101 Things You Can Do Instead of Bed Rotting at the Weekends

Unpopular opinion: Bed rotting is not self-care.

I know. You’re stuck in a stressful job and need to rest, which I’m all for. But will rotting in bed actually make you feel better? Or will it just make you feel worse?

The truth is, hiding under the covers won’t magically cure your burnout. Nor will it fix how you feel about your job.

So, instead of rotting in bed at the weekends or after work, do something more worthwhile with your time.

Here are 101 things you can do to rest and recharge without doing nothing.

P.S. If you’re new here, hey! I’m Thalia. I help burnt-out girlies in their 30s unf*ck their life through 1:1 coaching and self-paced tools. Every week(ish), I share content on burnout recovery, self-development, finding joy, and career growth. Subscribe here so you never miss a debrief.

Is bed rotting good for you?

Bed rotting sounds like the ultimate act of self-care, especially when you’re completely drained from work.

In the short term, it can feel good to just switch off, binge-watch a series and not think about anything. And sometimes, that’s exactly what we need.

But if it becomes your go-to weekend (or after-work) habit, then it might not actually be that great for you.

Long-term bed rotting can make you feel worse.

Sure, it’s rest. But it’s passive rest, which means you’re not really doing anything to boost your mood, energy or mindset. And over time, it can leave you feeling more drained than before, disconnected, and even guilty for not doing something more fulfilling with your time.

Real self-care is about doing things that help you feel better, not just in the moment but in the long run.

Bed rotting might feel like a quick-fix solution (especially as it’s the latest TikTok trend), but it doesn’t actually fix anything.

I’d say it’s more an act of self-sabotage than self-care.

Bed rotting distracts you from doing the things that truly matter — like setting goals, staying healthy or spending quality time with your friends and family. It keeps you stuck and stops you from moving forward in your career, health and relationships.

Signs you’re bed rotting too much

We all need a duvet day once in a while.

Seriously, there’s zero judgment here. I’ve been a bed-rotter long before TikTok made it a trend. (Back in Uni, I’d lie in bed avoiding everything, especially assignments. I even remember leaning on the writing service EduBirdie once or twice to buy myself some time and catch TF up on work.)

But if your weekends have started to revolve around lying in bed, mindlessly scrolling on Instagram and avoiding the world, then it might be time to reassess how you spend your free time.

Bed rotting can easily turn into a habit that feels comforting on the outside but leaves you stuck in a cycle of low energy and being unproductive.

When it stops you from healing and starts feeling depressing, that’s your cue to switch things up.

Here are the signs you might be bed rotting too much:

• You wake up feeling just as tired as when you went to bed
• Your to-do list is growing, but you can’t seem to motivate yourself to tackle it
• You’re cancelling plans or avoiding socialising to stay in bed instead
• Your mood dips, and you feel a mix of guilt and frustration for “wasting” time
• Screen time is your main activity
• You struggle to sleep at night because you’ve spent too much time lying down during the day
• You feel isolated or disconnected from friends and family
• You notice a decline in your physical health

101 Things you can do instead of bed rotting

From reading The Mountain Is You to eating dinner with strangers, here is an extensive list of worthwhile things you can do at the weekends or after work instead of bed rotting.

I encourage you to bookmark this page so you can refer back to it whenever you need to.

Self-development activities

• Book a “Should I quit my job?” blueprint session with me
• Journal your thoughts and do the inner mindset work
• Look for new job openings if you’re feeling stuck with your current 9-to-5
• Explore your Ikigai
• Learn a new skill or language
• Start an online course on an interesting topic
• Map out your core values using this step-by-step guide
• Write a love letter to your future self
• Create a vision board of what you want to achieve in the next 12 weeks
• Map out a 90-day self-development plan for reaching your goals
• Write a bucket list of ‘hell yes’ life goals you want to achieve that aren’t “get married, have kids or buy a house”
• Start a 30-day lifestyle or fitness challenge
• Choose 2-3 of these journal prompts and figure out what you want to do with your life
• Try a new stay-at-home hobby like taking care of plants, painting or knitting
• Read a self-development book (10/10 recommend The Mountain Is You)
• Tune into a self-help podcast
• Listen to your favourite fiction book on audio
• Watch a documentary
• Build an after-work 5-9 routine to make your evenings more productive

