I find rules helpful. When I had a rigid schedule I had an alarm clock rule: "When the alarm clock rings you get out of bed. No snooze. You can sit on a chair,

I find rules helpful. When I had a rigid schedule I had an alarm clock rule: "When the alarm clock rings you get out of bed. No snooze. You can sit on a chair, but you can't be on the bed." Sometimes I would sit on a chair and fall asleep and then end up on the floor. Generally, once I was out of the bed the day would just start.