The quest for more time has been a constant throughout human history. In today’s world, social media influencers often push productivity trends to help us maximize the time we have — and the “5 to 9 Before 9 to 5” is one of the most popular methods. But does it really lead to a happier, healthier, and more effective life? And is it sustainable in the long run? We asked psychologist Ramone Ford, PhD, to break down the pros and cons of this trendy routine.
What is the 5 to 9 Trend?
The “5 to 9 Before 9 to 5” concept revolves around waking up at 5 a.m. and dedicating the first four hours of your day entirely to self-care before diving into work. This self-care could include anything from cooking a healthy breakfast, exercising, meditating, journaling, to spending time with loved ones or working on side projects.
Dr. Ford notes that the goal is to prioritize your physical, mental, and spiritual health before the day’s responsibilities take over.
Benefits of the 5 to 9 Routine
When it works, the 5 to 9 creates a ripple effect of positive outcomes. Here’s why people swear by it:
Improved Physical Health: Morning exercise, especially, is linked to continued physical activity throughout the day.
Enhanced Mood: Engaging in self-care activities like movement or enjoying time with loved ones triggers the release of feel-good hormones like serotonin and dopamine.
Lowered Stress: A morning routine establishes predictability, making it easier to handle stress and boosting resilience.
Fewer Distractions: Waking up early allows uninterrupted focus on important tasks.
Better Work-Life Balance: By protecting time for yourself in the morning, you may feel less rushed during the workday.
Increased Self-Development: The morning can be your dedicated time for learning new skills, whether it’s a hobby or side hustle.
Boosted Self-Esteem: Starting the day with accomplishments, even small ones, can significantly improve your sense of self-worth.
Drawbacks to Consider
While the 5 to 9 trend sounds great, it’s not for everyone. Dr. Ford warns that pushing yourself to wake up early could lead to negative consequences if it means sacrificing sleep, especially if you’re already sleep-deprived or have inconsistent hours. Chronic sleep deprivation can negatively affect your immune system, mood, and cognitive function.
This routine may not be suitable if you:
- Are a night owl
- Deal with sleep disorders or chronic sleep deprivation
- Work night shifts or have irregular hours
- Are recovering from illness or injury
Making the Trend Work for You
If you’re intrigued by the idea of a 5 to 9 but struggle with the 5 a.m. wake-up call, consider adapting the concept to your own needs:
Try 5 p.m. to 9 p.m. Instead: If you’re a night owl, evening self-care can offer similar benefits. You can do it after work or whenever your schedule allows.
Start Small: If four hours seems daunting, start with 20 minutes of self-care and gradually build up. It’s about balance, not extremes.
Resist the Comparison Trap: Don’t feel pressured to mimic the routines of influencers. Tailor your self-care to what feels right for you.
Define Self-Care for Yourself: Whether it’s Tai Chi at sunrise or a 5 p.m. dance session, self-care should align with your interests and needs.
Final Thoughts
If attempting a 5 to 9 routine is adding more stress or cutting into your sleep, it might not be worth pursuing. Ultimately, the goal is to prioritize self-care in a way that benefits you, without causing burnout. It’s about creating a routine that nourishes your well-being, not fitting into a trend.
At the end of the day (and at the beginning!), remember: You are more than your productivity.
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