The 5 Am Miracle 1y184y

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The Wake-Up Call The Miracle The 5 AM Club The Daily Dominator The 14-Day Domination Challenge About Jeff

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"I have a ‘carpe diem’ mug and, truthfully, at six in the morning the words do not make me want to seize the day. They make me want to slap a dead poet." - Joanne Sherman

Is this how you feel about 5 o'clock in the morning? I thought so. I have felt the exact same way. Thankfully, waking up with the roosters and dominating your day does not have to be this painful. I will show you how.

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“Morning is wonderful. Its only drawback is that it comes at such an inconvenient time of day.” - Glen Cook

There are many possible reasons why highachievers and super-perky people get so much done, but I become infatuated with the early morning.

A few years ago I found myself watching successful people accomplish an incredible amount and I began asking some critical questions:

It seemed to be clear to me that starting the day “right” could have enormous potential for me, and everyone else.

• What is the key to massive daily progress? • How do some people accomplish so much in 24 hours while others do not? • What would it take to feel energized all day AND get a lot done? • Why does it seem that many successful people are early risers? • Is waking up at sunrise necessary at all?

My research pointed to one simple conclusion: most of us waste our precious morning hours, which leads us to play catchup all day, every day.

We all want to get more done. We all want to feel fantastic. So, why do some people look good, feel great, and accomplish so much while the rest of us have to drag ourselves out of bed every morning?

The beauty of a 5 AM wake-up call is that it lays the critical foundation for making the most of each day.  Everyone has the ability. It's simply a matter of execution. What if you really don't like early mornings? 5 AM can be hard for everyone - even me. I don't believe that any of us are truly night-people or morning-people. It is our deeply ingrained habits 5

and our desire to achieve meaningful goals that defines whether we  dread the alarm clock or highly anticipate the opportunity to make magic with the new day.

What is the Miracle of 5 AM? What happens when you don't get up on time or sleep-in way too late? What happens when the day is ending and you realize you have not accomplished your priorities? What does it feel like to crawl out of bed tired, possibly hungover, and dreading having to workout, go to work, or even just brush your teeth?  5 AM is only miraculous in its comparison to the other extreme - falling behind. No one likes feeling overwhelmed,  being  behind schedule, or fighting through unnecessary stress  all day - but we do it to ourselves! We live a life that continually demeans our potential and puts us in a position to hate waking 6

up all together. The good news is that there is another way to live. There is a beautiful solution to this rampant problem we all face. I am here to play matchmaker. I wrote this book to make you fall in love with the sunrise and I think you will.  The Miracle 5 AM is a great time of day, but is it truly miraculous? I think so, but probably not for the reasons you might be imagining. I started my podcast, The 5 AM Miracle, due to this one key habit that has revolutionized the way I live: waking up bright and early. This one habit has become the backbone of everything I do. The act of waking up at 5 AM is not impressive on its own. 5 AM is just a time of day – but – what 5 AM stands for is much more impressive.

What is 5 am? First, 5 AM is a block of time each morning when life is calm, serene, and peaceful. In the early morning hours there are few distractions, the birds are just beginning to sing, and life moves at a slower pace. Secondly, 5 AM is a symbol for taking full control of your life. When you use your minutes as wisely as you use your money, you reach a pinnacle of achievement and fulfillment that few people ever do. Finally, I believe that 5 AM can become your most precious asset. ▪ When you guard your time and prioritize your tasks; ▪ When you focus on developing incredible energy and producing optimal health; ▪ When you fully embrace living your life on purpose in order to achieve your grandest goals . . . 7

You then begin to reap the limitless benefits of the miracle of intentionality. Life on Purpose Intentionality leads to better decisions and a better life because intentionality is the miracle. It is the core of early mornings and of a healthy diet. It is the reason I voraciously read personal development books and it is the dominating factor in my ability to run marathons.

▪ When you wake up to the reality that you have been living in emergency-, fire-killing-, reactionary-mode for as long as you can ; ▪ When the chaos of the day is dwarfed by your intense focus on your highest priorities; ▪ When you wake up each morning and go to bed every night with a smile on your face . . . You then begin to see the intense beauty of a life well-lived.

