Whilst 5AM may sound like the middle of the night to many, there is actually a whole ‘club’ of people choosing to get up at this time each morning in a bid for improved productivity. If you’re wondering whether it’s a club worth joining, let’s take a closer look at some of the upsides, but also the downsides, to see if it’s Healf or hype.

Just as you’d expect from the name… it’s a ‘club’ for those setting their alarms for 5AM to make the most of those morning moments. Made popular by Robin Sharma’s book The 5 AM Club: Own Your Morning, Elevate Your Life, the idea revolves around setting a productive and focused tone for the day ahead. Sharma suggests that the first hour of the day, (AKA the ‘Victory Hour’) should be split into three 20-minute blocks. The first 20 minutes is to move. This can be anything from a walk to a workout or even just some light stretching. Next up is 20 minutes to reflect - you could try meditation or journaling for this one. Lastly, use the remaining 20 minutes to grow. This can look like learning a new skill or reading a book. 

There’s no denying there are plenty of positives to implementing a new morning routine…

1) Greater self-discipline and structure

Waking up this early (especially if you’re not used to it) does require a pretty hefty amount of self-discipline so practicing this habit daily will likely mean your self-discipline in other areas of your life will also improve. Having a solid structure to your mornings can also help spark a sense of achievement - particularly if you’re sticking to the three 20 minute blocks. Dedicating time to learning, reading and skill-building will also help foster feelings of growth and fulfillment too.

“Engaging in deep focused, uninterrupted periods of work early in the day can help to optimise brain function, as our attention (and willpower) often diminishes as the day progresses,” says Psychological Coach, Lucy Spicer.

2) Increased productivity

Giving yourself a head start on the day can also work wonders for clearing your mind, ticking off to-dos and setting a more mindful tone. There’s also something quite peaceful about being up before the rest of the world which also means far less distractions - another huge bonus for feeling focused.

3) Improved health and wellbeing

We’re big advocates of exercise and movement for physical and mental wellbeing, but doing it first thing can really help supercharge your energy levels and ability to focus for the rest of the day. Whilst we’re still a little way off from it being light at this time, try a morning walk as sunlight can help regulate your circadian rhythm which in turn means better sleep. Talking of which…

4) Better sleep quality and less stress

“Waking earlier aligns with our natural circadian rhythms, which help regulate our body's sleep-wake cycle which can contribute to improved sleep and subsequently better energy levels and mood,” says Lucy. Earlier alarms should also mean earlier bedtimes too and having a consistent time for both can also really help to improve your overall sleep quality and ensure more restorative rest. Having more structure to both your morning and night-time routine can also have profound effects on your stress levels with more control over your schedule and intentional times to reflect and prepare. “A calm and structured start to the day reduces cortisol (the stress hormone) levels, preventing that frantic, fight-or-flight response that comes from rushing,” Lucy adds. 

In true Healf style, we’re big advocates of always weighing up both sides and whilst yes, there are many benefits as outlined above, there are also a few reasons as to why this ‘club’ could possibly not be for you.

Productivity isn’t just about waking early

Probably the biggest thing to note here is that whilst you’ll most certainly feel more productive, this isn’t due to it being 5AM. Instead, it’s about efficiently using your time which in theory means you could set aside these three 20 minute blocks at any time.]

It assumes a universal approach to success

Another biggie and an important one to remember is that a lot of ‘successful’ people don’t have a 5AM alarm. Instead, success largely comes from consistency and discipline - not just timing.

Sleep sisruptions and fatigue

If you’re not getting to bed in good time (depending on your specific sleep need), getting up at 5am can lead to sleep deprivation. It’s worth noting here that we all naturally have a chronotype - this is your natural biological preference for when you feel most awake and alert. You may be more of a morning person, in which case the 5am club may suit you, but if you’re more of a night owl, forcing these early wake-ups can reduce your sleep quality.

“While waking up earlier can be beneficial, suddenly shifting your routine can disrupt your body’s sleep-wake cycle, leaving you feeling more foggy, irritable and with difficulties concentrating,” says Lucy. “Your prefrontal cortex, (the part of your brain responsible for problem-solving and self-control) functions best when well-rested, so prioritising sleep quality is key,” says Lucy.

Potential for burnout

If you’re not adapting well to these long-term early wake-ups, it can leave you feeling exhausted and also contribute to increased stress… all of which can lead to burn out.

A lack of flexibility

Strict routines to some can feel too rigid and a little overwhelming so if you’re more of the spontaneous type or like a little fluidity to your days, this too could be another reason to opt out. “Social and lifestyle factors also play a role, as forcing an unnatural routine can create unnecessary stress, especially if you are more productive or creative in the evening or have demands in your life that make you time poor,” says Lucy. If you work late or night shifts, it’s also pretty unlikely it will suit you.

“Like with anything, it very much depends on individual differences,” says Lucy. “A well-structured evening routine is just as important as a solid morning routine, as it ensures restorative sleep and prepares the mind for the next day. Sustainable habits (not just rigid wake-up times that can impair your sleep) are key to long-term success. Instead of focusing solely on waking up early and feeling like a failure if you can’t, the goal should be to create routines that work for you and your wellbeing. My best advice? Find what works for you and stick with it. 

1. Try The Pomodoro Technique

“This is all about minimising distractions, setting timers and working in sprints,” explains Lucy. “Try splitting up your to-do list into separate tasks and then work solely on this for 25 minutes. Take a five minute break and repeat. After you’ve boxed off three lots of 25 minutes, take a longer break - say 15 to 30 minutes. I’m a big advocate of this and frequently tell my clients to give it a go.”

2. Try Movement And Mindfulness

“Try integrating movement and mindfulness breaks throughout the day to help support dopamine and serotonin production,” says Lucy who backs this as being another great way to help sustain motivation and focus. A lunchtime walk (whatever the weather) is our favourite.

3. Try Prioritisation
   
   

“Before starting your working day, identify your top three Most Important Tasks (MITs) - the key things that will make the biggest impact,” says Lucy. Prioritising these ensures you focus on what really needs doing rather than procrastinating and getting distracted by other tasks. Tackle your MITs early in the day when your energy and focus are at their peak.”