Waking up at 5 a.m. might seem extreme—especially if you’re not a morning person—but for many, it’s a game-changer. Social media is brimming with posts and videos highlighting the transformative benefits of an early start, from increased productivity to improved health. While advocates swear by the routine, it’s not a one-size-fits-all solution.
Mike Diamond, a Certified Addiction Recovery Expert and author of A Dose of Positivity, didn’t initially intend to wake up so early. However, he adopted a 5 a.m. routine to better support his family, and it became a cornerstone of his daily life.
"I really didn’t want to start waking up at 5 a.m.," Mike Diamond admits. "But when my wife was pregnant, I asked a close friend how I could best support her after the baby was born. Her advice was simple: ‘Get up early, take care of the baby, and let your wife rest and recover.’"
Taking the advice to heart, Diamond began his early morning routine the very next day. "A happy wife equals a stress-free life," he jokes. Though it was tough at first, he now calls the change "100% worth it" and credits the 5 a.m. wake-up with transforming his life in countless ways.
Self-Care
Waking up at 5 a.m. was a jarring adjustment for Mike Diamond, but he soon transformed those early hours into a time for self-care and building a healthy routine.
"The first thing I do is drink water to hydrate myself," he shares. "Then, I spend 60 to 90 minutes practicing Yin Yoga, a slow and restorative form of yoga that helps me regulate my nervous system."
Following yoga, Diamond journals his thoughts and sets his goals for the day. Next, he incorporates weightlifting and takes a 20-minute mindfulness walk outdoors. "After that, I take a hot-cold shower and get ready to greet my son and wife when they wake up," he says.
Morning Blues
Even with a structured routine, waking up early isn't always easy. Diamond admits it can be a struggle to find motivation some mornings.
"The biggest challenge is getting my body moving when I don't feel like it. I'm grumpy most mornings," he shares. "I don't wake up glowing and positive; I take action to be positive."
Life-Changing Impact
Despite his initial hesitation, Mike Diamond now describes his 5 a.m. wake-up routine as "life-changing," crediting it with transforming both his personal and professional life.
"I work with addicts and people struggling with mental health. I can’t truly support my clients or my family if I’m not healthy—mentally, physically, and spiritually," he explains.
By prioritizing self-care, Diamond has improved his ability to help others. "If you wake up with a headache and a sore butt and don’t address it, everyone you meet will give you a headache and be a pain in your butt," he jokes, emphasizing the importance of starting the day with a clear and positive mindset.
Time to Process Emotions
One of the biggest advantages of waking up early, according to Mike Diamond, is having uninterrupted time to reflect and process his emotions.
"Getting up early means no one bothers me," he shares. "Growing up in a very dysfunctional household, I never had the space to process my thoughts and feelings."
Diamond highlights the importance of solitude in fostering self-awareness. "Many people struggle with being alone, but it’s essential to truly understand who we are. Waking up early, free from distractions, gives me the clarity to focus and prepare for whatever challenges the day may bring."
Tips for Waking Up at 5 a.m.
If you’re considering adopting a 5 a.m. wake-up routine, Mike Diamond recommends taking a gradual, mindful approach rather than rushing into it.
"We’re all wired differently, and this isn’t a Navy SEAL hell-week challenge," he says. Here are his top tips:
- Work on Your ‘Why’: Identify your purpose and motivation for waking up early—it’s the reason that will push you to get out of bed on the tough days.
- Go to Bed Earlier: Adjust your bedtime to align with your new routine, and ease into it by waking up 10 minutes earlier each day.
- Take It Slow: Avoid treating this as a quick-fix solution for self-improvement. Focus on what feels right for you, and allow the process to unfold naturally.