How to wake up earlier (and not feel terrible)

Waking up earlier is really about going to bed earlier. Jumping from 10am to 6am overnight almost never works. Moving your schedule 15 minutes at a time does.

Start this week

Your first 3 steps

1
Set your alarm 15 minutes earlier than usual for tomorrow
5 min · Done when: Your alarm is set 15 minutes earlier
Small shifts are easy for your body to adjust to. You'll repeat this every few days.
2
Set a "wind down" reminder 45 minutes before your target bedtime
5 min · Done when: A nightly reminder is set
You can't wake up earlier if you fall asleep at the same late time.
3
Put your phone charger across the room from your bed
5 min · Done when: Your charger is out of reach of the bed
Getting up to turn off the alarm stops the snooze habit, and it keeps you off your phone in bed.

Pursivon reminds you each morning and builds the rest of your plan.

Your first 4 weeks

Week 1
Wake up 15 minutes earlier and go to bed 15 minutes earlier.
Week 2
Move both 15 minutes earlier again. Get daylight within an hour of waking.
Week 3
Keep moving 15 minutes every few days until you reach your target.
Week 4
Keep the same wake-up time on weekends, or within an hour of it.

Mistakes that stop most people

Sleeping in on weekends, which resets your body clock every Monday.
Scrolling in bed. The light and the content keep you awake.
Caffeine late in the afternoon.

Common questions

How long does it take to become a morning person?

Shifting by 15 minutes every few days, most people can move their schedule an hour or two within a few weeks.

How much sleep do I need?

Most adults do best with at least 7 hours a night. Waking up earlier only works if you go to bed earlier too.

What if I can't fall asleep earlier?

Get morning daylight, cut caffeine after lunch, and keep the room dark and cool. If sleep problems continue, talk to a doctor.

More guides

See all guides →