– English Lyrics

Lyrics & Translation

[English]

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.

Key Vocabulary

Vocabulary	Meanings
procrastination /prəʊˌkræs.tɪˈneɪ.ʃən/ C1	noun - the action of delaying or postponing something
overwhelmed /ˌəʊ.vɚˈwelmd/ B2	adjective - feeling unable to cope because of too much to deal with
paralysis /pəˈrælɪsɪs/ C1	noun - loss of the ability to move or act
doomscrolling /ˈduːm ˈskroʊlɪŋ/ C2	noun - continuously scrolling through negative news or social‑media content
bedrotting /ˈbɛd rɒtɪŋ/ C2	noun - spending extended periods in bed doing passive activities like scrolling or watching videos verb - to engage in bedrotting
isolation /ˌaɪsəˈleɪʃən/ B1	noun - the state of being separated from others
anxiety /æŋˈzaɪ.ɪ.ti/ B2	noun - a feeling of worry, nervousness, or unease
depression /dɪˈprɛʃ.ən/ B2	noun - a mood disorder marked by persistent sadness and loss of interest
motivation /ˌmoʊ.tɪˈveɪ.ʃən/ B2	noun - the desire or willingness to do something
mindfulness /ˈmaɪnd.fəl.nəs/ C1	noun - the practice of being aware of the present moment without judgment
habit /ˈhæbɪt/ B1	noun - a regular practice or routine that is hard to give up
disrupt /dɪsˈrʌpt/ B2	verb - to cause a disturbance or break the normal flow of something
circadian /sɚˈkeɪ.di.ən/ C1	adjective - relating to the roughly 24‑hour biological clock in living organisms
fatigue /fəˈtiːɡ/ B2	noun - extreme tiredness resulting from mental or physical exertion
stress /strɛs/ B1	noun - a state of mental or emotional strain or tension verb - to subject someone to pressure or tension
responsibility /rɪˌspɒnsɪˈbɪlɪti/ B2	noun - the duty or obligation to manage something or to be accountable for something
confidence /ˈkɒn.fɪ.dəns/ B2	noun - the feeling of self‑assurance arising from one's abilities or qualities
accomplishment /əˈkʌm.plɪʃ.mənt/ C1	noun - something that has been successfully completed or achieved
melatonin /ˌmɛl.əˈtoʊ.nɪn/ C1	noun - a hormone that regulates sleep‑wake cycles
productivity /ˌproʊ.dʌkˈtɪv.ɪ.ti/ C1	noun - the quality or state of producing something efficiently and in large quantities

Key Grammar Structures

• We've all been there, too.

  ➔ Present Perfect Simple

  ➔ The auxiliary **"have"** + past participle **"been"** shows a past experience that is relevant to the present.

• 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.

  ➔ Past Simple + Defining Relative Clause

  ➔ The clause **"who engaged in bedtime procrastination"** is a defining relative clause that gives essential information about "students".

• If you're feeling stuck, consider seeking therapy.

  ➔ First Conditional with Imperative

  ➔ The word **"If"** introduces a real condition (present simple) followed by an imperative **"consider"** giving advice.

• You can easily switch therapists at no extra cost.

  ➔ Modal verb "can" + infinitive

  ➔ The modal **"can"** expresses ability/possibility and is followed by the bare infinitive **"switch"**.

• The built‑in processes that regulate your sleep‑wake cycles can cause problems.

  ➔ Defining Relative Clause

  ➔ The clause **"that regulate your sleep‑wake cycles"** begins with **"that"** and provides essential information about "processes".

• When we spend extended periods in isolation, such as on our own in bed, it can often harm us.

  ➔ Zero Conditional (present simple + modal)

  ➔ The modal **"can"** expresses a general truth about a habitual situation introduced by **"When"**.

• It's far too easy to lose hours and hours to your phone screen.

  ➔ "far too + adjective + to infinitive" construction

  ➔ The phrase **"far too easy to"** intensifies the adjective "easy" and is followed by the infinitive **"lose"**.