1. Move to an early wake-up time slowly and steadily

Once you have identified a time as your daily wake-up goal, consider it relative to when you currently rise and move toward the new time slowly. Say you want to get out of bed at 6:30 a.m., but you normally haul yourself off the mattress at 8:15 a.m. Tomorrow, set the alarm for 8 a.m.. The next day, set it for 7:45 a.m.. And so on.

2. Once you’re awake, get up

Snoozing can be a great pleasure, but it’s a bad habit. Once you are awake, force yourself to get up and out of your bed as quickly as you can, even if you’re still groggy. You do yourself a great disservice lingering under the covers, no matter how warm and cozy it feels: You will likely end up feeling sluggish all morning, and you can undo the progress you have made in establishing an earlier rising time by throwing off your body clock.

3. Be consistent, even on weekends

Unless you went out hard on Friday, wake-up time should be the same on Saturday as it is during the week. So too on Sunday. Once your body learns to get up early, you won’t even want to stay in bed longer. And think of all that free time.

4. Create a healthy sleep environment

You can’t wake early and refreshed if you didn’t sleep well. Make sure your room is dark, cool, and either quiet or with noise moderated by a sound machine.

5. Create a healthy wake-up routine

If you can let the sunshine into your room in the morning, do it. If not, consider getting a light that simulates the sun’s glow. And have the coffee ready to go, your toothbrush and toothpaste, face wash, and other hygiene products easy to access, and, if possible, your clothes already picked and laid out. The less effort you have to put into such necessary steps, the more benefit you gain from your time.

6. Do something you enjoy early

If you’re waking earlier up just to get to work earlier, unless you absolutely love your job, you’re doing it wrong. Set aside early morning time to do something you enjoy, from reading to a puzzle to a bike ride, and you will start to enjoy getting up early.

7. Limit booze, screen time, and food at night

Your nighttime habits play a direct role in your morning wake-ups. Go easy on alcohol, don’t eat within the hour before bed, and try not to look at a screen in that time, either. (Or wear glasses that block blue light if you must. Truth be told, I rarely stick to this one, but you and I both should.)

Also, try to go to bed at about the same time each night. You can’t expect a pleasant scheduled early wake-up if your bed time changes erratically.