I agree with the establishing the habit. And I think all of the steps are important - exercise, caffeine, screen time. And alarm clocks! I personally found g

I agree with the establishing the habit. And I think all of the steps are important - exercise, caffeine, screen time. And alarm clocks! I personally found giving up the alarm clock was the biggest thing. (Also it giving it up gave me the feeling that my quality of life improved. For the curious I wake up at 6am, when it's plenty dark, but the habit alone is enough to get me up on time.) After the switch I found (for me) caffeine wasn't much of a problem, I can drink an after dinner espresso. And it wasn't so much the screens - with flux installed, and all the lights in the house off, I can code till about ½ an hour before bedtime. So although the transition can be rough - you are not necessarily giving everything up permanently, just doing so to make the habit. And once the habit has stuck, you can try adding things back in.