{"id":15515,"date":"2026-01-20T16:09:05","date_gmt":"2026-01-20T09:09:05","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15515"},"modified":"2026-01-20T16:09:05","modified_gmt":"2026-01-20T09:09:05","slug":"5am-morning-routine-best-habits-for-a-productive-mornings","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15515","title":{"rendered":"5AM Morning Routine \u2013 Best Habits For A Productive Mornings"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>I used to be one of those people who stays up until midnight only to find himself aimlessly surfing the internet. The next day I\u2019d wake up late and rush to leave on time. As an experiment, I tried to create and follow a 5AM morning routine for a while to see if it changes anything.<\/p>\n<p><em>After all, I already had good experience with training in the morning, why not take it one step further?<\/em><\/p>\n<p>At first I tried taking my two \u2018unproductive\u2019 hours between 10PM &amp; midnight and shift them to the morning (6AM to 8AM). Within days I found myself to be less stressed throughout the day and generally in a better mood, because I already did all of the personal stuff early in the morning.<\/p>\n<p> <span id=\"more-12452\"\/><\/p>\n<p>Soon enough 6AM became a 5AM morning routine and I stopped dreading mornings. Instead, I was looking forward to enjoying my personal time.<\/p>\n<div class=\"code-block code-block-1\" style=\"margin: 8px auto; text-align: center; display: block; clear: both;\"> <a href=\"https:\/\/studio.com\/andrejs\" target=\"_blank\"><img decoding=\"async\" alt=\"The Resilient Athlete Coaching App\" src=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2022\/06\/App-banner-link.webp\"\/><img decoding=\"async\" src=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2022\/06\/App-banner-link.webp\" alt=\"The Resilient Athlete Coaching App\"\/><\/a><\/div>\n<h2 class=\"wp-block-heading\">Decision fatigue is a real thing<\/h2>\n<p>Have you ever wondered why fruits &amp; vegetables are placed at the entrance of a supermarket and candy bars at the exit? The reason is the same as why people snack or skip training sessions in the evening \u2013 decision fatigue.<\/p>\n<p>The amount of energy our working memory can use (the willpower) is limited, so we can\u2019t focus and make decisions indefinitely. Once we use up our \u2018decision capacity\u2019, we resist to make any decision \u2013 either ignore the situation or act impulsively (without thinking much).<\/p>\n<p>At the entrance of a supermarket we\u2019re open to make healthy choices. But, as we make our way through the store, we make hundreds of choices (what to eat for dinner, which brand\/flavor to get, how much, how expensive, etc.). By the time we reach the exit, we\u2019re exhausted from making decisions to the point that we end up buying what we don\u2019t need.<\/p>\n<figure class=\"wp-block-image\"><img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"504\" alt=\"5AM morning routine\" class=\"wp-image-12472\" srcset=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/09\/5AM-morning-routine.jpg 800w, https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/09\/5AM-morning-routine-300x189.jpg 300w, https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/09\/5AM-morning-routine-768x484.jpg 768w\" data-lazy-sizes=\"(max-width: 800px) 100vw, 800px\" src=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/09\/5AM-morning-routine.jpg\"\/><img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"504\" src=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/09\/5AM-morning-routine.jpg\" alt=\"5AM morning routine\" class=\"wp-image-12472\" srcset=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/09\/5AM-morning-routine.jpg 800w, https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/09\/5AM-morning-routine-300x189.jpg 300w, https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/09\/5AM-morning-routine-768x484.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"\/><figcaption class=\"wp-element-caption\">The best way to include good habits into daily life is to practice them in the morning.<\/figcaption><\/figure>\n<p>The same principle applies to any area of life. Eating healthy, exercising, studying, etc. Our willpower peaks in the morning and we gradually use it up throughout the day, like a battery.<\/p>\n<p>So, it makes total sense to free up some time in the morning for these good habits while there\u2019s capacity to make a change to the lifestyle.<\/p>\n<h2 class=\"wp-block-heading\">Morning routine leads to a more productive morning<\/h2>\n<p>For most of the people mornings are hasty \u2013 there\u2019s so much to be done with so little time. Get up, decide what to eat for breakfast, what to wear, pack, etc. No wonder so many people dread those. All of these decisions and activities build up a lot of stress that ultimately drains the willpower and sets a rushed mood for the day.