Being intentional simply means living on purpose. There are no accidents. Life is planned on paper, on purpose, every day, without exception. Is it accurate to call living on purpose (or intentionality) a miracle? I think so. Here’s why: ▪ When you decide ahead of time how your day will go; ▪ When you write down your goals, dreams, and aspirations; 8

The 5 AM Structure 1. 2. 3. 4. 5. 6. 7.

Plan your day on paper first Establish a few key healthy habits Focus on your top priorities Include personal development Make time for exercise Fill your day with energizing foods Work your daily productivity system

Direct Benefits With this basic structure in place, these benefits begin to emerge: 1. 2. 3. 4. 5. 6. 7.

Increased energy Improved mental clarity & creativity Weight loss Increased productivity Improved mood/positive outlook on your day Increased strength/endurance Ability to ward off distractions

The Epiphany Beyond living each and every day on purpose, the more authentic “miracle” may lie in the epiphany itself. The epiphany I am referring to is the one when you realize that you are 100% responsible for your entire life. Everything that happens in you, around you, and to you is because of you. [Tweet That] Realizing your life is in your hands is incredibly empowering, not scary. When you take control of your life – and everything that happens in it – you will undoubtedly experience The 5 AM Miracle.

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"The sun has not caught me in bed in fifty years." - Thomas Jefferson

During my senior year of college I ed a small group of guys from my fraternity to attend a yoga class at six o'clock in the morning, three days a week. That means I had to not only get out of bed before sunrise, but I also had to be dressed and ready to talk to people and move my tired body. It was painful. I was used to a college lifestyle of late nights and lazy mornings. I knew how to work hard but I normally saved that energy for much later in  the  day. To my  surprise yoga was invigorating. My friends and I would finish each session, run straight to breakfast to chug some  coffee, and then head off to class with our now highly flexible bodies and alert minds.

Yes,  I was exhausted from my new routine but the morning air was intoxicating.  I began to notice that I looked forward to sunrise yoga and I would get mad at myself when I slept in. My  obsession  with arising early was blooming. I had inadvertently ed The 5 AM Club. The of this group seemed a little nuts, but they were also doing very well for themselves. I was curious to learn more. 

5 AM Works How do I know that 5 AM is so effective at transforming your day? I live it. I have been consistently exploding out of bed at 5 AM for years and I don't intend to stop. With a pre-determined,  prioritized to-do list in hand and an effective morning routine I call The Daily Dominator, I can get more done by 8 AM than most people accomplish all day. 11

I have a lot of confidence in my system. I know it works and I know you can apply the same principles to your life and get even better results.

4. Addictive disciplines that will form new powerful habits 5. An incredibly positive attitude every day

This book  is about giving your best energy to your highest priorities. It's not simply a motivational pep talk to wake up at an annoying hour of the day. Its focus is to create an opportunity for explosive growth. It's all about changing your mindset and your habits, not necessarily your sleep schedule.

I know that you might be skeptical. 5 AM is just a time of day, not a  guarantee  of success. However, the solidified positive habits that accompany an early morning routine can create exponential benefits long into the future. 

The  next few pages of this book  contain actionable advice and reveal surprising insights that will help you bounce out of bed and dominate your day with gusto.

Get prepared to The 5 AM Club - an exclusive group that allows anyone to , knowing very few will.

You can hold me to this.

If you will  wake up early with me and  apply the concepts of this book, you will enjoy: 1. Impeccable clarity on your daily schedule 2. Explosive energy that lasts for hours 3. Unrivaled productivity on your highest priorities 12

"Morning is when the wick is lit. A flame ignited, the day delighted with heat and light, we start the fight for something more than before." - Jeb Dickerson

The Daily Dominator is a  compilation of strategies based on my own experiences and successes with early morning routines. You  can  pick and choose which elements you want to include. I recommend adopting as many as possible because the more effective strategies you have working for you, the greater the benefits that you will receive. 

overcome barriers to start and continue working hard. I highly emphasize an energy-creating system because it works. The foundation of higher productivity is higher energy. Within each of the strategies mentioned I have included a relevant link to a blog post on my website or other phenomenal resource. These posts dive into each of these strategies in greater detail and  include  additional information so you can implement the ideas quickly and effectively. 

