There’s a magic to the early morning hours—the world is still and the day hasn’t unfolded. It can transform your life through a habit that’s deceptively simple: waking up at 5 AM, reclaiming time and setting the stage for a day of purpose, clarity, and energy.
Its also an awesome way to have EVERYONE doubting your sanity – seriously, they think you are a loon. Fair enough. But it’s pretty rare anyone else understands your vision.
I am not going to say “you should read…” because if someone says that to me, its unlikely to happen!
The 5 am club gave me a framework to begin implementing meaningful change into my life. Its best explained by this slide from presentations I was giving at the time which showed some of the awesome books I was reading, but how the application came through finding a time and place to turn knowledge to action.
The time and place was 5am.
It all sounds brilliant, but gee, there is some hard work to make it all happen
Early risers claim an edge and science backs it up with explaining that living within circadian rhythms enables our brain to operate better. During the first few hours of the morning, the brain is in an optimal state for focus and creative problem-solving.
Cortisol is actually higher at this time, which may sound counterintuitive, but it’s a good thing—it helps wake us up and get us moving. Combine that with the absence of distractions makes for the perfect recipe for deep, uninterrupted work or reflection.
Early rising aligns with our body’s rhythms, improving mood and energy levels. Those who consistently wake up early often report feeling more in control of their lives, experiencing greater well-being and reduced stress. It’s not about becoming a robot but finding a rhythm that supports your life.
What to do at 5am? My favourite story is what not to do. I was working with a group and they had started getting up early. One of them made a comment of “Yeah but I’m so tired at the end of the day….and there is no good television on at that time of day…”
“You are what you think. Your thoughts shape your reality.” — *Bhagavad Gita*
Monks begin their day with deep contemplation and prayer, using this time for mental and spiritual training. The idea isn’t to isolate yourself in a monastery, but to adopt a few principles to enhance your morning routine:
It’s easy to get fired up about a 5 AM routine when motivation is high, but it’s the daily commitment those tough, groggy mornings that forges change worth making. Sticking to the routine and habits and reshapes who you are. Each time you choose to rise with the sun and follow through with your mental fitness routine, you’re telling yourself, “I can rely on me.”
“It is not death that a man should fear, but he should fear never beginning to live.” — Marcus Aurelius
It’s like sharpening a sword: one strike at a time, day after day, over weeks and months, the blade gets sharper, your mind gets stronger and your discipline becomes unbreakable. When the distractions or curveballs of life come your way, your resilience has been trained for exactly these moments. The process of showing up consistently creates a compounding effect, where the benefits multiply with each day that you stick to your practice.
A 5 AM routine isn’t about perfection, it’s about progress. It’s okay to have an off-day now and then, but the goal is to never let one missed day turn into two. By holding yourself to this simple rule, you create a powerful momentum that drives you forward.
“No effort on the path is ever wasted, nor is there any failure.” — Bhagavad Gita
To start your own 5 AM journey, follow these steps:
“First say to yourself what you would be; and then do what you have to do.” — Epictetus
If you were scripting a movie about your ideal day, what would it look like? Who would you be in that movie? How would you show up, and what would you achieve? The early hours are perfect to create this mental blueprint, setting a vision for the day ahead. It’s a powerful mental practice used by elite athletes, successful entrepreneurs and even monks to prime their brains for success.
Close your eyes and focus on how you want the day to unfold the conversations you’ll have, and the mindset you want to carry throughout. See yourself navigating the day with ease and ending with a sense of fulfillment. This mental rehearsal helps create neural pathways that can improve your performance in real life. It’s like practicing success before it happens.
Make sure you focus on the emotions. How do you feel while you’re giving that presentation? How does your body feel after a great workout? Connecting these images with emotions amplifies the impact. Our brain doesn’t always distinguish between vividly imagined experiences and real ones, which means this mental practice can effectively “train” you to experience the success you’re visualizing.
To get the most out of visualization, make it a daily ritual:
By embracing early mornings, you gain time, clarity, and a deeper sense of control over your day. Whether through meditation, movement, journaling, or visualization, each step serves to empower you to show up as your best self.
“The obstacle is the way.” — Marcus Aurelius
The journey won’t be easy, but challenges are pathways to growth; you’re not just starting your day well, you’re laying the foundation for a life that thrives.