<\/p>\n<p>However, it\u2019s best to save that energy for more important decisions throughout the day, like eating healthy or exercising.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Ironically, the less effort we spend thinking, remembering what to do and rushing \u2013 the more effective we are.<\/p>\n<\/blockquote>\n<p>Systems, schedules, plans and routines are all great ways to eliminate unnecessary decision making and automate good habits. Like having a weekly breakfast plan, deciding what to wear the evening before, laying out training clothes for a morning run. And so on.<\/p>\n<p>Personally, I noticed that waking up last minute and rushing through the morning without a plan carried over to the rest of my day. <em>I felt half-woken up until lunch, always had a feeling I forgot something and overall was floating through the day waiting for the weekend to enjoy a \u2018calm\u2019 morning.<\/em><\/p>\n<div class=\"code-block code-block-4\" style=\"margin: 8px auto; text-align: center; display: block; clear: both;\">\n<div class=\"fw-row inpost-books\">\n<div class=\"fw-row inpost-book\">\n<div class=\"inpost-book-left\"> <img decoding=\"async\" alt=\"The Resilient Athlete Book\" width=\"200px\" height=\"249px\" src=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2022\/06\/book-cover-png-size.png\"\/><img decoding=\"async\" src=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2022\/06\/book-cover-png-size.png\" loading=\"lazy\" alt=\"The Resilient Athlete Book\" width=\"200px\" height=\"249px\"\/><\/div>\n<div class=\"inpost-book-right\">\n<p style=\"margin:0;line-height:1.4\"><span class=\"inpost-book-head\">The Resilient Athlete<\/span><\/p>\n<p style=\"margin:0;line-height:1.1\"><span class=\"inpost-book-subhead\">A Self-Coaching Guide to Next Level Performance in Sports &amp; Life<\/span><\/p>\n<div class=\"sh-text-block\">\n<p class=\"inpost-book-desc\"><span>Are you aiming to become a resilient athlete who is able to\u00a0withstand any pressure? Be able to jump on any opportunity? Take any challenge life throws at you\u00a0head on? <\/span><\/p>\n<p class=\"inpost-book-desc\"><span>Then this book is for you.<\/span><\/p>\n<p> <a href=\"https:\/\/amzn.to\/3GqTyMY\" class=\"sh-button sh-button-medium \"> <span class=\"sh-button-text\">Learn more<\/span> <\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<h2 class=\"wp-block-heading\">Best morning habits<\/h2>\n<p>My 5AM morning routine gave me plenty of time and structure. I immediately started to feel more productive and less stressed out throughout the day.<\/p>\n<p>So, why wake up early in the first place? And what do you spend all that time on?<\/p>\n<h3 class=\"wp-block-heading\">Warm up &amp; exercise<\/h3>\n<p>The best way to stay consistent with training is to do it first thing in the morning. There\u2019s always a high chance something will come up during the day. Meetings can run late, traffic jams, dinners with friends. More often than not evening training session are skipped or cut short as a result.<\/p>\n<p>Training in the morning totally removes any excuse for not being active or healthy. Arguments like \u2018I have no energy left after work\u2019 or \u2018I have no time\u2019 just don\u2019t work anymore.<\/p>\n<p>In addition to that, our physical energy peaks in the morning when we\u2019re rested. So, training in the morning provides the biggest training benefit. It doesn\u2019t have to be a hard session. Even 10-15 minutes spent daily on mobilizing the muscles and joints or doing yoga will do wonders for overall well-being.<\/p>\n<p>During my <a href=\"https:\/\/theathleteblog.com\/ironman-austria-my-first-ironman-race\/\">Ironman training<\/a> I did most of my training in the morning before work. On many occasions I was able to squeeze in a recovery session in the evening, making it a double day.<\/p>\n<p class=\"has-very-light-gray-background-color has-background\"><strong>Related:<\/strong> <a href=\"https:\/\/theathleteblog.com\/early-morning-training\/\">Early Morning Training \u2013 Athlete\u2019s Secret Time Management Weapon<\/a><\/p>\n<h3 class=\"wp-block-heading\">Meditation<\/h3>\n<p>Meditation is a very powerful practice that teaches to control the mind and thoughts. It teaches to focus on what you intend to focus, as well as fight distractions, negative thoughts and resist bad habits.<\/p>\n<p>Practicing it in the morning helps to start the day right and improves the skill much faster, as you learn to control an already calmer mind. Starting slow is very important in this case.