First, get out of bed immediately, even if you have to force yourself for the first few weeks. Lingering or hitting snooze make the rest of the morning worse.

Second, find a routine that becomes so rote you don’t have to think about it. Maybe it’s pop in the shower, maybe it’s put on a kettle, maybe it’s taking a poo and doing the Wordle. Whatever it is, do it daily, immediately after waking. If you can pepper in weekly moments too (Monday you take out the trash, Tuesday you water the plants or whatever) those can help you place yourself in the day as you’re getting into it.

After a few weeks, you won’t notice the drag of getting up and maybe even start to cherish the tiny repetitive moments in the quiet morning.