What works very well for me is that I really <i>want</i> to go to my sports training in the evening. To be able to make the training, I have to get up at 0600, start work at 0700, finish at 1530 and drive back home. I can then relax a bit, eat at 1800 and start training at 2000. Any deviation from this schedule means there is a large chance I will hit heavy traffic and can't eat sufficiently long before the training. To prevent myself from feeling like a wreck when getting up at 0600, I'll have to got to bed at 2200. I have trainings on mondays, wednesdays and fridays, which also enforces the schedule.<p>Short version: have specific activities at specific times that you will miss (in two senses) if you fail to keep your schedule.