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The 5am Club daily schedule

Amazing day deconstruction from Robin Sharma's book, The 5AM Club: Own Your Morning. Elevate Your Life.

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⏰

Optimal rise time

4:45 AM - 5:00 AM

- Personal care - Pre-flight runway period - Leave your workout gear by your bed the night before - Hydrate as it fuels the mitochondria of your cells to release ATP, which elevates your energy - Zero technology zone

🀸

Pocket #1: Move

5:00 AM - 5:20 AM

- Intense exercise (must sweat - releases BDNF) - Hydrate further - Podcasts/audio/video/music - Shifts you from tired to on fire by 5:20am - Exercise lengthens telomeres - Activates the neurology of greatness - Zero technology zone

✍️

Pocket #2: Reflect

5:20 AM - 5:40 AM

- Meditate, pray, journal, gratitude practice - Script pre-performance blueprint - Meditation reduces and slows aging - Planning + sequencing increases focus and productivity - Zero technology zone

πŸ“š

Pocket #3: Grow

5:40 AM - 6:00 AM

- Read, audiobooks, podcasts, learning + inspirational videos - Fuels your hope + your craft - Breeds inspiration - Builds undefeatability in your industry - Zero technology zone

🀍

Family connection + personal pursuits

6:00 AM - 8:00 AM

- No social media, news or message checking - Enriches wellbeing + reduces digital dementia - Elevates the tone of your morning - Promotes joy and calm

🎧

World-class work

8:00 AM - 1:00 PM
πŸ’»

Lower-value work

1:00 PM - 5:00 PM

- Meetings, organizing, planning, less creative work - More hydration

🌞

Decompression + transition period

5:00 PM - 6:00 PM

- Personal renewal time - Sun/fresh air/refueling

πŸ₯˜

Family mealtime

6:00 PM - 7:30 PM

- No digital devices - Nature walks with loved ones - Portfolio of joyful pursuits - Social connection, adventure, community service

🧘

Nightly rituals

7:30 PM - 9:30 PM

- Reading, journaling, optimal 2nd meditation before sleep - Pre-prep for early rise - Hot bath with epsom salt, dark room, cool temperature - No screens/no technology

😴

Sleep deeply

9:30 PM - 10:00 PM

- Restoration and regeneration of brain, body and spirit - Production of HGH