The 5AM Club Principles: The 20–20–20 Formula
“We make excuses and then recite them so many times we train our subconscious mind to think they are true.” -Robin Sharma
Robin Sharma’s book The 5AM Club has changed my life. Not only was I wasting precious hours sleeping in, but I was also loosing valuable personal development time.
I was waking up as late as possible, and going straight into my daily mom routines up until a year ago when I first read this book.
“Dialing in the way you run your first hour to the highest degree is essential for personal mastery and exceptional business performance.” -Robin Sharma
There are 4 main principles of the 5AM Club. We wake up early to optimize our day, then follow the 20–20–20 Formula.
Principle 1: Rise Early (Rise)
The first principle of the 5AM Club is to wake up every day at 5AM. This was by far the hardest hurdle of the 5AM Club for me to overcome. All change is hard at first, just remember that.
If you are like me, you enjoy your sleep. The time you wake up each morning is such a mental routine. We worry so much about being too tired if we don’t get enough sleep.
The good news is, it only takes a month or so to get into the groove. You may even have to play tricks on your mind at first. I set my alarm for 4:45AM, just to make sure I am up and ready to go by 5AM. Within a few weeks, my body was waking me up at 4:30AM daily.
You are probably wondering what time I go to bed. I aim to be in bed by no later than 10PM. I have learned that 6 1/2 hours of sleep is the perfect amount for my body. You will learn how many hours of sleep you need as you work through your first month of the 5AM wake up call.
Principle 2: 20 Minutes of Physical Activity (Move)
This is the first 20. As soon as you rise, get your 20 minutes of physical activity in. I set my workout clothing out the night before so it makes it easier to get up and going by 5AM. I get on my EFITMENT machine or hit the gym to start my morning off with a good full body workout.
Physical activity first thing in the morning cleanses your cortisol. Your Dopamine rises, serotonin increases, and your metabolism elevates. You will find that you have more focus, productivity, and energy, and less stress to start your morning off.
Dopamine (DA), noradrenaline (NE), and serotonin (5-HT) are the three major monoamine neurotransmitters that are known to be activated by exercise. These endorphins combine to get your brain and your body awake and refreshed first thing in the morning. It prepares you for the next to take on your day.
Principle 3: 20 Minutes of Mental Activity (Reflect)
Whether you blog, journal, or complete a crossword puzzle, your brain needs continuous nurturing in the morning. This will help you become more alert and attention detailed throughout your day.
You will find that you begin to develop feelings of gratitude, self awareness, and serenity. This process will help you develop wisdom and a sense of happiness to continue the flow of cortisol from your physical activity earlier.
I have also found a passion for blogging as a result of this principle. I make it my mission to write for 20 minutes every morning about my passion for fitness, nutrition, and lifestyle changes.
Principle 4: 20 Minutes of Personal Growth (Grow)
During this 20 minute pocket of time you can review goals, read books, listen to an audiobook, listen to a podcast, or study online. This is the perfect time to explore that online course you have been wanting to take.
I have been using this time to read. I found a buddy that loves to read too. We share the books we are reading on GoodReads, and we always make recommendations for the others’ next book. I like to switch between fiction and non-fiction. I have read quite a few autobiographies over the past year, which is something new for me. This dedicated time has definitely revived my love for reading!
You will find that this time will deepen your knowledge, escalate your acumen, accelerate your confidence, and hone in on your ability to master change in your life.
There are many more 5AM Club practices I live by, but these are the core principles that helped jump start my road to a new lifestyle. I will get into other principles of the 5AM Club that have made my life better along the way.