A Weekend Morning Routine for When Burnout Has You Glued to the Bed
For when you’ve hit your limit but still want to feel like a person.
There was a time in my life when I genuinely went around interviewing my loved ones, asking: How are you productive on your days off? Like seriously, what secret sauce do yall have? I thought I should’ve outgrown sleeping in until 11 am by now, but the more chaotic my workweek got, the longer my "rot hours" stretched. Eventually, I was sleeping in until 5 pm on days I didn’t have plans.
I wasn’t lazy. I was exhausted.
The kind of exhaustion that makes you scroll TikTok in bed all day, feeling guilty for doing it but too mentally flooded to stop. I had a hundred things I wanted to do, and just as many I had to do, but the overwhelm left me frozen. I stayed stuck in a loop: burnout, shame, repeat.
Important disclaimer:
If none of the following steps feel remotely actionable, please talk to your doctor.
The purpose of this post is to take away some of your decision fatigue. The hardest part of starting my day was choosing where to begin. What I didn’t realize was that the most important thing on my to-do list wasn’t the laundry, texts, dentist appointments, or oil changes; it was regulating my nervous system.
I was spiralling between tiny decisions: brush teeth before or after eating? Wash my hair now or post-workout? Donate clothes today or tomorrow? Each thought hit before the last could leave, and I felt plagued by the pressure to do it all.
This routine is simple. There’s no negotiation. Just follow the steps in order.
You don’t need grit to get through this. You need softness. Enjoy caring for yourself, your space, and your mind.
The Night Before
Heatless curlers or a protective hairstyle
Look good, feel good. Even if it gets ruined during a workout, the point is to reduce morning decision-making.
Set your alarm for your usual wake-up time
Trust me on this one. If you need more rest, go to bed earlier or take a nap—don’t sleep half the day. Oversleeping only makes you groggier.
Pro tip: Set your alarm to a song that evokes warm nostalgia. I use Good Days by SZA.
Put a glass of water with a pinch of Celtic salt on your nightstand
Prepping breakfast the night before is a stretch, but hydrating immediately is easy. I keep a bag of Celtic Salt beside my bed.
Why Celtic salt?
Electrolyte boost: It contains magnesium, potassium, calcium, and sodium.
Supports hydration: Helps your body absorb and retain water.
Adrenal support: Helpful during stress and burnout.
Digestion & pH: Stimulates stomach acid and may help balance pH.
Trace minerals: Unrefined and rich in nutrients most diets lack.
Turn on Do Not Disturb
On rot days, even replying to texts can feel like too much. Silence notifications and protect your peace.
Tidy for 10 minutes
Dishes out of the sink, clothes off the floor. It doesn't have to be deep-cleaned, just enough to reduce chaos. Add a good playlist and make it feel as light as possible.
Leave your blinds open
Let the light in. Let the sun wake you up.
The Morning Of
Wake up
I copy the same wake-up routine from savasana in yoga: wiggle fingers and toes, roll your head gently, shift to your side, then sit up. Take two deep breaths in prayer pose. Think of something you're grateful for—your coffee, your pet, your bed, your body. Whatever comes up.
Put on calming music and headphones
This might be an ADHD thing, but I need music to do anything. I even write and read with lyrics in the background. Music helps me block spiralling thoughts and focus on what’s in front of me. Lately, I’ve been loving Mac DeMarco and Clairo, just something chill. Music is a powerful tool for sending subliminal messages to your brain for mood and energy.
Chug your water
Hydrating before coffee makes a huge difference. Your body is dehydrated after sleeping.
Make your bed
I'm not a decor girlie, but making the bed sends a message: we’re not crawling back in. It also clears space for folding laundry or moving around.
Change
Throw on a matching workout set or something cozy. If you have plans later, great. But for now, wear something you feel comfortable in. You’re not allowed to spend energy picking an outfit until you’ve done this routine.
Brush your teeth
Do it before you eat. There's bacterial buildup overnight, and brushing protects your enamel from acidic food. You can always rinse with mouthwash later.
Walk outside for 10 minutes
If you don’t get to a full workout, you’ve at least moved your body. Get some sunlight. Seeing a dog or a sweet old lady say "good morning" is a simple reminder that life is still beautiful.
Stretch for 5 minutes
Don’t stretch to achieve anything—just to feel better. Try cat-cows, spinal twists, downward dog, and butterfly. Use a YouTube video if you don’t want to think.
Eat breakfast
I used to skip it and crash hard by 3pm. I believed breakfast was propaganda designed to sell more cereal. But truthfully, having a little food in me, especially before a workout, makes all the difference. If you’re not hungry, try apples and peanut butter, or two eggs. I can feel the difference fuel makes in my workouts.
Coffee + light phone check
Coffee is sacred. But when you drink it after food and water, it works better. Sip slowly and scan your notifications.
Create your to-do list
Now that you’re fed and caffeinated, brain-dump all your tasks. Pick three that are actually doable today. Highlight them. Add one thing that brings you joy—watch a movie, take a bath, go thrifting. Productivity is great, but pleasure is the point.
A Screenshottable list for you ;)
If You "Fail"
Forgive yourself. Rotting might be what your body needed. Starting this routine at 3 pm still counts. There’s no wasted day. Be gentle. Try again tomorrow or just try one step today. That’s enough.
You’re not lazy. You’re healing. 💗
What are your morning routine musts?
xx
Jas
