How to Start Waking Up Early (Without Fighting Your Natural Rhythm)
- GrumpyJogger
- 7 days ago
- 4 min read
If I had a penny for every time a client asked me how to start waking up early, how to maximise their morning routine, or how to stop hitting the snooze button multiple times…
And if I had a penny for every time I asked myself the same questions, or tried to change my own morning routine with little to no result…
After years of trying to force myself into routines that didn’t match my natural rhythm, I realised something important: I don’t actually want to wake up before sunrise.
So before we jump into tips, tricks, and attempts to turn you into an early bird, let’s start with a more important question.
Do You Really Need to Wake Up Early?
In one of my recent posts, I talked about building habits that match your identity. This idea is especially relevant here, and here is why.
If you’re not a morning person, and your evenings are already busy with work, chores, or social life, trying to join the 5 AM club might be nothing but counterproductive. This is where many people get stuck: they try to build habits for an identity they admire, not one they actually live.
We often hear about high-performing entrepreneurs, executives, celebrities or athletes waking up at ridiculous hours, and we think to ourselves, “Why can’t I wake up at 3 AM? Why can’t I train at 4 AM? Why can’t I have half my work done by noon?”
But do you really want that?
Does it fit your lifestyle, energy levels, and responsibilities?
Does it align with the person you actually are?
Or is it simply pressure from hustle culture, where waking up “late” is treated as a personal failure?
Before implementing new habits or changing existing ones, ask yourself: “Is this really the person I want to become?”
Because new habits only work long-term when they align with who you are — not with the “I think I should…” version of yourself.
Chronotypes: What They Are and How You Can Use Them to Your Advantage
Although we all have similar circadian rhythms, some of us tend to gravitate more towards morning hours than others. And – in my opinion – there is nothing wrong with that as long as you’re getting things done and feeling good.
This is where the concept of chronotypes can be helpful. This popular four-category, animal-based system (Lion, Bear, Wolf, Dolphin) was developed by clinical psychologist Dr Michael Breus, and it describes when your body naturally feels most alert or sleepy.
Chronotypes, however, aren’t meant to be an excuse — they’re a tool for awareness. They can help you understand why certain routines feel effortless while others feel like constant resistance. For example, as a Dolphin chronotype, I need a slower start to the day. Early mornings sometimes work for me, but my energy levels fluctuate, and I often experience a surge of creativity later in the afternoon.
Understanding this helps you decide whether waking up at 5 AM is truly supportive — or just another habit you’ll abandon after a few weeks.
Why Your Evening Routine Matters More Than You Think
Now let’s assume that you do, indeed, want to start waking up early.
Setting your alarm at 5 AM and forcing yourself out of bed until you get used to it is definitely not the way to go. To develop a productive early-morning routine, start with an effective and regular evening routine.
Every person I know who wakes up very early also ends their day early. Think 6 PM dinner, 9 PM bedtime, 5 AM alarm.
To be productive, your body needs recovery. To recover well, it needs sleep. You can’t go to bed at 1 AM and expect to rise and shine after just 4 hours of mediocre rest.
So, the first step in changing your mornings is changing your evenings. Slowly. One step at a time. Shift dinner earlier, reduce screen time, and gradually move your bedtime until you reach a realistic target hour.
How to Create an Evening Routine That Works
I teach this in much more detail in my self-paced HABIT program, but here are a few simple changes you can start implementing right away:
Limit Stimulants Before Bed
Avoid caffeine 6–8 hours before sleep so it doesn’t interfere with your rest.
Nap Smart
If you need a nap, keep it short (20–30 minutes) and avoid napping too late in the day.
Incorporate Relaxation & Mobility
Dedicate 10 minutes daily to gentle mobility work or relaxation exercises to help release tension.
Create a Pre-Bed Ritual
Schedule a relaxing bedtime routine to signal to your body that it’s time to wind down. This could be reading, stretching, or deep breathing. (see next page)
Time Your Last Meal Wisely
Have your final meal at least 2–3 hours before bed to support digestion and better sleep.
Optimise Your Sleep Environment
Keep your room cool, dark, and quiet. Use blackout curtains, white noise machines, or earplugs if needed.
Use Your Bed for Sleep Only
Avoid working, watching TV, or scrolling on your phone in bed. Let your brain associate your bed with rest, not activity.
Track & Adjust
If you’re struggling with sleep, monitor your habits and make small adjustments to see what works best for you.
The key to making this work long-term?
Make it easy, doable, and focus on one change at a time.
Final Thought
Waking up early may be easier than you think — if it truly fits your identity and lifestyle.
If waking up earlier improves your energy and focus, build the habits that make it sustainable. If it doesn’t, give yourself permission to stop forcing it and design a routine that works with your natural rhythm instead.
Once you decide that it aligns with who you are — and you create a supportive environment — implementing small habits that lead to meaningful change becomes much easier. And the satisfaction of enjoying your mornings will keep you going long-term.
That’s how habits last: not through discipline alone, but through alignment.
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