I like to read about the routines and habits of fiercely successful people because I think that success is recyclable – meaning that we can recreate success by studying the practices of successful people. A couple months ago, this obsession led me into a Google search frenzy where I encountered a collection of posts about how some of the most successful people in the world (i.e. Barack Obama, Steve Jobs, Abraham Lincoln, and Elon Musk) habitually wake up at 5am. This trend spurred the term “5am Club.” Many high-achievers credit their most productive thinking and planning to the hours between 5am and 8am.
What is so significant about waking up before the sun rises? In our technology-obsessed, distraction-filled society, finding time to unplug and engage in undisrupted thought is exceedingly difficult.
As a potential remedy, Jeff Sanders – in his podcast called ‘The 5am Miracle’ – states that waking up at 5am provides people with time to awaken themselves “emotionally, spiritually, physically and mentally” without the powerful pull of notifications. This idea intrigued me; is waking up at 5am really such a powerful game changer when it comes to productivity and mental strength?
If reduced distractibility is the main goal of the 5am club, why does it not include the 1am club or the 2am club, as these are also far less distraction-filled versus regular wakeful hours? Why is the club focused on early birds as opposed to night owls? The answer lies in the intricacies of the brain’s waking up process. When you first get up in the morning, your cortisol levels (stress-hormone levels) are elevated, you’re transitioning from sleep to wakefulness. Your initial thoughts and actions set the tone for the rest of the day. In brain science terms, you are awakening neural pathways that will fire for the rest of the day. The 5am club is not just about waking up at 5am – it’s about starting your day off well. This means choosing activities that fire up your metabolism, thoughts that increase your productivity, and tasks that require focused attention. Getting a powerful start to your day gives you momentum throughout the day.
So, here’s a breakdown of what you should do with those early morning golden hours:So, here’s a breakdown of what you should do with those early morning golden hours:
1.Get moving
Do something active (i.e. anything from a simple walk to a full gym session). This raises your heart rate, wakes up your senses, and fires up your metabolism.
2. Schedule your day
Without a schedule, it’s easy to veer off course and lose productivity. Taking a couple of minutes to create a realistic schedule for the day guides your time and increases your focus. The structure is completely up to you. Maybe you prefer to work with to-do lists or maybe you like to plan your day hour-by-hour.
3. Have a glass of water with lemon
Squeeze lemon juice into a 16-ounce glass of water (the amount of lemon you add should suit your tastes – don’t shock your senses with too much lemon). This habit allows you to freshen your breath, wake up faster, reduce hunger/cravings, and aid your digestive system.
4. Let the natural light in
The simple process of exposing your body to natural light in the morning controls the body’s circadian system, helping you experience wakefulness, mood stabilization, and perception enhancement. There’s no better way to wake your mind and body up than to expose your senses to natural light. This may mean investing in a great natural light alarm clock.
5. Have a nutritious breakfast
The age-old importance of eating a nutritious breakfast is especially true for heightened daily productivity and focus. What constitutes a healthy breakfast? Protein (i.e. eggs and nuts), healthy fats (i.e. olive oil and avocado), high-fibre foods (i.e. oatmeal and whole wheat toast), and fruits/vegetables (i.e. berries and bananas). Having a nutritious breakfast sustains your appetite throughout the day and increases your concentration levels.
6. Focus the mind
In my opinion, this is the most important aspect of an amazing morning routine. Focusing the mind means taking time to clear your head, hitting the mental refresh button. I like to meditate or engage in an act of mindfulness. This could include doing a body scan, running through a yoga session, focusing on my breath for a specified period of time, or taking a mindful shower. Jon Kabat-Zinn has a collection of activities and techniques to centre your mind. Check out this short video about how to bring mindfulness into your morning routine (https://www.mindful.org/jon-kabat-zinn-how-to-make-your-morning-routine-into-a-meditation-practice-video/).