controlled bed rotting

Set a screen time limit because, again, most of the time we're bed rotting, we're on screens. You're probably not just going to lay in bed all day with literally no stimulation because that would absolutely drive you nuts. And so a good way to limit the amount of time you'll be in bed is to limit the amount of time you'll be on your screen. If that's your phone, put a screen time limit on it. If it's your TV, put your sleep timer on just as a prompt to remind you 'hey, this is the amount of time you said you were going to do this, you gave it to yourself, you made a request and you granted the request - now it's time to go do something else.' We've hit that plateau, we've gotten everything we're going to get from this, and now we need to try other coping strategies to reach our next level of stress reduction.
Take breaks - I think a good ratio would be 90 to 30. In other words, let yourself do nothing for 90 minutes and at the end of 90 minutes, make yourself get up and go do something for 30 minutes. So you got this total 2-hour block and it's 75/25 bed rotting versus doing something. And at the end of that 2-hour block, reassess - if you feel pretty good at that point, maybe you got what you need from bed rotting and maybe now you're ready to go do your life again. If you still feel very distressed, very burnt out, very at the end of your rope, give yourself another 2-hour block.

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