The 5am Morning Routine That Will Change Your Life
Thinking about starting a 5am morning routine but aren’t sure if it’s possible? Let me tell you that it is, and when you stick to one, it will change your life forever.
I never considered myself a ‘morning person,’ let alone a ‘wake up at 5am even when I don’t have a plane to catch and actually enjoy it’ kind of person. I thought 5am morning routines were reserved for the hyper-successful, over-achievers of the world.
But here I am, four years into my 5am morning routine, and I can confidently say that waking up at 5am has been one of the most transformative decisions I’ve ever made.
Having a 5am morning routine has improved my lifestyle, happiness, and productivity in ways I could have never imagined.
I’m not one to gate-keep, so this post lists exactly how to build a 5am morning routine that will make you feel happier, more productive, and build the life you want – all before 9am.
What are the benefits of a 5am morning routine?
It would be pretty difficult to commit to a 5am morning routine without a convincing reason to. It’s a big lifestyle change for most people, and the majority will need some solid motivation to stick to one. I know I did.
The good news? There are a huge number of reasons why waking up as early as 5am is a great idea. While it would be impossible to list them all, here are the 4 most noticeable benefits I get to experience from my 5am morning routine.
1. I am 10x more productive
I hate distractions. So, when I started waking up at 5am, the uninterrupted quiet was the first thing I noticed.
No text messages to respond to, no work emails, no one else up in the house, and best of all, no Teams notifications to activate my fight-or-flight. In other words, true bliss.
My 5am morning routine has been an absolute savior for my productivity, because it gives me uninterrupted time to focus on the things I need (and want) to get done.
2. I never have to rush
Waking up at 5am means I rarely have to rush. I never forget to pack my lunch, I’m always on time for my train, and I start the day feeling fully prepared. It’s given me the luxury of taking things slowly, and that has been a game-changer for my stress levels.
3. I have time to exercise
If you ask me to workout after 5pm, without a gun to my head, the answer would be, and always has been, a resounding no. I physically cannot do it. And, given that I can’t hit the gym during the workday, my 5am morning routine has become my key to staying fit.
I now have plenty of time to workout and move my body before the day starts, which leaves me feeling so much better.
4. I feel more confident
Staying consistent with my 5am morning routine required some strict self-discipline at first. I was a chronic snoozer and hated getting out of the bed (especially in the winter when it’s dark and cold).
Though it was tough to push through my initiation into the 5am club, getting out of bed even on the days I didn’t feel like it taught me that I’m capable of doing hard things. This newfound belief has boosted my self-confidence beyond my morning routine, as I now know that when I set my mind to something, I can accomplish it.
Plus, it becomes surprisingly easy quickly. I now wake up at 5am effortlessly (sometimes without even needing an alarm) and dislike staying in bed. I just want to get up and make the most of the morning – and the peace and quiet.
The 5am Morning Routine That Changed My Life
Now you know the benefits of a 5am wake up routine, here’s exactly what I do every morning so you can experience them for yourself.
1. Wake up
This one doesn’t really need an explanation. As soon as the alarm goes off, I get out of bed.
My advice? Don’t hit snooze. Pressing that *very tempting* button and falling back asleep can push you into the start of a new sleep cycle, particularly into deep sleep, making it even harder to wake up when your alarm goes off again. This will leave you feeling groggy and sluggish instead of refreshed. (1)
2. Drink water
Once I’m up, I chug the glass of water I have strategically placed on my bedside table the night before. This is a must because after hours of sleep, your body is naturally dehydrated, having gone without water for at least 7 hours.
Drinking water in the morning has improved my skin, my focus, and generally made me feel so much more energized throughout the day. Do it for a few mornings and it will quickly become a habit that you’ll be glad to have implemented in your 5am morning routine.
3. Step outside for some fresh air
During my mornings I make it a priority to step outside for some fresh air. If you’re lucky enough to live in a place where it’s light outside at 5am, getting a little sunlight is even better. I live in the UK, so this is a luxury that only occurs a few months in the year.
