Re: Zee: This is a tough one. As someone who struggles with depression and other issues, this is something I also regularly deal with. What I’ve learned through therapy and through my own experience - is that you can’t control how you feel, but you can control how you act in response to those feelings. When you wake up feeling shitty, you don’t have to let that determine the rest of your day. Maybe try some morning meditation! I’ve found the app Insight Timer to be really helpful. They have thousands of different meditations just to listen to to start the day. Try looking up “self love” or “sadness”, and a list of guided meditations will come up. Another way to combat this would be to create a happy morning playlist. As you get ready for your day, listen to a playlist of energizing and happy songs. Showering in the morning has also been proven to help productivity and energy levels.
I’m really sorry you are feeling this way, but I promise it won’t last forever. If these suggestions don’t work after you’ve tried them for a while, I would suggest talking to a therapist.
Re: Tiphanie W: I struggle with this myself sometimes. Something I make it a goal to do is watch what I eat and consume before bed! This is not just food but the type of media you consume as well. Other than eating hours before going to bed and making sure I have plenty of water and fresh foods. Try listening to meditative music before bed or while you sleep. I found an amazing hypnosis track a few months ago that actually wasn't fluff and rather I was hypnotized or not it was amazing ASMR for me to fall into a deep sleep and feeling refreshed once I woke up.
Re: Leilani J: Without giving you a set description of how-to’s or a rigid morning routine (which can seem far more overwhelmingly specific or completely arbitrary), the following answer is more of a letter about how to find what works best for you. This could be the start of a series of questions, but by no means will it turn into a magazine-quiz-series of yes/no questions tracing down to one of three possibilities at the bottom of the page. Your specific raison d’etre may be totally different from the next person’s. Your practice may differ completely from someone who *seems* to have nailed the whole up-and-at-’em experience, and may even differ on a day to day basis.
Do you find your body responds best to waking up early? How early? One may feel emboldened by a surge of productivity at 5am, and another may find this is simply not conducive to their schedule of life/work/sleep/family/friends--all valid factors! Waking up early, of course, goes hand in hand with a good 7-9 hours of sleep. Once you find a rhythm conducive to that routine, try to commit and set that kind of consistency in motion for your body. When you wake up, you might find it helpful to drink a cold cup of water or set your metabolism in motion with a cup of your favorite tea.
However, if you are just starting out, don’t put too much pressure on yourself to embody. The hypothetically perfect morning person. Too many goals at once can quickly become overwhelming; take it one step at a time. No goal is too small, and these steps are part of a lifestyle: ease into it, find your comfort, and the process will align into your routines naturally. If you’re used to 3-4 hours a night, perhaps shoot for at least 6, or develop a habit of being in bed by 10:30 every night. Getting enough sleep is a fundamental part of preparing to get out of bed in the morning, well-rested and fully-equipped.
How do you usually begin your day? Reflectiveness can support more intentional decisions moving forward. Earlier this year, I would make a grab for my phone every morning. *Cue twenty minute IG scrolling rituals and comparison* One of my first challenges was to not routinely open Instagram first thing in the morning. I developed a substitute. What else can you occupy yourself with. It can be helpful to take a few moments and determine positive intentions for the day/reflect on what you’re grateful for to root your mindset in a positive and capable place. This positivity and humility anchors an attitude of strong intentions for the day, short and long-term goals. Perhaps you find it most productive to verbalize these thoughts, or write in a journal other days.
Besides becoming more attentive to emotional health and sleep, how do other parts of your physical health throughout the day weigh in? If you have time set aside for exercise, do you schedule a routine before bed/after waking up? Perhaps it could help to set your gym clothes/headphones/exercise mat aside in advance, and make your bed/”tidy up” so that you have a clear space for a clear mind to return/wake up to. Following through on these small “chores” can really allow you to actively participate and challenge a creeping attitude of passivity.
Developing a routine might take time as you learn what works best for you, but making decisions that allow you to navigate some of the day’s first major decisions can allow you to structure your days with a stronger momentum and defined purpose.