<\/p>\n<p>I personally found the <a href=\"https:\/\/www.headspace.com\/\">Headspace<\/a> app to be the best at starting with this practice. After just a month of daily practice (10 minutes each morning) I noticed I was able to focus and fight distractions better. <em>The app\u2019s gaming approach is also great at making you stick with the practice.<\/em><\/p>\n<h3 class=\"wp-block-heading\">Journaling and planning<\/h3>\n<p>Often, motivation and inspiration to do something comes from identifying smaller and easier actions. Planning helps to split complex tasks or long term goals into smaller actionable items and journaling helps to do the same with your thoughts &amp; feelings \u2013 record and analyze them.<\/p>\n<p>Both of these activities are great at creating change in life, but require \u2019empty space\u2019 \u2013 time when you have no commitments and don\u2019t need to do something. Morning is the best time for both. You have all the time in the world to think through the idea that just came into your head, act on the inspiration or just review the training week in a training diary.<\/p>\n<p class=\"has-very-light-gray-background-color has-background\"><strong>Related:<\/strong> <a href=\"https:\/\/theathleteblog.com\/training-diary\/\">5 Ways A Training Diary Helps Athletes Train And Perform Better<\/a><\/p>\n<p>If the idea comes up throughout the day there\u2019s usually not enough time to think about it and develop it, let alone to act on it. Instead, people tend to procrastinate or postpone the \u2018creative process\u2019 to a day when they \u2018have more time for it\u2019. By that time the inspiration is gone.<\/p>\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"518\" alt=\"Best morning habits for a more productive morning\" class=\"wp-image-12477\" srcset=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/09\/Best-morning-habits-for-a-more-productive-morning.jpg 800w, https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/09\/Best-morning-habits-for-a-more-productive-morning-300x194.jpg 300w, https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/09\/Best-morning-habits-for-a-more-productive-morning-768x497.jpg 768w\" data-lazy-sizes=\"(max-width: 800px) 100vw, 800px\" src=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/09\/Best-morning-habits-for-a-more-productive-morning.jpg\"\/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"518\" src=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/09\/Best-morning-habits-for-a-more-productive-morning.jpg\" alt=\"Best morning habits for a more productive morning\" class=\"wp-image-12477\" srcset=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/09\/Best-morning-habits-for-a-more-productive-morning.jpg 800w, https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/09\/Best-morning-habits-for-a-more-productive-morning-300x194.jpg 300w, https:\/\/theathleteblog.com\/wp-content\/uploads\/2019\/09\/Best-morning-habits-for-a-more-productive-morning-768x497.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\"\/><figcaption class=\"wp-element-caption\">Morning is the best time to organize ideas that come up throughout the day and act on them.<\/figcaption><\/figure>\n<h3 class=\"wp-block-heading\">Self development<\/h3>\n<p>Morning is also the time to invest in yourself. Read a book or pick a course and study. 30 minutes every day can teach you a new language. What can social media teach you that\u2019s more valuable?<\/p>\n<p>I used to think I\u2019m maximizing time by staying up late and doing everything in the evening. <em>I thought in the worst case, I still have a full night ahead.<\/em> The pattern I generally followed was to procrastinate for weeks and then rush and work through the night when my brain is tired. As I started doing a bit every morning, I found that it gives discipline, order and, most importantly, momentum. <em>I\u2019m simply getting more done. <\/em><\/p>\n<p>Early morning is the time to find yourself and what inspires you. There\u2019s no more excuse of not having enough time \u2013 it\u2019s about what priority you put to yourself.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>I used to think that I need a \u2018psychological retreat\u2019 in a calm exotic place, to figure out what I want in life.<\/p>\n<\/blockquote>\n<p>I thought a retreat would help me to escape the hasty reality, calm down and think about what I want in life.<\/p>\n<p>Turns out, the solution was much closer and cheaper. All I needed was an hour or so every day spent with myself, knowing that everyone is asleep and can\u2019t distract me.<\/p>\n<p><em>The best thing is that you can do this exercise every day and pick up where you left of, whereas you can\u2019t escape to a tropical location as often as you\u2019d want.