Just for a second, imagine waking up at 5 a.m. before the world wakes up; no distractions, no emails or texts, not even any sounds other than the sound of nature.
How peaceful is that?
That's why most successful people on Earth are literally the early risers and swear by its magic.
Need proof? Okay, I will give you some:
- Tim Cook (Apple CEO) wakes up at 3.45 am before the day starts for most people.
- Oprah Winfrey meditates at dawn for clarity and to set her mindset.
- Elon Musk reads for 1-2 hours before everyone wakes up for work.
- Tim Ferriss (author of “The 4-Hour Workweek”) starts his day at 5 am for deep work.
And you know what, science backs them up! Studies show immense benefits of starting your day early, such as:
- 27% higher productivity than night owls
- Lower stress due to fewer distractions
- More quiet time (no emails, calls, or social noise)
- Better focus as the brain remains fresh after sleep
- Improved mental health, which is directly linked to lower anxiety
As you can see, waking up at 5 am doesn't mean punishing yourself; on the contrary, it means making time for the things that matter most to you.
The results are worth it, but building a routine takes time; it takes 21-66 days to form a habit.
Don't be encouraged, though!
This guide will show you exactly how to build a 5 AM morning routine easily that works best for you, backed by neuroscience, habit research, and real-world success stories.
So let's dive in!
Understanding the Power of Waking Up Early
What Research Says About Morning Wake-Up Time
First of all, it is a known fact that early risers tend to be more proactive and less anxious.
I am not making this up; a Harvard study found that these people are also more likely to take initiative in work and life.
Moreover, they also score higher in conscientiousness, which is a personality trait directly linked to success.
The second most important thing is that morning people tend to have better problem-solving skills (i.e., higher mental clarity) compared to others. (A 2018 study in Nature Communications)
In fact, brain scans show that early risers have higher prefrontal cortex activity (decision-making area)—think about how important this is, especially for business people.
Lastly, people who wake up before 6 AM have better sleep quality due to deeper sleep cycles. (National Sleep Foundation)
Additionally, exposure to the sun in the early morning hours regulates melatonin levels and improves your night's sleep.
Common Habits of Successful Early Risers
But what are the common habits of successful early risers that you can apply to your routine?
- Plan the day the night before: Use the “3-2-1 Method,” which is 3 tasks, 2 priorities, 1 personal goal.
Like Benjamin Franklin famously asked himself: “What good shall I do today?”
- Prioritize personal growth activities: Is this reading a book for 1-2 hours before work, like Elon Musk, or taking classes early in the morning, like Bill Gates?
- Consistency: Yes, even on weekends! You should avoid irregular sleep patterns to increase productivity.
Steps to Create Your 5 am Morning Routine
Preparing the Night Before
To reduce decision fatigue, lay out clothes and prepare breakfast before going to bed.
For example, decide on the clothes you will wear while exercising and prepare high-protein chia pudding in advance.
I don't know about you, but for me, cute and colorful workout clothes give me a little push to do what I plan to do—just saying!
Write your top 3 tasks for the day.
This is the Eisenhower Matrix technique; basically, the focus is on urgent and important tasks first.
And of course, the thing we all know but don't put into practice is limiting screen time before bed.
A Harvard study shows that blue light suppresses melatonin; therefore, try to use night shift mode or read a book instead.
Adjusting Your Sleep Schedule
To adjust your sleep schedule, gradually shift your wake times (15-minute Rule).
Let's say you currently wake up at 7 AM, then set yourself to wake up 15 minutes earlier for 2 weeks.
Don't try to wake up at 5 AM all of a sudden; set yourself up to wake up at the time you set yourself as a goal without feeling tired.
Also, move your bedtime earlier each day so you don't sacrifice the time you need to sleep.
If you have trouble falling asleep quickly, make your room as dark as possible.
This can be done with thick, long curtains or simply using a soft sleep mask—this one is ultra soft and blocks even the slightest light.
You can even use a sleep spray or lavender pillow spray (I prefer iHerb Calming Mist) to easily fall into a deep sleep.
Additionally, avoid heavy meals at night and cut caffeine off after 2 pm.
Aim for 7-8 hours of sleep if you're a man, and 9-10 hours if you're a woman.
Just a reminder: Honey, women need more sleep, okay? Don't feel guilty about getting 9-10 hours of sleep. The 7-8 hour sleep information is based on studies on men, NOT WOMEN.
Waking Up and Starting Strong
Another tip for waking up and getting off to a strong start: using a sunrise-mimicking alarm, such as Philips Hue or Hatch Restore, will make it easier for you to wake up.
Personally, I found this sunrise alarm clock very helpful due to its gentle mimicry of natural light.
Especially for the mornings that you have no will to get up, don't hit snooze, instead use Mel Robbins’ “5-second Rule”: count down from 5, like a space rocket launch, and get your ass from bed!
Always keep water next to your bed and make sure to drink 16 oz of water when you wake up to boost your metabolism—staying hydrated during the night slows down brain function.