Domination is all about intentional  effectiveness based on high energy. • Effective means focused effort and progress on high-priority tasks. • High Energy means you have phenomenal mental and physical resources that allow you to

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The Daily Dominator 1.Explode Out of Bed @ 5:00 AM When your alarm clock goes off - get up. Don't hit the snooze button. In fact, I recommend buying a clock without one. If you like hitting the snooze (waking up slowly) and that  strategy  works well for you  consistently, then you should stick with it. However, I strongly advise against snoozing at all. Train your body to get up and go. It can be done. I promise you.

Does it Have to be Exactly 5:00 AM? No. 5 AM is a great time for most high-achievers because the average person wakes up at 6:45 AM. This gives you a window of time to get  important  work done without distractions. Read the section later in this chapter on Focus. However, you should pick the best time for you that allows for the most effectiveness and productivity. This may require some experimentation. Your morning wake-up call is directly affected by your bed time and how much sleep you need to function optimally. For example, I go to bed between 9:00 PM and 10:00 PM, which allows for 7-8 hours of sleep each night.

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My wife is asleep by 8:30 to 9:00 PM and is up at 6:00 AM the next morning. She averages 9-10 hours a night, or more when she needs it.  BONUS: If you are ready now to commit to 5:00 AM exactly, there is an iPhone app called 5 Club.

It is imperative that you get consistently great sleep in order to feel your best. I have found that the earlier I go to bed, the better I feel the next day, which encourages me to go to bed early the next night as well. Read more: The Necessity and Benefits of Sleep

I didn’t design it, but I should have. It allows you to check-in at 5:00 am on the dot each day. No other time is allowed. It’s a great way to see others who are awake with you and hold yourself able to getting up and taking action. The Necessity of Sleep The quality and duration of your daily sleeping habits may  be more important  than anything else I discuss here. Sleep is highly underrated and when you don't get what you need - you suffer.

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2. Get a Big Energy Boost Hydration I start each morning by drinking one liter of pure water (either deionized or reverse osmosis water - not the water from the tap). It is  pure, tasty, and refreshing. It hydrates me and cleans out my body, which is a great way to wake up naturally. Read more: Water Before Coffee Work Out I know that some people prefer to exercise later in the day, but studies have proven again and again that people who work out early in the morning are more consistent and stick with their exercise routines considerably longer than everyone else.

minute session of burst training + strength training. Read more:  Building A Sustainable Exercise Program Nutrition Besides water, the natural sugars from fruit are the best sources of energy straight from Mother Nature. I start each day with a blender-full of organic fruit in addition to my espresso. Yes, I do drink coffee but I don't necessarily recommend it. I have battled back and forth on this issue for years and I came to the conclusion that I like my life better with coffee than without it. Everyone has their own addiction. This is mine. Read more:  7 Intoxicating Reasons to Drink Green Smoothies

My morning workouts are short and intense. I either do 3-mile trail run or a 2017

Standing Desk This is a topic I love to discuss because it intrigues so many people. I built a standing desk a few years ago and the results have been outstanding! (get it? haha!) But seriously, I have more sustained energy all day because I stand. I was initially inspired to make this switch from sitting to standing because I learned that sitting causes considerably more heart attacks.  My experience has shown me  that standing is the way to go.

I experiment frequently with morning vs. evening reading, yoga, meditation, and prayer.  I have found that the best time for these activities is right after I wake up and before my morning workout. My brain is more open to reading, contemplating, and thinking about new topics at that hour  because  I am not distracted by anything else, yet. Read more: Daily Meditation for Beginners

Read more:  7 Amazing Benefits of a Standing Desk and How to Custom-Build a Standing Desk Meditation // Yoga // Prayer // Morning Reading Not everyone wants their morning to launch like a rocket ship. Some people prefer to slowly ease into the day.