<\/em><\/p>\n<div class=\"shop-page-wp-grid\"> <a target=\"_blank\" href=\"https:\/\/amzn.to\/34IL81a\" class=\"shop-page-wp-item spwp-has-link spwp-one-fourth\" rel=\"nofollow\"><\/p>\n<div class=\"shop-page-wp-image\"> <img decoding=\"async\" alt=\"5am club by robin sharma\" src=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2020\/12\/5am-club-by-robin-sharma-300x300.jpg\"\/><img decoding=\"async\" src=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2020\/12\/5am-club-by-robin-sharma-300x300.jpg\" alt=\"5am club by robin sharma\"\/><\/div>\n<p><h3>5AM Club by Robin Sharma<\/h3>\n<\/p>\n<p> <span class=\"buy-link\">View<\/span><\/p>\n<p> <\/a> <a target=\"_blank\" href=\"https:\/\/amzn.to\/3nOy7dU\" class=\"shop-page-wp-item spwp-has-link spwp-one-fourth\" rel=\"nofollow\"><\/p>\n<div class=\"shop-page-wp-image\"> <img decoding=\"async\" alt=\"Philips wakeup light alarm clock\" src=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2020\/12\/Philips-wakeup-light-300x300.jpg\"\/><img decoding=\"async\" src=\"https:\/\/theathleteblog.com\/wp-content\/uploads\/2020\/12\/Philips-wakeup-light-300x300.jpg\" alt=\"Philips wakeup light alarm clock\"\/><\/div>\n<p><h3>Philips Wake-Up Light Alarm Clock<\/h3>\n<\/p>\n<p> <span class=\"buy-link\">View<\/span><\/p>\n<p> <\/a><\/div>\n<h3 class=\"wp-block-heading\">Things not to do in the morning<\/h3>\n<p>As much as good habits energize you, there are some that only drain energy and attention. It\u2019s best to avoid them in the morning.<\/p>\n<p>There\u2019s one thing in common with those habits \u2013 all of them are external stimulants. The problem with them is that they don\u2019t let you start the day on your terms and set the theme for the day. So, instead of asking yourself <em>\u2018what do <strong>I want<\/strong> to focus on?\u2019<\/em> you start the day by asking the world <em>\u2018what <strong>others want<\/strong> me to focus on?\u2019<\/em>.<\/p>\n<p>It\u2019s a small but very significant difference. By looking at external stimuli first thing in the morning we respond to external events, instead of listen to what we want to do with our lives. To really take control of your day and life, avoid doing any of the following during your personal morning time:<\/p>\n<ul class=\"wp-block-list\">\n<li>Read emails<\/li>\n<li>Check social media<\/li>\n<li>Watch TV (except self-development programs)<\/li>\n<li>Watch or read news<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\">My 5AM morning routine<\/h2>\n<p>I tend to spend quite a lot of time in the morning on personal projects or working out, because that\u2019s the only time of the day when nobody can distract me (since nobody is awake). <em>Also, having something exciting planned in the morning really helps to wake up easily. <\/em><\/p>\n<p>This is how my 5AM morning routine generally looks like:<\/p>\n<p><strong>5:00AM.<\/strong> Wake up, shower, glass of water. Small breakfast if an intense training session is planned \u2013 usually overnight oats.<\/p>\n<p><strong>5:30AM.<\/strong> Yoga, stretch or a general warm up. ~10 minutes of meditation.<\/p>\n<p><strong>6:00AM<\/strong>. Productive time and\/or a training session<\/p>\n<p><strong>8:00AM.<\/strong> Breakfast<\/p>\n<p>All in all, morning routine is an easy and powerful way to reduce stress throughout the day, improve productivity and ensure we stick to those healthy habits we planned for ourselves. The more unnecessary choices we can automate, the less decision fatigue we\u2019ll have.<\/p>\n<p><em>Did you find this information useful? Share the post with others using the buttons below.<\/em><\/p>\n<\/div>\n<p><script type=\"text\/javascript\">!function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?\nn.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;\nn.push=n;n.loaded=!0;n.version='2.0';n.queue=[];t=b.createElement(e);t.async=!0;\nt.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)}(window,\ndocument,'script','https:\/\/connect.facebook.net\/en_US\/fbevents.js');<\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/theathleteblog.com\/5am-morning-routine-productive-morning\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>I used to be one of those people who stays up until midnight only to find himself aimlessly surfing the internet. The next day I\u2019d wake up late and rush to leave on time. As an experiment, I tried to create and follow a 5AM morning routine for a while to see if it changes &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15515","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15515","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15515"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15515\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15515"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15515"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15515"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}