How your 5am to 9am can set you up for a great 9am to 5pm
Want to get the most out of your day? What you do in your 5-9am could be the key to enjoying a productive 9-5.
Popular on TikTok, the “5 to 9 before 9 to 5” morning routine promotes self-care and reflection, which can lead to enjoying a more productive day.
According to psychotherapist Eugenie Pepper, morning activities can have a significant impact on productivity throughout the day.
“Starting the day in a positive way helps you feel more awake and alert throughout the day,” Eugenie says.
The benefits of rising early is also backed by research, with studies showing morning people to be more proactive (which can in turn lead to greater business success), enjoy greater levels of happiness, and perform better on cognitive tests.
- Fresh start: 8 excellent reasons to start your day earlier
Productive ways to use your early start
There’s not much point waking early and lying around scrolling through your socials.
To help your early start set a positive tone for the day, Eugenie offers the following tips:
- Adopt a positive mindset: “If you begin your day with a positive attitude and a sense of purpose, you are more likely to maintain that attitude throughout the day, leading to increased productivity,” she says.
- Exercise: “Physical activity, like going for a walk or doing some light exercise, can help wake you up and get your blood flowing,” Eugenie says.
“This can help you feel more alert and focused, which can lead to increased productivity.” - Take time for reflection and planning: “Spending time in the morning to reflect on your goals for the day and plan out your schedule can help you stay focused and organised, which can increase your productivity throughout the day.”
- Meditate: Studies show meditating has a huge range of benefits, ranging from reduced stress, anxiety, depression and pain, to improved health, memory, energy and efficiency.
“Meditation or mindfulness practice in the morning can help reduce stress and increase focus, which can lead to increased productivity,” Eugenie says.
Successful people start their day early
One of the Founding Fathers of the United States Benjamin Franklin is credited with coining the phrase “early to bed, early to rise, makes a man healthy, wealthy and wise” and reportedly started his day at 5am.
Other famous early birds include Apple CEO Tim Cook, Michelle Obama and Richard Branson, and Ita Buttrose.
- Maximum benefit: What’s the best time of day to exercise?
The House of Wellness team share the morning routines that help set them up for a positive day:
Luke Hines
Nutrition coach and personal trainer Luke Hines loves starting his day early – between 4am and 5am.
“I am all about beating the sunrise,” Luke says.
“I do this because I can take hold of the day and achieve so much before 9am by making my morning loaded with self-care and good vibes.
“I focus on my three core pillars of health: meals, mindset and moves.
“I nourish myself with nutrient dense fuel to energise my day, cultivate a positive mindset by having a walk watching the sunrise, or mapping out a plan for the day, and move my body with a gym workout that not only energises my body, but activates my energy and mind.
“For me, this is my energy boost, therapy and mindfulness all in one.”
Luke Darcy
Former AFL footballer Luke Darcy wakes around 5.30am and has been rising early since his football days.
“I’m a huge fan of waking up as the sun comes up,” Luke says.
“I love that time of the morning and I really enjoy being able to start the day with some exercise and get out for a walk.
“I’m a big fan of meditation. Most days will start with 20 minutes of meditation practice.
“I’ve been lucky enough to do it for 20 years so it’s a pretty consistent part of my day and it sets me up for hopefully a good day.
“I couldn’t be more supportive of a morning routine, and daily habits are the key to help set us up for a healthy and successful life.”
Dr Nick Carr
Starting early doesn’t come easily to Dr Nick Carr, so he relies on his 6.38am alarm to get him out of bed and into his morning routine.
“Three things guarantee I get off to a good start: half a fresh grapefruit, a pot of Dilmah tea with toast and marmalade, and a lick from the dogs – Sam and Rosie,” Dr Nick says.
From there, his exercise routine is important.
“My bicycle is my main transport and helps keep the body ticking over, and I’ll play Real Tennis any chance I get.”
He also prioritises a little quiet time.
“The crucial thing is to switch the brain to a different mode – hello fiction. I have to have a novel on the go.”
- Power hour: Join the 5.30am club
Written by Melissa Hong.