Fresh air is basically a gentle slap in the face to wake you up in the morning. I say slap in the face because it can be a bit of a shock if it’s below zero degrees – as it often is for me in the winter.
Nevertheless, it is one that I welcome because it helps me to feel so much more refreshed. Also, studies show that exposing yourself to fresh air and the scent of nature can release serotonin, helping you feel more relaxed. (2) I’m a very anxious person, so this is an addition to my 5am morning routine that I welcomed with open arms.
4. Journal, meditate or practice affirmations
I love to journal, meditate, or practice affirmations in my 5am morning routine because it helps to put me in a positive mindset. If you have time for all three, go for it, but I suggest focusing on one to begin with to avoid feeling overwhelmed.
Whichever you choose, the key is to make it a mindful practice that sets the tone for the rest of the day.
Here’s how to decide which to do based on your mood or needs:
- Journaling helps you clear your mind, process emotions, and set daily intentions. Whether it’s gratitude journaling, brain-dumping thoughts, or writing affirmations, this is my go-to if I need some perspective.
- Meditation is amazing for starting your day with calmness and clarity. Even just five minutes of deep breathing or guided meditation can help reduce stress and improve focus. For these reasons, I usually meditate on mornings where I feel stressed or anxious.
- Affirmations are a great way to boost confidence and reframe negative thoughts. Speaking or writing down empowering statements can shift your mindset towards a more positive outlook, so I love to use them if my mood is a bit meh or I need a confidence boost.
5. Drink a cup of coffee
For me, drinking a cup of coffee also gives me time to wake up properly and enjoy a moment of calm before the rest of my day begins. I like to view it as ritual that helps me ease into the morning, rather than rushing straight into tasks.
Plus, it makes it way easier for me to get out of bed knowing I can look forward to the sweet, sweet taste of a warm cup of coffee.
6. Move your body
Once I’ve got some caffeine into my system, I move my body in whatever way I feel like at the time. I used to be really strict with going to the gym and lifting heavy weights, but I now wait until the morning to decide what sort of exercise I’m in the mood for.
This helps me feel more in tune with my body and more motivated to move, because I can do what I want (rather than what I’ve told myself I have to do).
But movement is all about finding something that you enjoy, so if you have a routine that you like to stick to – go for it! If you don’t, even a short walk or stretching can make all the difference. Research shows that it boosts focus, energy, and mood while setting a positive tone for healthier choices. Plus, it helps regulate hormones, supports weight loss, improves sleep, and increases overall daily activity. (3)
7. Eat a nourishing breakfast
One of the best parts of a 5am morning routine is that you never have to skip breakfast because you’re in a rush. I have time every morning to make myself something nourishing and filling that will give me a ton of energy for the rest of the day.
I love to play some feel-good music while preparing my morning meal because it boosts my mood and helps me romanticize my life (which is a life hack for feeling happy and grateful on ‘mundane’ days).
Some of my go-to breakfast foods are a yoghurt bowl or poached eggs and avocado toast – nothing ground-breaking but I love the taste and know it won’t result in an energy crash later.
Final thoughts
I truly believe that waking up at 5am has given me the time and space to nurture my mind and body in ways I never thought were possible. Whether you want to improve your career, get more fit, or just enjoy more peace in your day, a 5am morning routine could be the lifestyle change you need.
So, set that alarm, take it one day at a time, and watch how this simple shift can change everything for the better. You’ve got this!
Looking for more ways to improve your life? Check out my article on 8 life-changing 30-day challenge ideas for some inspiration to build better habits.
Tori x
Sources:
1. https://amerisleep.com/blog/negative-impact-snooze-button
2. https://www.huffpost.com/entry/spring-scents_n_5021358
3. https://www.healthline.com/health/exercise-fitness/working-out-in-the-morning
