care into your routine, you’re sending your brain a message: I matter. You’re prioritising your well-being by getting out of bed and showing up for yourself, even if the "thing" you do feels small. You can apply this strategy any time, you might be a morning person and its more useful to work on your evening routine and get back to the things you want to use your time for, rather than flopping down onto the lounge at 6pm and crawling into bed at 10 to sit on your phone for an hour or more. Maybe a portion of that time would be valuable for some study, for some exercise, to reconnect with friends, to take up a new hobby.

Feel-Good Physics: An Object in Motion Stays in Motion

Remember Newton’s First Law of Motion? It turns out that same law applies to us. An object (or person) at rest will stay at rest until acted upon by some force. In other words, the longer you stay in bed, the harder it becomes to move. But once you start moving, it's easier to keep going.

Why It Matters: Your Tomorrow Self Will Thank You

It’s not just about today—getting out of bed matters because it sets the tone for tomorrow and beyond. When you choose to take action, no matter how small, you’re investing in your future self. Every time you show up for yourself, you’re building resilience. And resilience is what helps us weather life’s storms.

So, whether today’s “thing” is big or small, monumental or mundane, know this: it matters. You matter. And by getting up, you’re telling yourself that you’re worth the effort.

Go ahead—stretch, take a deep breath, and make today yours. Your bed will be waiting for you later, but for now, the world is calling! Make today matter.

~Vanessa Hamilton