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3. Already Have a Prioritized List and a Stellar Task Manager The only way to ensure that you will have an effective morning is to plan your day the night before. It always amazes me how much more I get done when I have a list. My wife and I joke all the time that if she leaves me a post-it note with tasks on it in the morning, every item will be accomplished by dinner. That happens all the time. The key to prioritization is to eliminate everything that is not urgent for today. Then cut the items that are not critical or important.

I have talked extensively about Nozbe on my podcast because it is the best holistic GTDbased task management software for an individual I have ever used. By the way, GTD stands for Getting Things Done, a productivity methodology created by David Allen. I highly encourage you to read David’s book, Getting Things Done. It is foundational reading for anyone who considers themselves a productivity junkie. Read more: Why You Should be Using Nozbe for Task Management

The remaining items are now the most important and urgent tasks to be completed. I use an app on my Mac and iPhone called Nozbe. It is my dedicated task manager and it keeps my entire life organized. 19

4. Focus Focus Focus Focus Focus When I stood at my desk to write this book I turned off my email program, left my phone on silent in another room, turned on Focus@Will music softly in the background, and set a timer to force me to work under a deadline. No one was home when I wrote this, except my  dog,  who I gave a hard-to-eat treat, so he would be completely distracted. During my work time I didn't check email or facebook. I didn't allow myself any breaks except for the restroom and to get more food. Throughout the process to complete this book, focus was critical, and it is imperative that I prioritize focus every single day. Read more: Focus: A Simplicity Manifesto in the Age of Distraction [book] by Leo Babauta

5. Execute with Extraordinary Efficiency It's always surprising to me that I can get a task completed much faster than I expected when I have a deadline. It  doesn't matter what the task is or when it's due, as long as I feel pressure and a sense of urgency, I get to work and execute efficiently. I'm not going to recommend procrastination, but I will say that many people work better under the wire. Keep that in mind and find a system that allows you to complete each item as quickly as possible.  I recommend setting a timer and not working for more than 90 minutes at a time without a break. Read more: 20 Seconds of Insane Courage 20

6. Leave for Work / Start Your Day

7. Repeat Steps 1-6 Every Day

It's now time to officially begin your work day. Get in the car, on the bus, or strap on your roller blades and get moving.

This is a lifestyle.

As you work throughout the day, focus on these same concepts of energy, priorities, focus, and efficient execution.

It is not a New Year's resolution or a fad.

The morning hours are designed to address the most important tasks, but you are sure to have plenty more to tackle as the day progresses.

It is not a workweek schedule.

This is how you could live every day from now on. Give it a try. 

Keep the energy high and dominate you day.

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The 14-Day Domination Challenge Here's your challenge to get up early and change your life: 1. Write it Down ::: Based on what you learned about The Daily Dominator in the previous chapter, write down everything you would like to accomplish before your workday begins (your top priorities). 2. Cut It ::: Intentionally eliminate any activity that is  holding you back (sleeping in, watching TV, surfing the web, etc.). 3. Create It ::: Create a detailed morning and evening routine based on your highest pri-

orities. You can use my routines listed later in this chapter as examples. 4. Don't Stop It ::: Hold yourself able by emailing someone else* every night, telling them what you were able to accomplish and what you were not. You can use a simple Google Drive checklist that is shared between the two of you. 5. Stick To It ::: Maintain this system for at least 14 days. You can modify the system on the weekends, but try to stay as close to your routine as possible. 6. Evaluate It ::: After 14 days, reassess what worked well and what did not. You should easily be able to continue the system you have created indefinitely. That is the goal. This is a lifestyle change. 7. S h a r e I t : : :  E m a i l m e at  [email protected]  and let me know how the system is working for you. Talk to 23

me about your breakthroughs, problems, questions, and success stories. 8. Learn More About It ::: I highly recommend you check out the resources listed at the end of this chapter to gain further insight into healthy habits.  *If you would like me to be the other person who holds you able to your goals, check out my coaching program at AmbitiousCoaching.com. 

