An Unconventional and Compassionate Guide to Becoming an Early Bird

Waking up early isn’t exactly a new concept. We’ve all heard that early risers are more productive, healthier, and seemingly have their lives together. But what if you're a night owl, wired to stay up late and sleep in? I, too, believed I was destined to be a night owl forever—until something changed. It wasn’t a new app or a "miracle" morning routine that transformed me. Instead, it was a deeper, more compassionate process of rethinking why and how I wanted to wake up early.

It all started when I stumbled upon a Haruki Murakami interview. He described his writing process, where he wakes up at 4 a.m., works for hours, and then spends the rest of his day running, reading, and reflecting. Murakami’s routine mesmerized me, not just because of the discipline, but the way he spoke about repetition as a form of “mesmerism.” I realized that my struggle to wake up early wasn’t about forcing myself into a new routine, but rather about easing into a rhythm aligned with my purpose and well-being. So, here’s my unconventional, and yes, compassionate guide to becoming an early bird. If you’ve ever struggled to wake up early, this guide is for you.

Why Waking Up Early Can Be Beneficial

Waking up early comes with its share of rewards; once you experience them, they can be game-changers for viewing your time. For starters, those first few hours in the morning offer a rare pocket of silence, free from distractions. It’s just you and whatever you choose to focus on. Whether journaling, exercising, or starting a project, you get a head start before the world wakes up.

Beyond the solitude, early mornings tap into the science of productivity. Research suggests that your brain's prefrontal cortex—responsible for decision-making and creativity—is most active in the early hours after waking up. It’s no wonder many authors, including Murakami, do their best writing in the morning. While the benefits are plenty, they’re only worthwhile if you’ve got a good reason to be up that early.

Step 1: Clarify Your Purpose for Waking Up Early

It’s not enough to simply want to wake up early; you need to have a compelling reason. Without a purpose, any change in routine becomes a chore. For me, it wasn’t just about being productive. I was entering the final semester of university, facing the daunting world of full-time work. I wanted to cultivate habits that would set me up for a fulfilling career beyond the typical 9–5 grind. My mornings became the perfect time for working on projects that aligned with my dreams of a creative career.

If you’re struggling to find your "why," try the "5 Whys" technique. It involves starting with a problem statement (e.g., "I want to wake up at 5 a.m.") and then asking "why" until you reach a deeper understanding. The root cause of your desire may surprise you and provide the motivation needed to stick with it.

Step 2: Understand What You Gain and What You Lose

Let’s be real—becoming an early riser isn’t all about gaining more time. It also involves making sacrifices. You might lose the luxury of late-night socializing or binge-watching Netflix until 2 a.m. But by recognizing what you’ll lose upfront, you can mentally prepare for it and accept it as part of the process.

On the plus side, waking up early gives you undisturbed time to focus on personal projects, hobbies, or self-care. You might feel more creative and energized, especially if you’re not rushing out the door. However, to make this transition sustainable, it’s crucial to weigh the pros and cons and decide if the benefits of early rising outweigh the sacrifices.

Step 3: Focus on Sleep, Not Waking Up

The secret to becoming an early bird lies not in how you wake up, but in how you go to bed. The key here is sleep quality. Too often, people try to force themselves out of bed without considering if they’re getting enough rest. The recommended 8 hours of sleep should be non-negotiable. When I finally embraced this, everything clicked. I stopped trying to cheat my sleep cycle, and as a result, I found it easier to wake up naturally.

Establishing a consistent bedtime is just as important as setting your morning alarm. If you’re aiming for a 5 a.m. wake-up, count backward and set your bedtime accordingly. It might seem rigid at first, but this structure gives your body the rest it needs to function properly.

Step 4: Give Yourself Time to Adjust

It’s important to give your body and mind time to adjust to this new rhythm. Don’t expect to jump from waking up at 9 a.m. to 5 a.m. overnight. Start by going to bed 15-30 minutes earlier each night until you gradually shift your sleep schedule.

When I first began this process, I didn’t set an alarm right away. Instead, I focused on sleeping enough and letting my body wake up naturally. Over time, I found myself waking up earlier without even trying, and it felt less like a struggle.

