Starting the morning on the right foot can pave the way for a successful day. A new wellness trend focuses on the ‘5 to 9 before your 9 to 5,’ which entails a healthy regimen between the hours of 5 a.m. and 9 a.m. before heading to work.
Behavioral scientist and happiness expert Arthur Brooks, professor at the Harvard Kennedy School and Harvard Business School in Boston, has proven these benefits through his six-step morning protocol to live more positively.
THAT MORNING CUP OF COFFEE COULD BE THE KEY TO A HAPPIER DAY, NEW STUDY SUGGESTS
In an in-person interview with Fox News Digital, Brooks broke down each of the six steps that set him up for a productive day, which he says have ‘dramatically improved’ his life.
‘You need to be disciplined, and you need to structure your day, and it turns out that what you do first thing in the morning really matters a lot,’ he said. ‘I follow [this] almost every day.’
Brooks said he was not a morning person for years, as he was a musician in his 20s who never woke up before sunrise and thought of himself as a ‘night owl.’
COFFEE CRAZE HITS HOME AS MORE AMERICANS EMBRACE IN-HOUSE CAFÉ CULTURE
‘The truth of the matter is, you can change your chronotype,’ he said. ‘You can be more of a morning lark. It’s actually not that genetic, and it’s a really worthwhile endeavor to try to change that.’
‘If you get up before dawn, you’ve kind of won the day, but not just morally — you’ve won neuro-scientifically.’
According to the ‘Office Hours’ podcast host, research suggests that waking up before dawn promotes better focus, creativity and mood. This is rooted in an ‘ancient idea of Indian wisdom’ called Brahma Muhurta, which means ‘creator’s time’ in Sanskrit.
‘But it’s not just religion. It really does have a lot of science behind it,’ Brooks said. ‘I get up at 4:30 a.m. — it works for me; it works with my schedule. You’ve got to figure out what yours is. But if you’re getting up when the sun is already warm, you’re already kind of behind the eight-ball.’
VIRAL MORNING WELLNESS ROUTINE PROMISES MORE ENERGY AND FOCUS BY NOON
Brooks noted that he uses a real alarm clock to wake up, as he keeps his phone out of the bedroom at night to avoid overexposure.
Brooks begins his day with a workout in his home gym, noting the importance of getting ‘real exercise’ first thing in the morning.
Armed with an electrolyte drink, he typically does 75% resistance training and 15% Zone 2 cardio — steady-state aerobic exercise that feels easy to moderate — for an hour.
There are a variety of ways to exercise, from endurance to yoga, Brooks noted. ‘If the first thing you do when you wake up is pick up heavy things and run around, you’re going to have a much better day,’ he added.
TIKTOK’S 50-JUMP RITUAL IS REDEFINING HOW PEOPLE WAKE UP AND WARM UP
For those who are just starting out with a fitness and early wake-up routine, Brooks recommends light exercise, like walking.
After showering, Brooks heads out of the house for a 6:30 a.m. Catholic Mass, which he describes as a ‘transcendent activity’ that connects the body and soul.
Between 8:00 a.m. and noon, Brooks said he gets four solid hours of productivity and creativity, ‘with a level of focus I was never able to get earlier in my life before I set up this morning protocol.’
TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
He enters and remains in a ‘state of flow’ during his morning work, uninterrupted by social media or phone notifications.
‘I can do more in four hours than I used to be able to do in two days. And I’m happier when I do it,’ Brooks said.
CLICK HERE FOR MORE HEALTH STORIES
By the time he eats another high-protein meal for lunch, he has completed his essential tasks and can take on other objectives in the latter part of the day.
‘It’s really important that you not wreck that period of focus and concentration, spoiling it with your devices,’ Brooks added. ‘Stay clean. Stay focused. Stay creative. And stay happy.’