Not everyone is a morning person, and we get that. Some people wake up, stretch, sip herbal tea, and journal about their plans for the day. Others open one eye, check the time, and somehow go from “I’ve got plenty of time” to “Oh no, I am already late” without ever leaving the bed.
If you are in the second group, you are far from alone. A viral tweet summed it up perfectly: “I’m the type to wake up on time, but lie in bed until I’m late.” The tweet got more than 185,000 likes because it was relatable. Morning procrastination is a modern-day ritual of its own.
Whether it is doomscrolling, bargaining with your alarm clock, or lying motionless staring at the ceiling, that gap between waking up and getting up can derail your whole day. However, it does not have to.
In this article, we will give you five low-effort yet high-impact morning rituals that can help you move, even when your bed is winning the argument. No shame. “No unrealistic 5 AM hustle” advice. Just practical hacks that are inspired by a tweet, powered by tiny habits, and designed for real people who dislike mornings. The goal is to help you launch into your day without self-sabotage. Let’s dive in.
1. The 5-Second Rule
Wait! Don’t roll your eyes yet. This is not the “food on the floor” myth. This version is a simple brain hack by author Mel Robbins. The rule is “When your brain starts stalling or making excuses, count down from 5 to 1, and move before you hit zero.” The idea is that you interrupt the mental delay and physically act before your brain has time to self-sabotage.
So when your alarm goes off, and the impulse to scroll or snooze kicks in, just say this in your head or out loud: 5-4-3-2-1–GO!! Then swing your legs out of the bed. That’s it. That’s the ritual.
It might sound too simple to work, but that is precisely the point. The hardest part of your morning is not brushing your teeth or making breakfast. It is getting up. Once you are up, the rest tends to follow. The 5-Second Rule is a psychological nudge to push you past the friction.
Extra Tip: Put your phone across the room the night before, so that when you do the 5-4-3-2-1 countdown, you have to get up to turn off the alarm. Instant win!
2. The One-Song Wake-Up and Dance Trick
We have romanticized stillness and mindfulness to such an extent that we have forgotten the power of movement. When your body moves, your brain wakes up. Dopamine, serotonin, endorphins; they all kick in. So instead of meditating in bed and accidentally falling back asleep, try this instead:
Pick one feel-good, high-energy song. Think “Walking on Sunshine” level of good vibes, or whatever makes you instinctively nod your head. The rule is, once the music starts, you have to get out of bed and dance, for just one song.
It does not matter how silly you feel. This is between you and the music. No audience. No judgment. Just movement, breath, and a beat.
What this does is trick your brain into associating mornings with pleasure, not dread. It also gives your system a fast shot of natural energy. You will be surprised by how fast one dance song can pull you out of the funk.
Extra Tip: Start a “wake-up playlist” on Spotify or YouTube and line up 2 to 3 morning bangers. Keep your Bluetooth speaker or phone near your bed so you can hit play before your brain has time to protest.
3. The “Next Best Thing” Trick
Sometimes, the biggest blocker is not physical; it is mental. You are overwhelmed by the day ahead. Work drama, deadlines, that unread email that is haunting you. So instead of launching into productivity mode, which feels impossible, try asking yourself this:
“What is the next best thing I can do right now?”
This tiny question takes the pressure off being perfect or doing everything. It focuses your brain on one small, achievable task. The next best thing could be brushing your teeth, or something as little as drinking water. It could also be sitting up and putting your feet on the ground. It could be whatever. What matters is momentum.
The “next best thing” trick helps you shift from being stuck in bed to making low-stakes progress. And that helps build confidence and a sense of control.
Extra Tip: This works even better if you say your action out loud. For example, you can say: “Okay. I’m just going to sit up and put my glasses on.” Talking to yourself is not weird. It is strategic.
4. Sunlight Before Screenlight
If the first thing your eyes see in the morning is TikTok or Instagram reels, it is no wonder you are struggling to get up. Blue light from your phone messes with your circadian rhythm, and doomscrolling first thing in the morning overloads your brain with cortisol.
Instead, expose yourself to natural light or a daylight lamp as soon as possible. Light sends signals to your brain, telling it that it is morning. This helps to regulate your sleep hormones and boosts alertness.
Here is a simple ritual: The moment you get up, if your window is beside your bed, open the curtains. If not, walk to a window and open the blinds. If it is safe and practical, step outside for 30 seconds. Let your body register that it is morning.
You do not need a full sunrise hike. Just a few moments of daylight on your skin and in your eyes is enough. It is the most natural wake-up call there is.
Extra Tip: If you live in a dark climate or wake up before sunrise, a daylight alarm or SAD (Seasonal Affective Disorder) lamp can do wonders. Look for the ones that gradually brighten to mimic sunrise.
5. Pre-Bed Planning (a.k.a: Do Your Future Self a Favor)
This ritual starts the night before because let’s be real, getting out of bed is 10 times harder when your morning feels chaotic, unplanned, or full of decisions. So instead of winging it, give your future self a head start. Before bed, take 5 minutes to do the following:
- Lay out your clothes. (yes! Do this even if you work from home).
- Decide what you are eating for breakfast.
- Write down the first three things you want to get done in the morning.
- Fill your water bottle.
- Place your phone or alarm in a strategic location.
This kind of light prep removes “decision fatigue” from your morning. You won’t be scrambling, debating outfits, or stressing about your to-do list while still under the covers.
When you know what is waiting for you, and it does not feel overwhelming, you are far more likely to get moving.
Extra Tip: Write a little sticky note and place it next to your bed. Something like “You’ve got this” or “Just start,” or even “Brush teeth, then coffee.” A kind reminder can help cut through the morning fog.
It’s not Laziness, it’s Friction!
If you beat yourself up every morning for “being lazy,” stop. Morning procrastination has a lot more to do with friction than weakness. Your brain is just resisting discomfort, and your body is resisting action. However, rituals reduce that resistance. They turn your blurry-eyed stumbles into micro habits you can manage.
None of the five rituals above requires an entire lifestyle makeover. You are not becoming a different person; you are only just designing a soft launch into your day.
So tomorrow morning, when the alarm goes off and the inner negotiator starts whispering, try one of these:
- Count down from five.
- Play one song and dance it out.
- Ask yourself what the “next best thing” is.
- Find the light.
- Or just thank your past self for laying out clean socks.
Then get up and go do the day. You’ve got this!