Step 5: Don’t Try to Change Everything at Once

There’s a temptation to overhaul your entire routine when you decide to wake up early. Suddenly, you want to change your diet, start exercising, and work on a side hustle—all before breakfast. But if you try to change too much at once, you’re setting yourself up for burnout.

Focus on one goal: waking up early. Let the other habits develop over time. You’ll find that once you’ve mastered waking up early, the momentum will naturally carry into other areas of your life.

Step 6: Create a Morning Routine You Enjoy

A morning routine can be the difference between dragging yourself out of bed and eagerly embracing the day. My routine consists of journaling, specifically morning pages, where I write three longhand pages without overthinking. This practice, inspired by Julia Cameron's The Artist's Way, clears my mind and helps me start the day feeling productive and creative.

Whether it’s yoga, meditation, or simply enjoying a cup of tea in silence, find a morning ritual that suits you. It should be something that you look forward to, as this will help you get out of bed on those groggy mornings.

Step 7: Choose the Right Alarm System

If you rely on alarms, make sure you find one that works for you. I use a light alarm that mimics the sunrise, gradually brightening the room before the sound alarm goes off. This makes waking up much gentler, especially in the darker winter months.

For others, a smart alarm that requires you to physically get out of bed might be the key. Experiment with different systems to find what suits your wake-up style.

Step 8: Sleep Without Your Phone

One of the most important changes I made was banishing my phone from my bedroom. I used to spend hours scrolling through social media or watching YouTube videos in bed, making it impossible to fall asleep on time. The constant stimulation kept my mind buzzing when I should have been winding down.

Moving my phone to another room forced me to be more mindful of my pre-sleep routine. I began falling asleep faster and waking up without the urge to reach for my phone. If you’re serious about waking up early, create a "phone-free" zone in your bedroom.

Step 9: Give Yourself One Day Off Per Week

The truth is, being an early bird doesn’t mean you have to stick to a strict routine every single day. Life happens. There will be social events, late nights, and days when you just need a break.

To maintain balance, I give myself one day a week—usually Fridays—where I allow myself to sleep in or stay up later than usual. This "off" day gives me flexibility without derailing my overall progress. Think of it as disciplined chaos rather than complete chaos.

Step 10: Use Melatonin as Insurance (Optional)

Melatonin supplements can be a helpful tool for regulating your sleep cycle, especially if you’re having trouble falling asleep early. I use melatonin occasionally, particularly on nights when I’ve stayed up too late or had caffeine in the afternoon.

However, use it sparingly. Melatonin is not a crutch but rather an insurance policy to help reset your sleep schedule when needed. Be mindful of dosage—less is more when it comes to this sleep hormone.

Step 11: Learn to Love the Solitude

One of the unexpected joys of waking up early is the solitude. In a world where we're constantly bombarded by notifications, emails, and social obligations, those early hours become a sanctuary of quiet. It’s a time to reconnect with yourself, reflect, and even find creativity in the stillness.

For me, these mornings have become a sacred time for self-reflection and journaling. Once you learn to appreciate the quiet, you’ll find it easier to embrace the early mornings.

Step 12: Managing Social and Work-Life Balance

Balancing an early-bird routine with a social life can be tricky. You might have to say no to late-night plans more often than you’d like, but it doesn’t mean your social life has to disappear. I’ve learned to prioritize certain events and set boundaries around my sleep schedule.

During the week, I keep dinners with friends brief and make sure they end early enough for me to maintain my routine. On weekends, I’m a bit more flexible, allowing myself one night to indulge in late-night socializing.

Conclusion

Becoming an early bird isn’t about forcefully dragging yourself out of bed or pushing your body to the limits of exhaustion. It’s about finding balance, embracing change with compassion, and being patient with yourself as you transition into a new routine. By focusing on sleep quality, clarifying your purpose, and taking small, manageable steps, anyone can become an early riser—even if you’ve spent your whole life as a night owl.

Remember, this process is a marathon, not a sprint. So take your time, be kind to yourself, and enjoy the newfound peace and productivity that come with being an early bird.