It's 2pm on a Saturday. You're still in bed. You've been here for hours. Maybe all day.
You're not sick. You're not hungover. You're just… here. Scrolling. Staring at the ceiling. Existing in a cocoon of blankets while the world moves outside.
The internet calls this "bed rotting." And before you spiral into shame about it, let's be clear:
Sometimes, staying in bed all day is exactly what you need.
what is bed rotting (and why gen z is doing it)
Bed rotting is the deliberate act of staying in bed for extended periods—not because you're depressed (though sometimes that overlaps), but as an intentional form of rest.
It's saying: "I'm not getting up. I'm not being productive. I'm just going to BE."
Why is this trending? Because we live in a world that worships productivity. That tells you rest must be "earned." That makes you feel guilty for doing nothing.
Bed rotting is the rebellion. It's radical rest in a culture that never stops.
And sometimes, your body needs it.
There's a difference between bed rotting as self-care and bed rotting as a symptom of depression. Self-care bed rotting is intentional and feels restorative. Depression bed rotting feels heavy and inescapable. Both are valid, but they need different support.
when bed rotting is self-care (not laziness)
You're allowed to rest. Full stop.
Bed rotting is self-care when:
- You're recovering from burnout. Your body is saying "no more" and you're finally listening.
- You're overstimulated. The world has been too loud, too bright, too much. Your bed is the only place that feels safe.
- You're exhausted—physically, mentally, emotionally. You need more than a nap. You need to shut down and reset.
- You're choosing rest over performance. For once, you're not optimizing or improving. You're just being.
This isn't laziness. It's your nervous system trying to regulate.
Your body is not broken for needing this.
how to journal while bed rotting (without ruining the vibe)
The whole point of bed rotting is to not be productive. So if journaling feels like work, skip it.
But if you want to capture what you're feeling—or process why you're here—here's how to do it gently:
1. journal from bed (obviously)
Don't get up to find a journal. Use your phone. Use voice memos. Use whatever's already in arm's reach.
Bed rotting journaling happens in bed. That's the whole point.
2. write one sentence (or less)
You don't need to explain yourself. Just name it:
- "Staying in bed today. Needed this."
- "Too tired to function. Resting instead."
- "Bed rotting. No guilt."
That's it. You've journaled. Now go back to doing nothing.
3. track how you feel (without pressure)
Bed rotting can be restorative or numbing. Check in with yourself:
- Does this feel like rest, or escape?
- Am I giving my body what it needs, or avoiding something?
- Do I feel better after a few hours, or worse?
No judgment. Just noticing.
4. give yourself permission in writing
Sometimes you need to see the words to believe them:
"I'm allowed to rest."
"Doing nothing is not a waste."
"My worth is not tied to my productivity."
Write it down. Read it back. Let it sink in.
prompts for bed rotting days
permission prompts
- Why do I feel guilty about resting?
- What would I tell a friend who needed a bed rotting day?
- What am I recovering from right now?
reflection prompts
- What does my body need today?
- Is this rest, or am I avoiding something?
- How do I feel after a few hours in bed? Better or worse?
- What would make this rest feel more restorative?
no-pressure prompts
- Today I'm choosing: _______
- Energy level: ___ / 10
- One thing I'm grateful for while lying here: _______
the guilt that comes with bed rotting (and how to release it)
Even when you know you need rest, the guilt creeps in:
"I should be doing something."
"Everyone else is being productive."
"I'm wasting the day."
That voice? That's hustle culture. That's capitalism. That's the part of you that was taught your value comes from output.
It's lying to you.
Journal about the guilt. Name it:
"I feel guilty for resting. But guilt doesn't mean I'm doing something wrong. It means I was taught rest is lazy. I'm unlearning that."
Write it as many times as you need to.
You're not wasting the day. You're spending the day recovering. That's not the same thing.
when bed rotting becomes a warning sign
Bed rotting as self-care is intentional. Bed rotting as depression is different.
self-care bed rotting feels like:
- You chose this. It's intentional rest.
- After a while, you feel recharged (even if you're still tired).
- You could get up if you needed to, but you're choosing not to.
- It feels like permission, not prison.
depression bed rotting feels like:
- You can't get up, even when you want to.
- Hours pass and you feel worse, not better.
- It's not rest—it's escape or numbness.
- You're not choosing this; you're stuck in it.
If bed rotting is happening every day and it feels like you're drowning, that's not rest. That's a sign you need more support.
Both are valid. Neither is shameful. But they need different responses.
how to make bed rotting actually restorative
If you're going to bed rot, do it well:
1. set a vibe
Make your bed cocoon intentional:
- Clean sheets (if you have the energy)
- Cozy lighting (lamps, not overhead lights)
- Comfort items (soft blankets, favorite hoodie)
- Hydration within reach
2. limit doomscrolling (gently)
Scrolling can be part of bed rotting. But if it's making you feel worse, switch to something soothing:
- A comfort show you've seen 100 times
- Soft music or nature sounds
- A book or audiobook
- Just… staring at the ceiling. That's allowed too.
3. eat something (even if it's crackers)
You don't need a full meal. Just something. Your body needs fuel, even on rest days.
4. check in with yourself every few hours
Ask: Am I feeling better, or am I numbing out?
If better: keep resting.
If worse: consider changing something small (hydrate, stretch, call someone).
journaling after the bed rotting day
Once you finally get up (whether that's after 4 hours or 14), take a moment to reflect:
- How do I feel now compared to when I started?
- Did my body get what it needed?
- What did I learn about what I need when I'm overwhelmed?
- Do I need to build more rest into my life regularly?
Bed rotting days teach you something about your limits. Pay attention.
rest is not a reward—it's a requirement
You don't have to earn the right to rest. You don't have to justify a bed rotting day.
Your body is allowed to say: "No more. Not today. I'm staying here."
And you're allowed to listen.
Journaling can help you process it. But it can't replace the rest itself.
So if today is a bed rotting day? Let it be.
The world will still be there tomorrow. And so will your journal.
Productivity culture wants you to feel guilty for resting. But your body doesn't care about productivity. It cares about survival. And sometimes, survival looks like staying in bed all day. That's not failure. That's wisdom.
journal from wherever you are
Nuuko works in bed, on your phone, with minimal effort. No guilt. No expectations. Just a space for whatever you need to say—or not say.
open nuuko