Then you can enjoy your dark coffee, herbal energy tea, or matcha.
Romanticize every second of it!
For example, if you're a coffee lover, use a cute coffee cup, or if you're a matcha lover like me, use the pink matcha set to prepare your first and favorite drink of the day.
Key Activities to Include in Your 5 am Routine
Exercise or Movement
Every morning, incorporate movement or exercise into your routine to not only boost your energy and focus but also lower your depression.
That doesn't have to be a 2-hour workout; make it 20-30 minutes, and be consistent.
One of the best morning exercises:
- Strength Training
- Yoga (reduces cortisol)
- Brisk walking (boosts creativity)
- HIIT (elevates heart rate quickly)
Personally, I’m a big fan of straight training. This is the ultimate way to get shredded, toned, and release the stress.
But strangely enough, most women are afraid to lift weights because they think it turns them into big, bulky, masculine men.
But, I’m telling you, this is the biggest misconception of all, okay?
Find a structured program that you’ll enjoy. Don't do random exercises, or jump right into the big weights.
But, put down your pink little dumbbells, for God’s sake, and go as heavy as you can lift, but not too heavy that it compromises your form.
In two weeks, you’ll feel different, and in a month, everyone will ask you for your secret—believe me!
Mindfulness and Reflection
You may not believe it, but even just 5-10 minutes of meditation or deep breathing reduces stress by 30% (American Psychological Association).
Additionally, according to Positive Psychology research, the 5 Minute Journal Method increases happiness.
This routine can be different for everyone, though.
You may want to write your intention or 5 gratitude statements (gratitude journal) for the day, while others may write affirmations or manifest.
I even know someone who does shadow work every morning—how cool is that
As you can see, options are endless.
Just find what works for you, things that you enjoy and can do consistently, because that’s the point—being consistent, and make it a lifestyle.
Like ex-monk and author Jay Shetty said, “Starting with intention sets the tone for the day.”
Learning and Personal Growth
The early hours of the day are the best time for learning new things or personal growth.
You can accomplish this by listening to educational podcasts or audiobooks such as The Tim Ferriss Show, Huberman Lab, or the Mel Robbins Podcast (my favorite), or by reading a book for 15-20 minutes before work.
Or if you're trying to get better at something, whether it's a hobby, skill, or a new passion you want to learn, focus on it and practice it consciously in the morning.
For example, I recently found my greatest passion: photography. And I knew nothing about it. So I started a professional photography course.
So, I spent 1 hour in the morning on these lessons. And I realized that I learned more easily and quickly.
Moreover, since I couldn't spare time for the course when I was occupied with the daily rush, doing it first thing in the morning guaranteed my progress.
Overcoming Challenges and Staying Consistent
Common Pitfalls
Okay, that last part is really important because if you are aware of these pitfalls that are interfering with your morning routine, you are less likely to fall into them.
Hitting the snooze button: This will only disrupt your sleep cycle and make you feel more tired, which is not what we want.
So, stop it!
I don't know, put your phone away from your bed, so you have to get up and close it, or set a “hard stop” bedtime alarm—you know yourself best, be creative 😉
Losing Motivation: Hang in there for a while, okay? Practice habit stacking, meaning adding new habits to existing ones.
Like Mel Robbins always says, “Motivation is garbage. It’s never there when you need it.”
So don't depend on it.
Just follow your plan, NOT YOUR MOOD!
Tips for Staying on Track
We all love to see results and before-and-afters, right?
So, track your progress and record it in a journal or with an app. (Streaks app or Habitica)
It doesn't have to be boring. For example, instead of digital ones, I prefer to take a pen, print out my cute, colorful habit tracker from Etsy, and enjoy every second of it.
Let's say you start your 5 AM morning routine to get in shape, then take before-and-after photos to see your improvements and the progress in your journey.
And that will be your biggest supporter, especially on the day you wake up on the wrong side of the bed.
Speaking of sporters, studies show that people with accountability partners are 65% more likely to succeed.
Maybe you should find yourself a gym crush or something—just kidding! (Am I?) 🤭
And lastly, please, please, please, don't underestimate your progress!
Celebrate every little win, step, and accomplishment!
Reward yourself for your consistency, grit, and effort.
Book a massage, spa, facial, or grab your favorite coffee—It doesn't matter how big or small the reward is, just celebrate it in your own way.
Finally, I think I have overemphasized the importance of patience and consistency because it takes time to get used to new habits.
Customize all the things I mentioned above, and create your routine that fits exactly to your goals, lifestyle, and energy levels for lasting success.
Remember, even one early morning a week makes a difference. Start small and build it from there.
Don't forget to celebrate along the way and enjoy the journey.
I hope you find this blog post valuable and useful.
If you have any thoughts, other tricks, or suggestions regarding the subject, please let me know.
See you in my next write ❤
P.S. If you're interested in creating routines, check out my previous post here: How to Create a Daily Routine with Your Baby.
