The ‘5 to 9 Before 9 to 5’ Trend Isn’t for Everybody, but It May Be for You

It’s been true throughout human history: We’re always looking for more time. And as we never seem to find it, we focus on filling, stretching and enriching the time we do have.

If you spend any of your time on social media, you know that productivity trends are a go-to topic for influencers. Every day, there seems to be a new method for making the most of your time (and improving your health and well-being in the process).

The “5 to 9 before 9 to 5” is a particularly popular social media productivity trend. It’s popular, but does it actually make you happier, healthier and more effective? And even if it does, is it sustainable long term?

We asked psychologist Ramone Ford, PhD. He breaks down the benefits and drawbacks — and shares advice for getting started.

What is the 5 to 9 trend?

The premise of the 5 to 9 before 9 to 5 routine is easy to explain but, for many people, hard to actually do. Basically, you wake up at 5 a.m. and devote the first four hours of your day to self-care. Only after making time for yourself do you settle in and start your workday.

Dr. Ford describes self-care as activities you do to ensure your physical, mental and spiritual health. The 5 to 9 doesn’t specify the kinds of self-care activities you do during your morning me-time. Instead, he says that you’re supposed to tailor the 5 to 9 to fit your needs.

Here are a few examples of self-care activities that might make sense to include in a 5 to 9 routine:

• Cooking and eating a healthy breakfast
• Exercising or practicing intentional movement
• Meditating or engaging in a spiritual practice
• Reading or journaling
• Spending time with a loved one
• Accomplishing important tasks
• Enjoying hobbies
• Studying or working on a side hustle

Whatever combination of self-care activities you decide to perform, the end result is the same: You start your workday having already accomplished something that’s meaningful to you. At least, that’s what’s supposed to happen.

Benefits of a 5 to 9 before 9 to 5

When it works, the 5 to 9 creates a snowball effect. The healthy habits you practice — and the sense of personal achievement — motivate you to continue making positive choices throughout the day.

“Especially if you’re waking up to do healthy activities you don’t typically do, that can have a positive effect on your physical and mental health,” Dr. Ford notes.

Devotees of the 5 to 9 often say the routine:

• Improves physical health. Starting your day with healthy habits sets you up for continued success. For example, studies suggest people who exercise in the morning tend to be more physically active throughout the day than those who exercise in the afternoon or evening.
• Enhances mood. Whether you spend your 5 to 9 walking, eating a nice breakfast, cuddling with Fido or doing all three, Dr. Ford says that you’re triggering the release of happy hormones like serotonin, dopamine and endorphins. The result: less pain, more energy and a brighter mood.
• Lowers stress. Dr. Ford says our brains love routine because it makes our days more predictable. Packing a morning routine with self-care only deepens those benefits. Stress is inevitable. But you’ll be less reactive (and more resilient) if you prioritize your well-being every day.
• Reduces distractions. Many people aren’t awake at 5 a.m. That makes it a great time to complete tasks that require uninterrupted focus.
• Facilitates work-life balance. For some, scheduling “me hours” like work hours makes it easier to protect the time.
• Promotes self-development. Have you always dreamed of learning another language or mastering the art of soapmaking? A 5 to 9 routine might be exactly what you need to finally make it happen.
• Improves self-esteem. It’s amazing how good checking a box can make you feel. Dedicating time to yourself every single day doesn’t just give you a sense of accomplishment: It also reminds you that you’re worth the investment!

Everybody’s 5 to 9 looks a little bit different, but as Dr. Ford explains, the goal is the same: Getting more out of your day.

“I’m not a morning person,” he confesses. “But I always feel better when I wake up early and get a lot of things taken care of.”

Drawbacks of a 5 to 9 routine

There’s no doubt about it: The 5 to 9 trend sounds great in theory. Transformative, even. But in practice? Well, results are mixed, to say the least.

For some, a 5 to 9 is a recipe for a crash and burn.

For one thing, a 5 to 9 doesn’t actually add more hours to your day. So, in order to practice a morning self-care routine, you have to give something else up. For lots of people, that “something” ends up being sleep.

That’s a big mistake, Dr. Ford says.

“We need the restorative benefits of a good night’s sleep for everything from our immune and brain health to weight control,” he elaborates. “If you’re burning the candle at both ends, it can become physically, mentally and emotionally problematic.” You may want to let this social media trend pass you by if you:

• Are a night owl
• Deal with chronic sleep deprivation
• Work the night shift or have inconsistent hours
• Have been diagnosed with a sleep disorder
• Like to stay out late on weekends

Getting enough sleep is a huge accomplishment. But a 5 to 9 routine may still be a bad fit for you if you have a chronic health condition that impacts your energy levels, mood, motivation or executive functioning skills. Talk to your provider before changing things up if you:

• Are healing from an ailment, injury or traumatic event
• Have a disease or disability that’s dynamic (meaning your symptoms can change unexpectedly)
• Are in recovery from a substance use disorder (SUD)

Making the trend work for you

Love the idea of a 5 to 9, but can’t wrap your head around the idea of waking up at 5 a.m.? No problem! Adopting healthy habits is easiest when you adapt the strategy to fit your needs. You can do that by:

• Opting for a 5 p.m. to 9 p.m. instead. The world revolves around early birds, but there’s nothing inherently better about rising before the sun. If you’re a night owl, consider starting your 5 to 9 when you clock out from work — or later!
• Prioritizing the principle. At its core, Dr. Ford says that adopting a 5 to 9 before 9 to 5 is all about “Giving yourself first fruits.” Investing four hours in self-care has clear benefits. But more doesn’t always mean better. An intentional 20 minutes can make your life more balanced, too.
• Easing into it. “With social media trends, it’s tempting to jump into the deep end,” Dr. Ford concedes. “But you may be more successful if you ease into it. Start by spending an hour filling your own cup. The goal is finding balance, not keeping up with a trend.”
• Avoiding the comparison trap. Watching videos of influencers running to the gym at 5 a.m. with a book in one hand and a green juice in the other might motivate you. Or it could make you feel like you’re “doing self-care wrong.” Dr. Ford stresses the importance of building a routine that works for you — and resisting the urge to compare it to others.
• Defining self-care for yourself. Maybe doing tai chi in the park at sunrise brings you joy. That’s great! But a regularly scheduled 5 p.m. dance party is self-care, too. Wellness is a thing you create, not something you imitate.

A final word of advice

Don’t twist yourself in knots trying to make a 5 to 9 before 9 to 5 happen. If adopting a self-care schedule is adding to your stress, robbing you of sleep or burning you out, let it go. You don’t serve the routine. It serves you. And if it stops serving you, dropping it’s the right thing to do.

Remember: At the end of the day (and at the beginning!), you are more than your productivity.