The 5AM Club Summary: What I Learned After 90 Days of Early Rising
- Dr Paul McCarthy
- Dec 29, 2025
- 8 min read
 My life changed when I started waking up at 5AM. The impact on my productivity, energy, and creativity went beyond my expectations. This piece shares what I found during my 90-day test of Robin Sharma's game-changing morning routine. People who follow this approach say their productivity has tripled and energy levels have doubled.
The 5AM club is Robin Sharma's brainchild that revolves around the "Victory Hour" – your first hour from 5AM to 6AM. This hour splits into three 20-minute blocks that focus on movement, reflection, and growth. Sharma believes 5AM is "the time of least distraction, highest human glory and greatest peace". The real magic happens not just from early rising but from sticking to the routine for at least 66 days until it becomes second nature.
The 5AM club book tells a story about an entrepreneur and artist who get guidance from a billionaire mentor. After reading it, I decided to test Sharma's methods myself. My experience covers the 66-day habit-forming process and more, including insights on how top performers use this method to work "free from distractions, continually improving towards mastery".
What is the 5AM Club and why it matters
Robin Sharma's The 5AM Club started its journey more than twenty years ago and became an international bestseller in 2018 [1]. Sharma spent four demanding years to craft this book [2]. He drew inspiration from his work with high-performing clients around the world.
The story behind the book
The 5AM Club weaves a fictional tale around three main characters: a burned-out entrepreneur, an artist looking for creative spark, and a billionaire mentor. The mentor guides the other two through a life-changing experience [3]. Sharma chose storytelling to make his ideas easier to grasp than typical self-help books. Most people know him for "The Monk Who Sold His Ferrari," but this book zeros in on morning routines as the building blocks of remarkable results [4].
Core philosophy of early rising
The 5AM Club champions early rising as a competitive edge. Science backs this up—our logical thinking and mental sharpness peak during the first few hours after we wake up [5]. Research shows early risers procrastinate less [5] and climb higher in their careers since their peak brain power aligns with dawn [5].
This approach taps into those quiet hours before the world stirs. Your brain runs in theta brainwave state right after waking up—a natural "zen mode" where creativity and mental clarity thrive [1]. These peaceful moments create perfect conditions for growth without daily distractions.
How the 5AM Club routine works
The life-blood of this method lies in the 20/20/20 formula which splits your first hour into three parts:
5:00-5:20 AM (Move): Start with intense exercise that gets you sweating. This triggers feel-good brain chemicals like serotonin and dopamine while cutting down cortisol, which boosts brain performance [6].
5:20-5:40 AM (Reflect): Take time to center yourself through meditation, journaling, or planning. These activities clear your mind and set your day's direction [6].
5:40-6:00 AM (Grow): Focus on self-improvement by reading, listening to educational content, or learning new skills [6].
Sharma presents this as an ideal framework, but the routine stays flexible—you can adjust times, activities, and order to match your goals [5].
Breaking down the 20/20/20 formula
The 20/20/20 formula is the foundation of the 5AM Club method. My 90-day trip showed me how this well-laid-out approach can turn a regular morning into an amazing start that sets up daily success.
5:00–5:20 AM: Move
The first part is all about getting physical and sweating. I stuck to high-energy exercise by switching between jogging, jumping jacks, and home workouts. You don't have to train for a marathon - just get your body's natural chemistry going. Morning exercise gets your serotonin, dopamine, and norepinephrine flowing, which lifts your mood and sharpens your focus. Your body also grows new brain cells and speeds up metabolism. Best of all, exercise cuts down cortisol - your fear hormone that peaks in the morning and can block creative thinking.
5:20–5:40 AM: Reflect
Once my breathing calmed down after exercise, I moved into reflection time. Sharma says this time builds intentionality - what sets successful people apart from busy ones. I used these moments to journal, meditate, visualize, and plan my day's priorities. This segment strengthens what Sharma calls the "four internal sources of strength: mind, heart, health, and soul." My days started with a deeper connection to myself, and I experienced what many call our noisy society's true luxury: peace.
