Circadian trainer

Train a 5 a.m.
wake.

Not with willpower. With a fixed wake, morning light, and a 15-minute shift that your clock can actually follow.

Sign in to start

Google or X. Your logs stay on your account.

  1. 01

    Sleep duration first

    Set a 5 a.m. wake only after you lock 7–9 hours. Bedtime is calculated for you.

  2. 02

    15-minute ladder

    Move wake and bedtime together. Hold each phase until 80% of mornings land on target.

  3. 03

    RISE + DIM

    No snooze, light, movement, cold water. Evening dim, caffeine cutoff, last meal 3 hours out.

  4. 04

    90-day training

    Streak, weekend drift, alertness, and a heatmap. Consistency beats a heroic 5 a.m. once.