How I Became a Morning Person
Okay, that’s a lie—I’m not a morning person yet...
Historically, I’ve found it difficult to get up in the morning, often resorting to some form of fake sleep until the very last minute. However, over the past month, in my effort to improve my mind and body, I’ve unintentionally started waking up hours earlier than ever—and, more importantly, with greater consistency.
Supplements
You’ve probably heard Andrew Huberman talk about the adenosine system, how caffeine in the morning can negatively affect the first 90 minutes of your day, and how you should substitute electrolytes instead. Honestly, I didn’t pay much attention to that, but I did notice how dehydrated I felt in the morning and how taking electrolytes improved my mental state. I wake up faster and avoid a late-morning crash—even when I still have a coffee shortly after.
At some point in the late morning or early afternoon, I drink AG1, the dominant green powder of every podcast ad. While anyone into green powders or probiotics could probably find cheaper and more effective alternatives, I can’t be bothered to dive deeply into that world. I just want something that provides a bit of everything in one daily serving, and AG1 works for me. Plus, I’m highly susceptible to podcast advertising (I also use LMNT for my electrolytes).
The last change I made was in how I consume stimulants. I’m not a big coffee drinker—I’ll typically have one cup in the morning and no more. However, on workdays around 2 or 3 p.m., I often hit a wall. In the past, I’d occasionally turn to an energy drink to combat this. Nowadays, I use Neutronic, a “productivity drink” from Chris Williamson’s podcast (notice a trend here?). It’s still a caffeine-heavy energy drink, but it includes nootropics. I’ve found it helps me push through that afternoon slump and get into a flow state to finish the day. Even though it has more caffeine than some energy drinks, I don’t feel it negatively affects my sleep. I’m also able to relax afterward.
Activity
This one’s pretty obvious: if you’re a couch potato, your body won’t burn enough calories to help you fall asleep at a reasonable time. And if you don’t sleep on time, you won’t wake up early.
While I’m not inactive, I do have couch potato tendencies—especially after dinner. Sitting down after eating and staying sedentary until bedtime is a terrible habit. I’ve committed to two methods of increasing my activity, particularly during that time.
The first is step count. It’s well known that 10,000 steps is an arbitrary number, invented to market pedometers. Still, 10,000 steps are better than zero—science. I set a goal of 12,000 steps a day, which is a psychological trick: if I only hit 10,000, I still feel like I’ve accomplished something impressive. This trick works because I rarely hit even 6,000 steps before dinner (especially on workdays). Naturally, this pushes me to get up after dinner to work toward my goal. A digestive walk powered by self-gratification helps burn calories and allows my body to relax after a big meal—the perfect prep for deep sleep.
Dopamine
Dopamine fixes aren’t inherently bad—they can come from exercise, creative thinking, or even food. But the easier they are to obtain, the harder they are to resist. Yes, I’m talking about phones, Instagram, X—dopamine fixes of the worst kind. I indulged in them all, both upon waking up and right before bed.
I needed an alternative—something enjoyable that wouldn’t disrupt my circadian rhythm. I turned to books. I’m not a big reader; I have a limited attention span, and most books struggle to capture it. Storytelling often takes too long. So, I started reading non-fiction—books about finance, evolution, and self-help. I know, it sounds even more boring. But I needed something engaging without being addictive, or I’d just be trading one addiction for another. This setup allows me to learn new things while keeping my phone away during critical times of the day.
Thought Capture
Have you ever lain in bed, unable to sleep because your mind is racing with ideas or dreaded conversations? I used to experience this all the time—random thoughts, some important, some nonsensical, but all persistent. I couldn’t relax until I either lied to myself that I’d remember them tomorrow or got so tired I’d eventually pass out (often too late to wake up early).
Now, I use two methods to combat this, both involving writing my thoughts down.
The first is a to-do list. I use a small notebook to jot down daily tasks. These don’t have to be completed the same day; the key is simply capturing them. If a task gets pushed to the next day, that’s okay (unless it’s urgent). At least it’s documented.
The second is my journal, which isn’t traditional journaling. It’s a space for writing anything and everything—ideas, thoughts, future to-dos, goals. Not everything I write is worth revisiting (a lot of my thoughts are trash), but the act of transferring them to paper clears my mind and reduces anxiety. Sleep becomes easier, and waking up becomes less daunting.
What’s Next?
As I said, I’m still not a morning person, and I may never be. I hate mornings—I’m at my best at night. But prioritizing my mental and physical health remains my top concern. If I keep focusing on that, I can continue enjoying the benefits of better sleep and earlier mornings.