Is the ‘5 to 9 Before 9 to 5’ Trend Right for You? Here’s What You Need to Know

You wake up to the sound of your alarm blaring at 7:30 a.m. and immediately feel behind. There’s barely time to grab a coffee, let alone squeeze in a workout, some journaling, or a proper breakfast. You rush through your morning routine, feeling sluggish before the workday has even begun. If this sounds familiar, you’re not alone. Many people struggle to find time for self-care amid busy schedules.

That’s where the ‘5 to 9 before 9 to 5’ trend comes in. It promises a structured way to prioritise personal well-being before the demands of the day take over. But is this routine truly beneficial for everyone? And if so, how can you make it work for you?

What Is the ‘5 to 9 Before 9 to 5’ Trend?

The concept is simple: wake up at 5 a.m. and dedicate the next four hours to self-care before starting your workday at 9 a.m.

Self-care looks different for everyone, but common activities in this routine include:

• Exercise – A morning workout to boost energy and improve fitness

• Meditation or mindfulness – Reducing stress and enhancing focus

• Healthy eating – Preparing and enjoying a nutritious breakfast

• Learning and hobbies – Reading, journaling, or pursuing creative passions

• Side projects – Working on personal goals, a business idea, or skill development

• Spending time with loved ones – Strengthening relationships before the workday begins

The idea is that by investing time in yourself first, you start the day with a sense of achievement, balance, and clarity.

The Benefits of a 5 to 9 Routine

For those who can commit to it, the 5 to 9 trend offers several advantages:

1. A Stronger Start to the Day

Engaging in self-care before work means you begin the day feeling accomplished rather than overwhelmed. It helps set a positive tone for the rest of the day.

2. Better Physical and Mental Health

A consistent morning routine that includes exercise, nutritious meals, and mindfulness can improve physical health, enhance mood, and lower stress levels.

3. Increased Productivity

Mornings are often the quietest part of the day, making it an ideal time to focus on tasks that require deep concentration and minimal distractions.

4. Improved Work-Life Balance

Many struggle to find time for themselves after work, especially with responsibilities like family, social obligations, or unexpected tasks. Dedicating the early hours to personal growth ensures self-care doesn’t get pushed aside.

5. Boosted Confidence and Motivation

Accomplishing personal goals before the workday begins fosters a sense of progress, which can increase motivation and self-esteem.

The Challenges of Waking Up at 5 A.M.

While the 5 to 9 trend has clear benefits, it’s not a one-size-fits-all solution. For some, it might create more stress than balance. Here’s why it might not work for everyone:

1. Sleep Deprivation Risks

One of the biggest downsides is sacrificing sleep. If you’re not adjusting your bedtime to compensate, waking up at 5 a.m. could lead to chronic fatigue, irritability, and even long-term health issues.

2. Not Suitable for Night Owls

If you naturally function better in the evening, forcing an early start might feel unnatural and unsustainable. Productivity is highest when working in alignment with your body’s natural rhythms.

3. Challenging for Those with Unpredictable Schedules

Shift workers, parents with young children, or those with fluctuating responsibilities may find it unrealistic to maintain a strict 5 to 9 routine.

4. Pressure to ‘Do It All’

Social media often glamorises this routine, portraying an idealised version of self-care. If it starts to feel like another task on your to-do list rather than an enjoyable practice, it may not be worth the stress.

How to Make It Work for You

If you like the idea of a structured self-care routine but aren’t sure about the 5 a.m. wake-up call, there are ways to adapt the trend to your lifestyle:

1. Shift the Timing

Who says self-care has to happen in the morning? If you’re more productive in the evening, a ‘5 to 9 after 5’ approach could be just as effective.

2. Start Small

Rather than diving into a four-hour routine, ease into it by setting aside 30 minutes to an hour for personal activities. The goal is sustainability, not intensity.

3. Prioritise What Matters

Instead of feeling pressured to do it all, focus on activities that truly benefit you. Whether it’s exercise, journaling, or simply enjoying a slow morning coffee, self-care should be personalised.

4. Avoid Comparison

Your routine doesn’t need to mirror what you see online. Success isn’t measured by waking up at a certain hour—it’s about finding a schedule that supports your well-being.

Final Thoughts: Is It Worth Trying?

The ‘5 to 9 before 9 to 5’ trend can be a game-changer for some but a source of stress for others. The key is adapting it to fit your lifestyle rather than forcing yourself into an unsustainable routine. If you’re unsure how to structure your mornings for optimal well-being, consider speaking with a health coach.

Book a consultation today to create a self-care plan that aligns with your energy levels, lifestyle, and personal goals. Your well-being deserves intentional time—whether at 5 a.m. or any other hour that works for you!

References:

Cleveland Clinic. (2025, March 6). The “5 to 9 before 9 to 5” trend isn’t for everybody, but it may be for you.