Great article to break out of that cycle.
I have been working hard to improve my upside-down life for a while now, and somehow I got into the habit of waking up at 8am, faffing about until 9am on the dot, then turning on my PC and doing deep work. Phone in focus mode, no one at home, no one really visits before the afternoon. Body is rested, stimulants are kicking in, and there a whole day of possibilities ahead.
Now, even on weekends and days off, I feel dirty if I don't do productive or creative work between 9-1pm. It's become a habit like brushing my teeth. That said, my afternoons are still all about procrastination, and fixing that is a bigger challenge...
Something even better: Teach kids by example how to acquire habits.
It is the best skill you can teach a child, as she will use it the rest of her life. And kids learn much faster and with way less effort than adults.