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Episode 152 - 7 Tips For A Successful 5 AM

Season #6

I  discuss tips for successfully waking up at 5am. Prioritise enough sleep, use the 10-3-2-1-0 formula, eliminate snooze buttons, prepare the night before, automate routines, reject excuses, start with something enjoyable, and share your progress with others. Visit to stay updated and subscribe for more valuable content. Let's become effective teachers together.


0:00:00 Introduction to the Effective Teaching Podcast

0:00:18 The Importance of Going to Bed Earlier

0:01:27 The 10-3-2-1-0 Formula for a Successful 5am Morning

0:03:53 Make a Plan the Night Before for a Productive Morning

0:08:05 Overcoming excuses and setting up for a successful morning

0:09:13 Share your 5am routine to make it stick

Long Summary

In this episode of the Effective Teaching Podcast, we delve into the topic of successfully waking up at 5am and share some valuable tips and strategies. First and foremost, it's crucial to prioritise getting enough sleep by adjusting your bedtime to ensure you receive a sufficient amount of rest, ideally between 7.5 to 8 hours. To enhance the quality of your sleep, we introduce the 10-3-2-1-0 formula, which involves various practices leading up to bedtime. This includes avoiding caffeine for 10 hours before sleeping, refraining from consuming food and alcohol for 3 hours, abstaining from work-related activities for two hours, and refraining from screens for one hour prior to bedtime. By adhering to these guidelines, you can create optimal conditions for better sleep.

To successfully wake up at 5am, it's important to eliminate the habit of using the snooze button. By hitting snooze, you disrupt the body's natural waking process, causing grogginess and a less productive start to the day. In addition, we emphasise the significance of preparing for the morning the night before. By developing a plan and organising your activities in advance, you can feel motivated and structured as soon as you wake up.

We discuss the concept of taking the path of least resistance when establishing new habits, such as going to the gym in the morning. To make it easier to follow through with your intention, we suggest setting yourself up for success by sleeping in your workout clothes, having your gym bag ready, and your water bottle filled. By minimising obstacles and making tasks as effortless as possible, you increase the chances of maintaining a consistent routine.

Automating your morning routines and eliminating unnecessary decision-making can significantly improve efficiency. Having your clothes, work materials, and other essentials prepared in advance and avoiding distractions like checking emails right away enable you to focus on the most important tasks and optimise your time.

Another crucial tip is to reject excuses and embrace determination. By refusing to let excuses hold you back, you can overcome obstacles and push through to achieve your goals and tasks. We emphasise the importance of starting your morning with something you genuinely love and enjoy. Whether it's engaging in a physical activity, reading a book, or any other activity that brings joy, incorporating it into your morning routine can enhance motivation and set a positive tone for the rest of the day.

Furthermore, we highlight the value of sharing your 5am morning routine with others. In doing so, you hold yourself accountable and encourage a sense of commitment. By aligning your identity with being an early riser and someone who is productive and organised, you foster a stronger dedication to sticking to your routine and attaining success.

To conclude, we suggest shifting your mindset and adopting a growth-oriented perspective by replacing limiting beliefs with positive affirmations. Rather than saying "I'm not a morning person," affirm yourself as a morning person who is capable of adapting and transforming your habits. Additionally, we recap the seven essential tips for a successful 5am morning routine: adjusting your bedtime, implementing the 10-3-2-1-0 formula, creating a plan, automating tasks, eliminating excuses, starting with something enjoyable, and sharing your progress with others.

If you found this episode valuable and wish to stay updated, remember to visit and subscribe by providing your email address in the top right-hand corner. By doing so, you'll receive reminders about these tips, future podcast episodes, YouTube videos, and other valuable content. Thank you for tuning in, and if you enjoyed this episode, please hit the subscribe button on Let's continue our journey towards becoming effective teachers together.


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