Jeff's 3-Hour Morning Routine "Lose an hour in the morning, and you will be all day hunting for it." - Richard Whately

You can model your morning after mine if you would like. This should give you a good idea as to the level of detail you may need to make your morning run smooth. In the beginning, I recommend being as detailed as possible and carrying a checklist with you throughout the  morning. Over time you will memorize the list and these  activities  will become solidified habits. • 5:00 am - Get up and put on workout clothes • 5:05 am - Feed my dog Benny // Take vitamins • 5:15 am - Drink one liter of water 24

• 5:25 etc. • 5:30 walk • 5:45 • 5:55 • 6:25 • 7:15 • 7:35 • 8:00

am  - Check email, facebook, website, am - Put on s // Take Benny on a am - Make an americano // Eat 3 bananas am - Morning Reading am - Exercise (run, lift, yoga, etc.) am - Make my breakfast fruit smoothie am - Shower // Get dressed for the day am - Begin work

Jeff's Evening Routine 1. Take Benny on a walk 2. Dinner // Catchup with my wife Tessa 3. Set goals for the following day 4. Read for 30 minutes before bed 5. Sleep at 9 pm (10 pm at the latest)

Alternative Plan: If this morning routine seems too detailed, make a plan that works for you. For example, you could list a few key items you want to accomplish without any times associated with them. This way you would know what to do and you wouldn’t feel so tied to a schedule to ensure your own success. This system works for me, but I encourage you to make a system that motivates you to improve your day.

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The 5 AM Toolkit Resources to help with the Transition Popular Posts from JeffSanders.com 1.101 Innovative Ways to Begin Your Day 2.Superstar Daily Rituals and Michael Hyatt’s Morning Routine 3.Top 10 Habits of Successful People 4.7 Ways NOT to Start Your Ideal Day 5.The Miracle Morning: an Interview with Hal Elrod [podcast] 6.Water Before Coffee 7.Why You Should Be Using Nozbe for Task Management 8.7 Intoxicating Reasons to Drink Green Smoothies 9.7 Amazing Benefits of a Standing Desk 10.Top 10 Natural Energy Boosters

Other Great Resources 1. The 5 AM Miracle Community group on Facebook [request to and I will approve you within 24 hours] 2. 5 Club [iPhone App] by Bryan Harris 3. Slay Your Dragons Before Breakfast [blog post] by Michael Hyatt 4. Eat That Frog! 21 Great Ways to Stop Procrastinating and Get More Done in Less Time [book] by Brian Tracy 5. E.gg Timer [website] 6. 20 Alarm Clocks to Wake You Up Creatively [blog post] 7. Focus: A Simplicity Manifesto in the Age of Distraction [book] by Leo Babauta 8. The Accidental Creative [book] by Todd Henry 9. The Power of Full-Engagement: Managing Energy, Not Time, is the Key to HighPerformance and Personal Renewal [book] by Jim Loehr and Tony Schwartz 10.The Early to Rise Experience: Learn to Rise Early in 30 Days [kindle book] by Andy Traub 26

About Jeff

the Facebook Community!

Hey there! I'm Jeff Sanders, and I hope you enjoyed this short book.

In case you are interested in ing an ambitious group of early risers where you ask questions, get , and share ideas, request to The 5 AM Miracle Community group on Facebook. (I will approve your request within 24 hours!)

I'm excited to hear about your journey, so feel free to connect with me online and let me know what big projects you’re working on.   Here's a little more about me: • I am the host of The 5 AM Miracle Podcast. • I am a productivity junkie, author, and coach. • I love nothing more than running trail marathons while eating an incredible number of bananas.

The community is an amazing place to stay connected with other people who are also actively working on transforming their lives, beginning at sunrise. Click here to .

I post new content every week on my website at JeffSanders.com about healthy habits, personal development, and rockin’ productivity. I am a husband to a beautiful woman named Tessa and a father to a quirky pug named Benny. The three of us live in Nashville, Tennessee.

Connect with Jeff: Email | Blog | Twitter | Facebook

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#5amMiracle “Thanks to #5amMiracle by @JeffSandersTV I will be waking up bright and early! http://5amMiracle.com”

Tweet that!

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