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 game-changer in my early riser journey wasn’t setting my alarm earlier. It was setting it consistently. I used to punish myself with brutal 5 AM wakeups on Mondays, only to sleep until 9 AM on weekends, wondering why Mondays felt so impossible.

Your body craves consistency. Something magical happened when I finally committed to waking up at 6:30 AM every day (yes, even Saturdays). Within about two weeks, I started waking up naturally just before my alarm. My body had synchronised with the rhythm I was setting.

I also switched from jarring alarm sounds to the gentle rise of a sunrise alarm clock that gradually fills my room with light. This works with my body’s natural waking mechanisms instead of against them, making the transition from sleep to wakefulness much less traumatic.

The Consistency Challenge:

• Pick a reasonable wake-up time (don’t set yourself up for failure with 4 AM if you’re currently waking at 8 AM)
• Commit to this time for 14 days straight, including weekends
• Adjust your bedtime accordingly to ensure adequate sleep
• Track your energy levels and natural wake-up times throughout

Fuelling Your Body for Morning Success

I used to consider black coffee a complete breakfast. Sometimes I’d grab a granola bar on my way out the door, but proper nutrition wasn’t part of my morning equation. No wonder I was crashing by 10 AM!

Now I understand that what I eat in the morning directly impacts my energy, focus, and even my mood throughout the day. I’ve experimented with different breakfast options and found that protein-rich meals give me sustained energy without the mid-morning slump.

My go-to breakfasts now include:

• Greek yoghurt with berries, a drizzle of honey, and a sprinkle of nuts
• Overnight oats with almond butter and cinnamon (prepped the night before)
• A green smoothie with spinach, banana, protein powder, and almond milk

The game-changer was prep work. Taking 10 minutes the night before to prepare breakfast means I actually eat it, even on busy mornings.

When I consulted dietitian Rachel Lacey about my energy crashes, she advised, “Aim for 20-30 grams of protein at breakfast. “Protein stabilises blood sugar and keeps you energised longer than a carb-heavy breakfast ever could.

I’ve noticed that eating within an hour of waking fuels my body and helps cement my early riser habit. It gives me something pleasant to look forward to when that alarm goes off.

Prioritising Sleep Quality (Not Just Quantity)

Here’s the uncomfortable truth I had to face: You simply cannot become a successful early riser if you’re chronically sleep-deprived. My late-night Netflix indulgences were directly sabotaging my morning goals.

I had to reimagine my relationship with bedtime completely. Instead of seeing it as the boring end to my day, I reframed it as the essential preparation for a successful tomorrow. This mental shift changed everything.

Now I treat my bedtime routine with the same intention as my morning one. At 9:30 PM, I dim all the lights in my apartment, signalling to my body that it’s time to wind down. My phone goes into “do not disturb” mode and stays in the living room. I take a warm shower, make a cup of chamomile tea, and read something calming (usually fiction-nothing work-related or too stimulating).

My Sleep Sanctuary Checklist:

• Room temperature between 65-68°F (I was keeping my room too warm!)
• Blackout curtains to block streetlights
• A white noise machine to mask neighbourhood sounds
• No electronics in the bedroom
• Comfortable, breathable bedding

The quality of my sleep improved dramatically with these changes, making early mornings feel natural rather than torturous.

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 has given me something I never expected: a sense of ownership over my life. Those quiet morning hours have become my time to think, create, and set intentions before the demands of the world come rushing in.

But this transformation didn’t happen overnight. It was built through small, consistent choices- setting my alarm for the same time, preparing for restful sleep, creating morning rituals worth waking up for.

If you’re struggling with mornings, start with just one habit from this list. Master it before adding another. Remember that becoming an early riser isn’t about torturing yourself with early wakeups; it’s about creating mornings that you genuinely look forward to.

There’s a special kind of magic in those early hours- a sense of possibility and peace that’s hard to find at any other time of day. And trust me, anyone can find joy in the sunrise if this former night owl can.

Your Early Riser Checklist:

• Design a phone-free first 30 minutes
• Set one consistent wake-up time (even weekends!)
• Prepare a protein-rich breakfast the night before
• Create a calming bedtime ritual
• Find a morning movement that feels good

Your best mornings- and your most energised self are closer than you think.