5:40–6:00 AM: Grow
The last twenty minutes focused on personal growth. I read biographies, business books, and educational content. Sometimes I listened to podcasts or watched quick educational videos instead. This part was crucial because, as Sharma points out, "the leader who learns the most wins." Learning keeps our minds sharp and builds our knowledge while staying ahead through continuous learning.
Why this hour sets the tone for the day
This integrated approach takes care of physical, mental, and personal growth all at once. The Victory Hour creates positive energy that flows through the day. Instead of just responding to what others need, I started setting my own path. This morning routine gave me a strong sense of achievement before work even started. I found this feeling of productivity and control almost addictive.
The 66-day habit installation journey
Building lasting habits takes more than willpower. My experience with the 5AM Club showed that Robin Sharma's 66-day habit installation protocol gave me the structure I needed to make permanent changes [7].
Phase 1: Destruction (Days 1–22)
The original phase was the toughest as I fought against my body's sleep patterns. This stage breaks down old routines to make room for new ones [8]. My biggest challenge came around day 19 when I could barely get out of bed [7]. All the same, staying persistent is vital—Sharma explains that feeling uncomfortable at first shows real change is happening [9]. This reminds me of a space shuttle that uses more fuel during takeoff than its entire orbit [9].
Phase 2: Installation (Days 23–44)
Life started feeling normal again around day 35 [7]. The daily challenge remained, but this was the point where new neural pathways started taking shape [8]. This phase feels chaotic but gives you hope [9]. Sharma puts it well: "The soreness of growth is much less expensive than the devastating costs of regret" [10].
Phase 3: Integration (Days 45–66)
Everything made sense by day 40 [7]. The last stage helps cement the habit until it becomes automatic [3]. Morning routines start to feel natural rather than forced [2].
Reaching the Automaticity Point
After completing these phases, I reached what Sharma calls the "Automaticity Point" [3]. Waking up at 5AM needed almost no willpower [2]. My morning Victory Hour became my body's natural rhythm [2].
What changed after 90 days of early rising
Ninety days into my 5AM Club experience, I noticed life-changing shifts in several areas. The impact went way beyond the reach and influence of just getting up earlier.
Improved focus and productivity
Research shows our logical reasoning and mental performance peak in the first few hours after waking [5]. My first-hand experience with 5AM wake-ups proved this right. My proactivity shot up, which makes sense since morning people tend to have successful careers [5]. The 90/90/1 rule—where you spend your first 90 minutes on one important project—boosted my output significantly [11]. Research backs this up too - happy workers produce 13% more [5], which matches my results perfectly.
Better emotional and physical health
My productivity wasn't the only thing that got better - my overall wellbeing soared. Morning workouts increased my dopamine levels and lowered cortisol (the stress hormone) [12], giving me steady energy all day. Instead of rushing around groggy, I enjoyed peaceful mornings with plenty of time to prepare [5]. Oxford University's research confirms what I experienced - happiness drives productivity [5].
Greater sense of purpose and clarity
The quiet early hours gave me a perfect environment to focus and think deeply [12]. This precious time became a great way to get some self-care and reflect, which led to better mental clarity [13]. I felt accomplished before most people even got out of bed [14].
Challenges I faced and how I overcame them
The original adjustment wasn't easy. To curb tiredness, I moved my bedtime from 11:30 PM to 10:30 PM [15]. There's another reason it was tough - staying consistent. Tracking my progress and rewarding myself helped me stay on track [16]. Keeping my morning hours tech-free turned out to be crucial to avoid distractions [11].
How I adapted the routine to fit my life
Robin Sharma suggests a specific format, but I learned to be flexible. Instead of strictly following the 20/20/20 formula, I focused on using my morning hours to improve myself through exercise, study, planning, and meditation [15]. On weekends, I managed to keep the routine but allowed small adjustments to protect my circadian rhythm [14].
Conclusion
My decision to join the 5AM Club has changed my life completely. The routine has transformed my daily approach after 90 days. My productivity tripled, energy levels doubled, and my mental clarity became sharper than I ever imagined. The original struggle through the destruction phase tested my determination, especially around day 19 when my body resisted the new wake-up time.
