Is the 5AM Club Really the Key to Success? Here’s What Science (and Experience) Say
Morning movement. Pre-dawn coffees. That promise that discipline starts with an early alarm.
We’ve all seen it—and yep, I’m part of it too: the #5AMClub vibe.
I know it well—I have an ex-boyfriend who was deep in the 5AM Club life. Every girlfriend (me included at the time) got handed “The 5AM Club” by Robin Sharma like it was part of dating him. The routine was: down to the library at 4AM, fireplace going, candles lit, coffee in hand, reading in the dark. A rigid way of life, and the girlfriends he dated all seemed to adopt the same routine. Their early mornings were documented on social media, echoing the same routine more out of habit than true purpose—a performance of discipline rather than a practice with substance.
I never got into that. If I’m getting up early, I’m not sitting around reading—I’m moving my body. After years of building a career in tech and transforming my health, here’s what I know for sure: it’s not about when you wake up. It’s about what you do with the time you’ve got.
I love my morning routine. There’s peace, focus, and a whole different energy in those early hours. But does waking up early actually cause success? Or is that just another overhyped trend?
Let’s look at the science behind morning routines—and how to build discipline that works whether you’re an early riser or a night owl.
Why Discipline Matters (More Than Motivation)
Before we get into wake-up times, let’s be clear on why discipline matters.
Discipline isn’t about being “hardcore.” A strong daily routine is about keeping promises to yourself—especially when motivation dips. Studies show that self-discipline is one of the strongest predictors of long-term success. People with higher self-discipline not only achieve more but also report better mental health, financial stability, and overall well-being.
Source: American Psychological Association / Moffitt et al., 2011
Without discipline, even the best intentions stall out.
Does Waking Up Early Really Make You More Successful?
We’ve all heard that morning people have the edge. Some research backs that up:
A Harvard biologist found that morning people tend to be more proactive and productive.
Source: Harvard Business Review – "The Early Bird Really Does Get the Worm"A study in Emotion linked early risers with more positive emotions and better mood regulation.
Source: Emotion Journal, 2012Roy Baumeister’s research shows willpower peaks earlier in the day, making healthy choices easier to stick to.
Source: "Willpower: Rediscovering the Greatest Human Strength"
But that’s not the whole picture.
Research from the University of Liege found that when night owls work during their peak times, their cognitive performance matches morning people.
Source: University of Liege Study on Brain Function and Circadian Rhythms
Creativity often peaks in the evening.
Source: Scientific American – "The Evening Creativity Effect"
And if you’re waking up early but cutting sleep short? Fatigue, mood dips, and lower immune health can undo any benefits.
Source: Sleep Foundation – "Sleep Deprivation and Health"
A morning routine can be a powerful tool for success, but forcing it when it doesn’t fit your lifestyle or sleep cycle isn’t the answer.
What Science Says About Your Morning Routine: What to Do First
Being awake early isn’t the same as being productive early.
If you are up early, science points to movement first.
Morning exercise improves focus, mood, and cognitive function.
Source: Medline – Morning Exercise and Mental PerformanceLight cardio or stretching activates your brain’s executive functions, improving clarity and decision-making.
Source: Harvard Health – "Why Exercise Boosts Brain Health"People who exercise in the morning are more likely to stick with it long-term.
Source: Journal of Physiology, 2019
Reading or journaling are excellent habits—but ideally after you’ve gotten your body moving.
How to Build Discipline—No Matter Your Schedule
Whether you’re an early riser or a night owl, here’s how to build lasting discipline:
Audit Your Peak Times:
Track your energy and focus over a few days. Identify when you feel sharpest and schedule your top priority habit during that window.
Anchor Your Day with a Non-Negotiable Habit:
Pick one thing that gets done no matter what. For me, it’s movement. For you? It could be prepping a healthy meal, journaling, or a focused work block.
Front-Load Decisions:
Even if you’re a night owl, you can set yourself up for success by prepping the night before. Lay out workout clothes, plan meals, or write your to-do list when your energy is high.
Stack Small Wins Early:
Whether it’s making your bed, hydrating first thing, or knocking out 10 minutes of movement—small wins create momentum.
One of my go-to moves is drinking a liter of water first thing every morning before I allow myself an iced coffee. It helps me hit my hydration goal early and turns my coffee into a reward I savor.
Sleep First, Hustle Second:
Sleep is non-negotiable. Chronic sleep deprivation erodes performance, mood, and health.
Source: Sleep Foundation
The Bottom Line
I love my morning routine, and it feels like a secret weapon in my toolkit. But discipline isn’t about the clock. It’s about building habits that align with your life—and following through consistently.
Whether you’re a morning person, night owl, or somewhere in between, you can make it work. The key isn’t when you start. It’s that you start—and keep showing up.