Wellness activities

• Write a bucket list of self-care activities for the upcoming week
• Play a simple brain game like solitaire to help calm your mind and improve focus
• Detox from social media for a few hours
• Plan your next trip abroad
• Or just book a flight to somewhere tropical
• Try this 4-4-4-4 box breathing exercise to release stress
• Do a gentle yoga or stretching session
• Meditate for 10–15 minutes
• Have an invigorating cold shower
• Use the CurrentBody Skin LED Light Therapy Mask and rehydrate your skin
• Run yourself a warm bath, pour a glass of wine and play some chilled jazz as you soak
• Exfoliate and stimulate your skin with dry brushing
• Moisturise your entire body from top to bottom with coconut oil
• Build your own self-care kit full of essential tools that allow you to feel joy and comfort
• Take a 5-minute self-love break! Check in with yourself— what feels good, and what feels off? What small steps can you take to make the rest of your day 1% better?
• Write a list of affirmations and repeat them aloud
• Change your bedsheets and towels
• Declutter your wardrobe
• Fill in a wellness journal or habit tracker before you go to bed
• Practice gratitude by answering 2-3 of these journal prompts
• Put your legs up the wall and wiggle those toes

Creative activities

• Start building a personal brand online or a side hustle
• Get started with a productivity tool like Notion
• Learn how to use Canva
• Start a passion project
• Scrapbook old holiday or travel snaps
• Put together a comfort or memory box
• Do a crossword puzzle or word search
• Colour in a page from an adult colouring book
• Make your own soy candles using seasonal scents
• DIY your own body scrub or face mask using natural ingredients
• Sew any items of clothing that have holes or need a spruce up
• Learn how to knit
• Write a short story or poem
• Paint-by-numbers or go freehand
• Play around with watercolours
• Sketch
• Coordinate your bookshelf from A to Z
• Play a game of chess
• Have a board game marathon
• Tuck into a 1000-piece jigsaw puzzle

Cooking activities

• Try a new recipe from a cookbook or food blog
• Start your own food or recipe blog
• Bake
• Cook a nutritious homemade meal every night after work
• Meal prep for the upcoming week
• Make a big batch of soup or curry to freeze for later.
• Join an online cooking course or one-off lessons
• Read Glucose Revolution by Jessie Inchauspé
• Learn to bake your own homemade bread, like sourdough or focaccia
• Put together a fancy brunch for yourself or friends
• Host a picnic in your local park (or inside during winter)
• Assemble a charcuterie or snack board
• Try making your own sushi rolls
• Go seasonal fruit picking, e.g. strawberries, blackberries, olives, etc.
• Turn your picked fruits into your own jams or oils
• Make a homemade pizza with fresh veggies
• Learn to make all the different types of pasta
• Make homemade popcorn with different toppings and have a movie marathon
• Attend a Time Left event and have dinner with strangers
• Host regular weekend or evening supper clubs

Outdoor activities

• Head on a solo date
• Spend the day at the beach drinking Aperol Spritz
• Visit a museum or art gallery for the day on foot
• Rent a bicycle and go for a ride
• If it’s been raining, put on your wellies and splash in the puddles
• Go on an extra-long walk in nature
• Head to the park and feed the ducks
• Swim in the sea or another natural body of water
• Expose yourself to the sun for at least 20 minutes
• Practice a few gentle Tai Chi movements outdoors
• Do a few rounds of sun salutations outside
• Go for a scenic drive
• Attend your local farmer’s market and try the fresh produce
• Spend the day at a cosy pub and relax by the fire with a good book
• Hang out in your favourite coffee shop all day and people-watch
• Go on a barefoot walk along the beach
• Or if you don’t live by the coast, go barefoot on the grass and squeeze your toes
• Visit a botanical garden or local nature reserve
• Go on a solo picnic
• Treat yourself to a spa day

And idea 101… Read Stay & Slay

I hate to break it to you, but endless bed rotting and Netflix won’t bring back your energy, or fix a draining AF job.

You’ve probably tried “self-care days,” sleeping in, or hoping you’ll magically wake up motivated, but it hasn’t worked because real recovery takes more than just time in bed.

Imagine a version of you who actually feels refreshed after the weekend, has energy for things you enjoy, and gets out of bed for something that feels good, not just because you have to.

Stay & Slay™ is your first step toward that version of you.

It’ll show you how to gently break the bed-rotting cycle, find energy again (without toxic productivity), and start slaying on your terms.

We’re diving deep into:

• Understanding what triggers burnout
• Building a lifestyle that supports your energy, not drains it
• Ditching the beliefs keeping you stuck
• Creating habits that put you first
• Reconnecting with who you are outside of work
• Designing a life that feels ridiculously good

Final thoughts

It’s essential to remember that you don’t need to follow every single self-care trend out there.

Sure, these trends might promise to transform you into a better person, but the truth is, no influencer or wellness guru can tell you how best to live your life.

Only you know what your body truly needs.

Only you know what serves you best.

And it’s up to you to figure out what habits and routines are healthiest for you.

So, if you’re currently inspired by the current bed rotting trend, please be mindful of the negative impact it might have on your self-development and overall well-being.

Do your own research first, and always test it out before fully committing to it. Don’t just do what others are doing because it seems most popular.

The key is to always do what works best for you, your needs and your health.

You’ve got this.

Thalia xx