Getting Out of Bed on a Heavy Morning
For the mornings when getting up feels like more than you have in you. It breaks the first hour into pieces small enough to do one at a time, starting before your feet touch the floor.
Mornings · Motivation · Self-Compassion · 8 items · whenever you need it
The checklist
- Let the first thought be kind — Say “this is a hard morning,” not “what is wrong with me.”
- Sit up before you decide anything — Deciding whether to get up is much harder lying down.
- Put your feet on the floor for ten seconds — That is the whole goal for now; standing can wait.
- Open one curtain — Daylight on your face starts the clock on feeling awake.
- Drink the glass of water first — Thirst makes a heavy morning heavier, and it is one easy win.
- Lower the bar out loud — Name the two things that actually have to happen today, and let the rest go.
- Move for two minutes — A slow stretch or a walk to the door shifts something that thinking about it will not.
- Tell one person you are up — A short message gives the morning a witness and makes tomorrow easier.
Use this checklist Free account: tick items off and keep each day's record.
How to use it
Run through it whenever you need it, honestly and without scoring yourself. A checklist is a way of noticing, not a test: an item you cannot tick is information about the day, not a verdict on you. Over a few weeks the pattern of what gets ticked and what does not says more than any single pass.
With a free Theraglee account the checklist remembers each pass, so you can look back. Without one, you can still read it here and keep your own copy.