My 28-hours circadian cycle jacks me up. I am dragging ass in the morning. I will get up at 5:30 with the Sun and not do anything beside doom scroll for hours. I might get up to brush my teeth around 9:00, maybe start living the day around 11:00. This is with meds. I’m trying to start a morning routine that gets me going. The basic tasks are:
- Have something planned to look forward to
- Wake up same time everyday with curtains open for light
- Make the bed
- Brush teeth
- Morning check in with a friend
- Positive/enjoyable morning activities
It is at #6 where I could use some help because everything besides laying down in quiet with headphones on and looking at pointless superficial stuff on the internet seems like it is too much effort. Food is repulsive in the morning, so no breakfast. I also need to be near a restroom for the first few hours in the mornings. Any recommendations?
If you live in a place that is often overcast, or has inclement weather that prevents a 30 minute morning walk… perhaps even regardless of that:
HappyLamp in the morning.
Its a fancier kind of bulb that comes much closer to the full spectrum of the light from the sun.
When I was going through a Seasonal Affective Depression … arc? era? episode? … that was prescribed to me to help both the depression, and the circadian rhythm disregulation… both of those often reinforce each other.
Basically you just leave it on in whatever room you’re in, in the morning, for 30 to 45 minutes.
But yeah, setting and sticking to a schedule involving activities in the morning is also very good!