Bed rotting isn't the self-care practice social media claims it is. In fact, this trending coping mechanism could be worsening your depression and anxiety.

Living in a hustle culture that demands constant productivity has left many of us burned out and desperate for relief. While staying in bed all day might seem like a harmless way to reset, it often creates a dangerous cycle of avoidance and self-shame. What feels like escape ends up making you feel more stuck.

When Rest Becomes a Trap

There’s nothing wrong with needing a break. But when your day disappears into endless scrolling and lying in bed, that break can backfire. It doesn’t replenish your mental energy, it drains it. Your brain isn’t being nourished by stimulation or engagement. It’s sitting idle, leaving space for negative thoughts to take over.

If you’ve ever laid in bed all day hoping to feel better, only to feel worse afterwards, that’s not a failure, it’s a sign this method isn’t working for you. And that’s okay. You’re not broken. You just need a better approach.

Here are six simple strategies to break free from the bed rotting cycle.

1. Stop Shaming Yourself

Shame is fuel for avoidance. The more you beat yourself up for how you’re coping, the more likely you are to stay stuck. Instead, validate what you’re going through. Whether it’s work stress, health issues, grief, or mental illness, there’s a reason you’re overwhelmed.

Understanding that helps more than any amount of self-criticism ever could.

2. Set a Screen Time Limit

Most bed rotting isn’t just resting, it’s screen binging. Set a hard limit on phone or TV use to create a boundary. Use built-in app timers or sleep settings to nudge you into transition. You’re not cutting yourself off, you’re protecting your energy.

3. Use the 90/30 Rule

Give yourself permission to do nothing for 90 minutes. Then, get up and do something for 30 minutes. That something doesn’t have to be productive, just different. Stretch. Wash a dish. Step outside. Repeat as needed. Over time, you’ll feel the balance shift.

4. Try Opposite to Emotion

When your instincts tell you to withdraw, do the opposite. This approach, drawn from DBT (dialectical behavior therapy), helps interrupt patterns that feed depression or anxiety. If lying down feels like the only option, standing up and doing one small task can be a powerful counter-move.

5. Set Small, Meaningful Goals

Zero goals lead to zero momentum. On tough days, scale back, not to nothing, but to something light and doable. A shower. A short walk. Journaling for five minutes. These actions activate the reward center in your brain and remind you that you’re still showing up.

6. Stay Connected, Even a Little

Total isolation deepens emotional pain. Even if people are part of your stress, connection still matters. A quick text, a phone call, even a shared meme can remind you that you’re not alone—and that someone out there sees you.

You’re Not Failing—You’re Figuring It Out

You’re doing what you can with what you’ve got. That matters. This isn’t about hustle or perfection—it’s about breaking the cycles that keep you stuck and building new ones that lead to stability, connection, and actual self-care.

I'll walk you through 6 practical strategies to break free from bed-rotting habits in the video below. Learn how to create healthy rest patterns and rediscover your mental wellness without falling into the trap of toxic productivity.

-Scott

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