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The Performance Gurus have it all wrong…Why it’s important to embrace BOTH the 5AM club and the 9PM club for Peak Performance

The performance gurus have it all wrong when it comes to waking early and why it’s not sustainable.

The Performance Gurus have it all wrong…Why it’s important to embrace BOTH the 5AM club and the 9PM club for Peak Performance.

Welcome Peak Performance seekers to our AI for PI (Amplifying Insights for Performance Improvement) Newsletter!

Our goal is to provide you with the latest knowledge, strategies, and tools to help you achieve peak performance in your personal and professional life.

In this issue, we’re diving into why the performance gurus have it all wrong when it comes to waking early and why it’s not sustainable.

In the quest for greater productivity and success, the habits we cultivate play a crucial role. One such habit that has gained popularity among high achievers is waking up early. Joining the “5AM Club" is about more than just getting a head start on the day; it’s about setting a tone of discipline, focus, and intentionality. However, this powerful habit is ONLY effective and sustainable when balanced with the equally important practice of prioritizing sleep. Enter the "9PM Club," where winding down early ensures you get the rest you need for optimal performance.

Many of the gurus that write about this topic fail to speak about the importance of sleep and recharging. I’m all about waking up early and attacking my day before the rest of the world wakes up, however, these gurus fail to talk about going to bed early and making sure you are getting your 7-8 hours of sleep you need to recharge. 

So, many that follow their protocols and morning routines, routinely fail and find it to not be sustainable because they are not getting enough sleep to recharge their batteries. They are tired, miserable, dragging, over caffeinated, and stressing their bodies and their relationships. They are not at their best and regardless of getting up early…they are not crushing their day. This is why it is not sustainable unless you become part of the early-to-bed club too. It’s crucial!

My day always starts at 4am, EVERYDAY! Yes, EVERYDAY…7 days a week! Not everyone is meant for a morning routine…so don’t kid yourself if your power hours are different. 4am is not a requirement for success as everyone is different. Your version of early may be 5am, 6am, 7am or later. The importance here is to balance your “wake up early time” with your “sleep time” and do what works for you. You do you! 

In my situation, I know when my power hours are, and I take full advantage of them. I know I’m not productive 24/7 and don’t try to be. My best hours are between 4am-12pm. That’s a solid 8 hours, however my earlier hours of 4am-8am are more productive where I do deep work and I consider my power hours. I need this time for fuel. I use this time to work out, pray, journal, write, think deeply and plan more so than my later hours of the morning. In the afternoon, I focus on tasks and meetings that don’t require as much “deep thought work”.

For me, when it’s not 4am, my day is at a loss. It’s like a dark cloud came over and is hovering over my day. I feel behind. I’m not saying this to tell you to hustle harder, sleep isn’t important or the importance of a morning routine…none of that. I know the value of sleep and am as disciplined as I can be with it. I’m an early to bed person and often times it’s hard to get others to understand my decision to prioritize a 9pm, non-negotiable bedtime. I know the value of taking it slow some days and the value of rest even though I have a tough time relaxing.  It’s something I’m working on. I say this because we all have our time of the day of power…where we are at our peak and at our very best. Don’t ignore it, plan for it. Don’t make excuses to not use it wisely. 

 Let’s explore how these routines/practices can transform your life.

The Benefits of Waking Up Early

  1. Quiet and Peaceful Environment:

    • The early morning hours offer a rare tranquility that is hard to find during the rest of the day. This quiet time allows for deep work, meditation, and reflection without interruptions.

  2. Increased Productivity:

    • Starting your day early gives you extra hours to plan, strategize, and tackle tasks with a fresh mind. Many successful individuals attribute their productivity to the head start they get by waking up before the world.

  3. Better Mental Health:

    • Morning routines can include activities that boost mental health, such as exercise, journaling, and mindfulness practices. These activities set a positive tone for the day, reducing stress and increasing happiness.

  4. Consistent Routine:

    • Establishing a routine where you wake up early helps in creating a disciplined lifestyle. This consistency can lead to better time management and more effective handling of responsibilities.

The 5AM Club: Starting Your Day Right

Joining the 5AM Club involves more than just setting an early alarm. It’s about creating a morning routine that aligns with your goals and sets you up for a successful day. Here are some steps to get started:

  1. Set Clear Goals:

    • Define what you want to achieve by waking up early. Whether it’s working on a personal project, exercising, or learning something new, having a clear purpose will keep you motivated.

  2. Plan Your Morning:

    • Create a morning routine that includes activities that energize and inspire you. This could be a combination of exercise, reading, meditation, and planning your day.

  3. Gradual Adjustment:

    • If you’re not used to waking up early, start by gradually adjusting your wake-up time. Move your alarm back by 15 minutes each day until you reach your desired time.

  4. Stay Consistent:

    • Consistency is key. Try to wake up at the same time every day, even on weekends, to maintain your routine and prevent disrupting your body’s internal clock.

The Importance of Prioritizing Sleep

While waking up early has its advantages, it’s crucial to prioritize sleep to ensure that you’re not sacrificing your health for productivity. This is where the 9PM Club comes into play.

  1. Set a Bedtime Routine:

    • Create a calming evening routine to signal to your body that it’s time to wind down. This could include activities like reading, gentle stretching, or taking a warm bath.

  2. Limit Screen Time:

    • Reduce exposure to screens at least an hour before bed. Try blue light blocking glasses for times when you do have screen time later than planned. The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the sleep hormone.

  3. Create a Sleep-Friendly Environment:

    • Ensure your bedroom is conducive to sleep. Keep it cool, dark, and quiet, and invest in a comfortable mattress and pillows. You spend 1/3 of your life, or you should, getting recharged.

  4. Stick to a Schedule:

    • Try to go to bed and wake up at the same time every day. Consistency helps regulate your sleep patterns and improves the quality of your rest. In time, you won’t need that pesky alarm.

The 9PM Club: Preparing for Rest

Joining the 9PM Club is about making sleep a priority and ensuring you’re getting enough rest to support your early wake-up time and overall productivity.

  1. Wind Down Early:

    • Start your evening routine at least an hour before your intended bedtime. Engage in relaxing activities and avoid anything that might stimulate your mind or body.

  2. Reflect and Plan:

    • Use this time to reflect on your day and plan for tomorrow. Journaling or creating a priority plan can help clear your mind and reduce anxiety about the upcoming day.

  3. Mindfulness and Relaxation:

    • Incorporate mindfulness or relaxation techniques such as deep breathing, meditation, prayer, or progressive muscle relaxation to help you unwind and prepare for sleep.

 The combination of the 5AM Club and the 9PM Club can revolutionize your productivity and well-being. By waking up early, you gain valuable quiet hours to focus on your goals, while prioritizing sleep ensures that you have the energy and mental clarity needed to perform at your best. Embrace these habits, and watch as your days become more productive, fulfilling, and balanced.

 Are you ready to join the 5AM and 9PM Clubs?

Three things to ALWAYS remember:

Be CONFIDENT!

Be EMPATHETIC!

AND ALWAYS HAVE PASSION!!!!