The 5 AM club trend: Does waking up early really boost productivity and mental health?

The “5 AM Club” trend, popularised through self-help literature and online productivity communities, is witnessing growing traction among urban professionals in India. The concept revolves around waking at 5 AM to engage in activities such as exercise, journaling, reading, and goal setting before the traditional workday begins.

Adherents argue that the early hours offer an undisturbed window for high-focus tasks. With fewer distractions, many users report increased concentration, better time management, and a more structured day. The trend is particularly common among entrepreneurs, management professionals, and content creators looking to maximise output in shorter timeframes.

Health and Productivity Claims See Mixed Feedback

While advocates cite improved discipline, reduced stress, and increased motivation, health professionals remain divided. According to experts, productivity gains depend more on the consistency and quality of sleep than the hour of waking. Poor sleep hygiene, forced early rising, or insufficient rest may in fact undermine performance and mental wellbeing.

A number of fitness and wellness coaches have adapted the model, offering online 5 AM routines focused on guided meditation, light workouts, and daily planning. However, psychologists caution that such routines must be tailored to individual chronotypes—natural sleep-wake cycles that vary across people.

Workplace Influence and Social Media Amplification

The trend’s popularity has been amplified via social media platforms and corporate wellness initiatives. Several companies now host early-morning virtual bootcamps or mindfulness sessions. However, critics warn that romanticising early rising may create unrealistic benchmarks, especially for shift workers or individuals with caregiving responsibilities.

Despite mixed outcomes, the 5 AM Club remains part of a larger trend emphasising structured routines, time management, and self-regulation. Its long-term sustainability may depend on how well individuals align the practice with their lifestyle, sleep needs, and work demands.