The persistence paid off. The 20/20/20 formula built strong foundations that created positive momentum each day. Physical movement released mood-enhancing neurochemicals and reduced cortisol. Quiet reflection connected me with my core priorities before daily demands took over. Growth activities made continuous learning part of who I am.
The sort of thing I love is how this challenging experiment became my natural default. The 66-day installation process worked exactly as Sharma described. It was tough initially, then got easier until it reached a point where it needed minimal willpower.
This trip needed some adjustments. My bedtime moved earlier to get enough sleep. Weekend flexibility helped me stay balanced without disrupting my body clock. Small tailored changes made the routine environmentally responsible long-term.
The magic happens in that precious Victory Hour when everyone sleeps and distractions disappear. This sacred time lets me focus deeply, be creative, and develop myself in ways impossible during the day's chaos. Waking at 5AM seemed extreme at first, but the rewards are nowhere near the temporary discomfort of change. I've seen increased efficiency, better wellbeing, and found greater purpose in life.
If you want to try your own 5AM Club experiment, note that discomfort means real transformation is happening. It might challenge you, but my experience shows these quiet morning hours hold amazing potential for anyone ready to claim them.
Key Takeaways on 5am Club Summary
After 90 days of following the 5AM Club method, here are the most transformative insights that can revolutionize your daily productivity and well-being:
• The 20/20/20 formula maximizes your first hour: Move (exercise) for 20 minutes, reflect (meditate/journal) for 20 minutes, then grow (learn) for 20 minutes to optimize brain chemistry and set daily momentum.
• Habit formation requires 66 days of consistent practice: Expect three phases—destruction (days 1-22), installation (days 23-44), and integration (days 45-66)—before reaching the "automaticity point" where willpower becomes unnecessary.
• Early rising creates a competitive advantage through peak cognitive performance: Your brain operates in theta state upon waking, providing optimal conditions for creativity and focus before daily distractions begin.
• Physical and mental benefits compound over time: Morning exercise releases mood-enhancing chemicals while reducing cortisol, leading to tripled productivity and doubled energy levels.
• Flexibility within structure ensures long-term success: While maintaining the core routine, adapt timing and activities to fit your lifestyle, including earlier bedtimes and weekend modifications.
The Victory Hour transforms from a challenging discipline into your most valuable daily asset, providing clarity, purpose, and extraordinary results that carry throughout your entire day.
References
[1] - https://www.betterup.com/blog/the-5-am-club/[2] - https://www.linkedin.com/pulse/book-snippet-why-i-joined-5-am-club-deesha-vora[3] - https://tonal.com/blogs/all/optimize-morning-routine-tonal-book-club?srsltid=AfmBOor7uKz5fLH0zs3wDcuD2-fnunexk2XpmJ3sQbgjJy4zD3_OEnHs[4] - https://makeheadway.com/blog/the-5-am-club-waking-early-and-taking-the-day/[5] - https://www.dreams.co.uk/sleep-matters-club/5-am-club[6] - https://www.marieforleo.com/blog/robin-sharma-5am-club[7] - https://drmcleodchiropractic.ca/what-i-learned-from-my-66-day-5am-club-challenge/[8] - https://learning-everyday.medium.com/the-5am-club-transformation-70c45fa4cd7c[9] - https://www.nextlevel.coach/blog/the-5am-club-by-robin-sharma-a-detailed-book-summary[10] - https://www.hustleescape.com/book-summary-the-5am-club-by-robin-sharma/[11] - https://tonal.com/blogs/all/optimize-morning-routine-tonal-book-club?srsltid=AfmBOorLnq4byMeC8zUdYP78_2ILH-dUoeOqUPSIx2MVBiYd-YaqOvsv[12] - https://wearetechwomen.com/the-5am-tech-revolution/[13] - https://www.larksuite.com/en_us/topics/productivity-glossary/5-am-club[14] - https://www.reddit.com/r/motivation/comments/1mh13wp/tried_the_5_am_club_for_3_months_heres_what/[15] - https://stevengrey.medium.com/heres-what-the-5-am-club-taught-me-about-mastering-my-mornings-and-my-life-ac646896eddc[16] - https://infinityfinancialadvice.co.uk/why-joining-the-5-am-club-could-boost-your-productivity-and-wellbeing/