I used to be the undisputed champion of the snooze button. Five alarms, multiple “just five more minutes,” and still dragging myself out of bed feeling like I’d been hit by a truck. Sound familiar? My mornings were a blur of rushing, stress, and that constant sense of playing catch-up before the day had even properly begun. I knew something had to change, but I didn’t know how to become an early riser without feeling miserable.

When I finally decided to transform my relationship with mornings, it wasn’t just about waking up earlier—it was about reclaiming control of my day from the very first moment. The journey to becoming an early riser hasn’t always been smooth (there were definitely some 5 AM tears involved), but the payoff has been nothing short of life-changing.

Let me walk you through the five habits that finally helped me crack the early morning code and how they might just transform your life too.

Creating a Sacred Morning Bubble

My biggest morning mistake was reaching for my phone the second my eyes opened. That innocent habit was sabotaging my entire day before it even began. Emails, news alerts, social media, I was flooding my brain with information overload during its most impressionable state.

Now, I protect the first hour of my day like it’s made of gold. My phone stays in another room, and instead, I’ve created a gentle ritual that eases me into wakefulness. I light a lavender candle, spend five minutes stretching my sleep-stiff muscles, sip warm lemon water while looking out my kitchen window, and write down three specific things I’m grateful for in a dedicated journal.

The difference is remarkable. Instead of starting my day in reaction mode, I begin with intention and calm. My mind feels clearer, and I’m actually present for those first precious moments instead of lost in digital noise.

“Your brain is highly suggestible in the first 30 minutes after waking,” explains the behavioural psychologist I consulted about my morning struggles. “Whatever you feed it during this time, whether stress or serenity, sets the tone for your entire day.”

If you’re not naturally a “routine person” (I certainly wasn’t!), start with just one meaningful morning habit. For me, it began with simply making my bed every morning—a small accomplishment that created momentum for everything that followed.

Syncing With Your Body’s Natural Rhythm

The real turning point in my journey to becoming an early riser wasn’t about forcing myself to wake up at some ungodly hour—it was about creating consistency. I used to set punishing alarms for 5 AM on Mondays, then let myself sleep in until 9 AM on weekends. No wonder Mondays felt brutal. It turns out, our bodies thrive on rhythm, not randomness. Once I committed to waking up at 6:30 AM every single day (yes, even on Saturdays), my body began to adapt. Within a couple of weeks, I was waking up naturally just before my alarm, feeling more refreshed than ever. One change that really helped was swapping harsh alarm tones for a sunrise alarm clock that gently brightens the room to mimic natural light. It eased me into the day rather than jolting me awake. If you’re just starting out, the key is to pick a realistic wake-up time that fits your lifestyle—not 4 AM if you currently wake at 8—and stick with it for at least two weeks. Adjust your bedtime to support it, and keep track of how your energy shifts. It’s not about chasing a specific hour on the clock—it’s about teaching your body what to expect, and showing up for yourself with consistency.

Fuelling Your Body for Morning Success

For the longest time, I thought a mug of black coffee counted as breakfast. On more ambitious days, I might have grabbed a granola bar on my way out the door, but real nutrition? That wasn’t even part of my morning vocabulary. It’s no surprise I was crashing by mid-morning, barely able to focus by 10 AM. Once I started paying attention to what I ate after waking up, everything changed. I realised that a protein-rich breakfast wasn’t just about staying full—it dramatically improved my energy, mood, and focus throughout the day. I experimented with different options and found a few favourites: Greek yoghurt with berries, honey, and a sprinkle of nuts; overnight oats with almond butter and cinnamon (prepped the night before); and a green smoothie packed with spinach, banana, protein powder, and almond milk. The real game-changer, though, was getting ahead of myself—just 10 minutes of prep the night before meant I actually followed through in the morning. When I spoke with dietitian Rachel Lacey about my constant crashes, she confirmed what I’d already started to notice: aiming for 20–30 grams of protein at breakfast helps stabilise blood sugar and sustain energy much better than a carb-heavy meal. Eating within an hour of waking has become a ritual that not only fuels my body but gives me something to genuinely look forward to as soon as the alarm rings.

Prioritising Sleep Quality (Not Just Quantity)

One of the hardest truths I had to face in my early riser journey was this: you can’t expect to wake up energized if you’re going to bed exhausted and overstimulated. My late-night Netflix binges were directly sabotaging the peaceful mornings I was trying to create. So, I completely rethought my approach to bedtime. Instead of viewing it as the dull end to my day, I reframed it as the beginning of tomorrow’s success. That mindset shift made all the difference. These days, my evening routine is just as intentional as my morning one. By 9:30 PM, I dim the lights in my apartment to gently signal to my body that it’s time to unwind. My phone goes on “do not disturb” and stays out of the bedroom. I follow up with a warm shower, a mug of chamomile tea, and a few pages of calming fiction—nothing too intense or work-related. I also created a sleep sanctuary that supports deep rest: the room is cool (between 65–68°F), blackout curtains keep streetlight glare at bay, a white noise machine softens city sounds, and I’ve invested in breathable, comfortable bedding. With these small but meaningful changes, my sleep quality improved dramatically—and waking up early began to feel natural instead of like a punishment.

Embracing Gentle Morning Movement

I always thought morning exercisers were a different species, definitely not something I could become. My previous attempts at 6 AM boot camps left me discouraged and sore.

The breakthrough came when I stopped trying to do intense workouts and instead focused on gentle movement that actually felt good. I started with just five minutes of simple stretches while still in my pyjamas, focusing on how the movement made me feel rather than calories burned.

Gradually, those five minutes expanded. Now I enjoy a 20-minute yoga flow or a peaceful walk around my neighbourhood as the sun rises. This gentle movement wakes up my body naturally, floods my brain with mood-boosting endorphins, and gives me a sense of accomplishment before most people have even had their first cup of coffee.

What works for me might not work for you, and that’s okay. The key is finding movement that feels like a gift to yourself, not a punishment. Maybe it’s dancing in your kitchen, gentle stretching, or a bike ride. The form doesn’t matter as much as the consistency.

Your Early Riser Journey Starts Tonight

Becoming an early riser gave me something I never anticipated: a deep sense of ownership over my time. Those quiet, undisturbed morning hours have become sacred—a space to think, create, and set intentions before the world makes its demands. But getting here wasn’t an overnight transformation. It was the result of small, consistent changes—setting a regular wake-up time, creating a soothing bedtime routine, and designing mornings I actually looked forward to. If you’re struggling with early starts, don’t try to overhaul everything at once. Pick just one habit to focus on, whether it’s a phone-free first 30 minutes or prepping a simple, nourishing breakfast. Once that becomes second nature, add the next. The goal isn’t to punish yourself with 5 AM alarms—it’s to build mornings that energize and empower you. There’s a special kind of magic in those early hours: a sense of calm, clarity, and potential that’s hard to find at any other time of day. And if someone like me—once hopelessly addicted to the snooze button—can fall in love with the sunrise, I promise, you can too. Your best mornings are closer than you think.