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Now, if you're watching this, chances
are you feel or have felt stuck at some
point. Maybe you're overwhelmed with
life's demands, caught up in a cycle of
procrastination, or simply unmotivated.
We've all been there, too. And there is
a way out. In today's video, we'll be
sharing some insights and practical
steps to help you break free from this
paralysis. We'll dig into the reality of
bedrotting, touch on doom scrolling and
procrastination, social isolization, and
even a safe way to bedrot. First,
bedrotting. What is it? Now, you may
have heard of the term bedrotting from
Tik Tok. It's a self-care trend that
many social media users have been
adopting as a way to rest and switch
off. In case you don't know, it refers
to spending extended periods in bed. Not
necessarily sleeping, but engaging in
passive activities like scrolling
through your phone or watching TV. While
on the surface it might seem harmless
and a way to look after yourself,
especially when you feel burnt out, it's
also important to take into account any
harm it might be doing. Occasionally,
taking time to rest is beneficial.
However, consistently retreating to your
bed can have a dark side. It can disrupt
your natural sleep pattern and circadian
rhythms. The built-in processes that
regulate your sleep wake cycles. A
disruptive circadian rhythm can cause
problems. It can lead to insomnia,
fatigue, and in extreme cases, even mood
disorders. The trap of doom scrolling
and procrastination. Another habit that
often accompanies feeling stuck is doom
scrolling. endlessly consuming negative
news and social media content. We've all
been there. You're on autopilot. You
open Tik Tok or Instagram and before you
know it, an hour has gone by in a blink
and you have nothing to show for it,
except for maybe that one funny cat
video. But was it really worth it? Doom
scrolling can heighten anxiety and often
create a sense of helplessness. It feeds
into unhelpful behaviors like
procrastination and avoidance. These
behaviors are our mind's way of
responding to stress or overwhelm. We
often put off our responsibilities when
we're in the state of mind, leading to a
cycle of guilt and even more inaction.
In fact, scientific research indicates
that excessive smartphone use is linked
to bedtime procrastination, which in
turn affects our sleep quality. A study
published in the Journal of American
College Health found that students who
engaged in bedtime procrastination
experienced poorer sleep quality and
increased fatigue. This cycle can
compromise both your mental and physical
health, making you feel even more stuck.
And here's the thing. When you're in
this cycle of doom scrolling,
procrastination, and feeling stuck,
sometimes it's not just a lack of
motivation. Sometimes it's something
deeper, something that needs more than
just a to-do list or productivity hack.
We found that during these low moments,
having someone to talk to, someone
trained to help you process what's going
on can make all the difference. And
that's why we're glad to be partnering
with BetterHelp, the sponsor of today's
video. BetterHelp is an online therapy
platform that makes it easier to start
working with a therapist. You fill out a
short questionnaire and you'll be
matched with a therapist in as little as
a couple of days. If it's not the right
fit, you can easily switch therapists at
no extra cost. Now, a therapist won't
just listen. They'll help you see things
from a new perspective and guide you
toward real actionable change. With over
7,000 reviews and a 4.3 rating on Trust
Pilot, BetterHelp is a platform people
trust. So, if you've been feeling stuck
or overwhelmed lately, and let's be
honest, who hasn't? Consider giving
therapy a try. You can get 10% off your
first month by clicking the link in the
description or going to
betterhelp.com/improvement
pill. Next, the role of social
isolation. In addition to doom scrolling
and procrastination, bedrotting can also
cause us to withdraw socially. When we
spend extended periods in isolation,
such as on our own in bed, it can often
harm us. While solitude can be
restorative, prolonged isolation can
negatively impact mental health. Humans
are fundamentally social beings.
Meaningful connections provide support,
perspective, and a sense of belonging.
Without these interactions, feelings of
loneliness and depression can intensify,
making it even harder to take proactive
steps in our lives. So, why do we get
stuck in the first place? Understanding
the root causes of this paralysis is
crucial. There are several factors that
can contribute. Number one, overwhelm.
Facing numerous responsibilities without
a clear plan can lead us to shutting
down and avoiding what we need to do.
Number two, perfectionism. The fear of
not doing something perfectly can
prevent us from starting at all. Often
just doing something at all is better
than not doing it. Number three, lack of
purpose. Without clear goals, it's easy
to feel directionless and unmotivated.
Number four, mental health issues.
Sometimes anxiety, depression, or any
other mental health issues can get the
best of us. They can snap our energy and
focus, making even simple tasks seem
daunting. Spending hours scrolling in
bed, making excuses to avoid tasks or
social gatherings, and isolating
yourself from your friends and family
are all tied to bedriding. But these
things can also be detrimental to your
mental health and well-being. The way
out, you need to make a change. Start
small. Set a regular time to wake up and
limit your time in bed to sleeping only.
Make a point to reach out to at least
one friend each day, even if it's just a
quick message. Small gradual steps will
improve your mood and productivity and
allow you to gain momentum, helping you
break free from paralysis. The link
between depression and that stuck
feeling. In some cases, feeling stuck or
bedrotting has been linked to
depression. According to the American
Psychological Association, people who
have depression and anxiety continuously
report also having low energy, low mood,
and a lack of interest in activities
they usually enjoy. However, leaning
into these feelings through bedrotting
and doom scrolling may not be the answer
to improve these symptoms. Psychologist
and health professional Dr. Courtney
D'Angelus even said, "When we engage in
bedrotting, we are more likely to stay
in the same mind state that we were in
before bedrotting." So, if we're a low
energy and low mood before, we'll
continue to feel the same way. In fact,
doing fewer activities may only fuel the
cycle of depression and anxiety. Whether
you identify with having depression,
anxiety, or any other mental health
condition, it's important to look at the
links between inactivity and these
difficult mental health issues
seriously. So, what can you do instead?
Practical steps to get unstuck. Limit
screen time before bed. Exposure to
screens can interfere with melatonin
production, affecting sleep. Aim to
disconnect at least an hour before bed.
You could try leaving your phone across
the room overnight and give yourself a
no phone in bed rule. Engage in physical
activity. Regular exercise boosts mood
and energy levels. Even a short daily
walk can make a difference. Bonus points
if you can get outside, too. Set small,
achievable goals. Break tasks into
manageable steps. Completing these can
build confidence and create a sense of
accomplishment, giving you the momentum
you need to complete more. Practice
mindfulness or meditation. These
techniques can reduce anxiety and help
you stay present, making tasks feel less
overwhelming. These things are great
practical and actionable ways to get out
of that funk. But sometimes being
practical and actionable just isn't
going to be what you want to do. So is
there a healthy way to bed rot? How to
bed rot the safe way. The most important
thing to remember is to add self-care
and good feeling activities to help
combat any bad feelings. So pick a few
things from the previous list. But when
you want time alone and to rest,
sometimes lying down and doing passive
activities is just what you need. In
these instances, try putting a timer on
to cue when it's time to transition to
another activity. It's far too easy to
lose hours and hours to your phone
screen. Although this may give you
temporary relief, try not to make this a
daily habit, and instead approach it
with mindfulness and intention. Life can
be tough and overwhelming, and feeling
stuck at times is a natural part of the
journey. We all have es and flows.
What's important is recognizing it and
taking proactive steps to move forward.
Celebrate small wins. Be patient with
yourself and know that change is
possible. If you found this video
helpful, hit that like button. Why not
drop some encouragement in the comment
section below? You never know who might
need it. And stay tuned for the next
video.
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