The document provides a summary of Robin Sharma's book "The 5 AM Club". Some key points include: - Sharma advocates waking up at 5 AM to maximize productivity and focus through exercising, reflecting, and learning in the early morning hours. - He outlines scientific reasons why the early morning hours boost creativity and offers habits like journaling to capitalize on this focused time. - The book also details strategies for developing powerful habits through triggers, rituals, and rewards and maintaining success over the long term.

1. THE 5 AM CLUB
A REVIEW
OWN YOUR MORNING
ELEVATE YOUR LIFE

2. THE 5 AM
CLUB
SYNOPSIS
• The 5 am club watchword is own your morning,
elevate your life.
• Mornings are struggle, he believed that his
formula can inspire and get focused
• He also offers neuroscientific support for
approaches that will help you rise far more
quickly than the rest of society.

3. THE FIVE GROUND RULES
Distractions are the death of creativity.
Genius does not grow excuses.
The first part of any change is complicated, the middle is messy
and the end is beautiful.
To get to the top 5%, you must start doing what 95% are not
willing to do.
Keep going even when you want to surrender. Success usually
comes to those who are relentless.

4. THE THREE-STEP SUCCESS FORMULA
• Sharma provides a three-step formula you can apply to all parts of your
life.
• First, you should be working on improving your awareness. This
heightened level of insight and consequences will then optimise your daily
decisions.
• Improved awareness will lead to better choices.
• Finally, once you get your daily choices correct, you will dramatically
accelerate your ability to accomplish and have a significant impact as a
leader.

5. THE FOUR
FOCUSES OF
HISTORY
MAKERES
• Sharma researched where the most influential
people place their focus. The results of this
research are:-

6. 1) CAPITALIZATION
IQ
• Natural talent is not what defines great
individuals.
• It is the extent of that potential that they
capitalize on through consistency and
relentlessness.
• It does not matter in what sport and specialism
an individual engages with.
• Those willing to put in exceptional dedication
will become iconic.

7. 2) FREEDOM
FROM
DISTRACTIO
N
• An addiction to distraction is the death of your creative
production. Strip away all the layers of complexity from
your days. Simplify and streamline everything. Less is
more. Concentrate on a few projects so that you can
make them exceptional. A few groundbreaking projects
are better than multiple tasks and produce lackluster
results. Prioritize quality over quantity.
• Stop managing your time and start managing your
focus. It might appear like spreading yourself thin
saves you time. But your focus is ultimately the most
important thing.

8. 3) PERSONAL
MASTERY
PRACTICE
• All your actions within your environment are a result of
what’s happening within you. Your fortune always follows
your fearlessness, and your influence in the world is
entirely attributable to the nobility, vitality, and luminosity
you have accessed in your consciousness.
• External always impress internal. Your creativity,
productivity, prosperity, performance, and impact on the
planet are always an expression of what’s going on inside
you. Your internal reflection will always manifest within
your external behaviour. So, challenge yourself when you
are negative or distracted. If you can master your inner
world, you will master the external world too.

9. 4) DAY
STACKING
• Each day is equally important in the bigger
pitcher of your life. So, craft your life based on
each day, focusing on the bigger pitcher of your
life. Each of your special days represents your
precious life in miniature. What we are doing
today is creating our future. So always
consistently and relentlessly stick to your focus.

10. THE SECRETE OF MORNING GENIUS
• WHEN WE GET UP AT FIVE IN THE MORNING, THE STILLNESS,
SOLITUDE, AND SILENCE TRIGGER OUR BRAINS. OUR BRAIN
SHIFTS FROM BETA TO ALPHA, THROUGH THETA. AND THEN A
PHARMACY OF MASTERY STIMULATES IN OUR BRAINS. THESE
CHANGES HELP US PRODUCE GROUNDBREAKING THOUGHTS
THAT WOULD NOT HAVE PREVIOUSLY BEEN POSSIBLE.

11. THE FOUR INTERIOR EMPIRES
TO BE GENIUS AND
THRIVE IN THE LONG
RUN, WE NEED TO TAKE
CARE OF OURSELVES.
SHARMA CALLS THESE
OUR INTERIOR EMPIRES
AND PROVIDES THE FOUR
MOST IMPORTANT ONES.
1. MINDSET: RELATES TO
THE PSYCHOLOGICAL
ASPECT OF OUR BEING,
FOR EXAMPLE, OUR
THINKING AND OPTIMISM.
2. HEART SET: RELATES TO
OUR EMOTIONAL
INTELLIGENCE. HOW
GOOD ARE WE AT
MANAGING OUR OWN
EMOTIONS?
3: HEALTH SET: RELATES
TO OUR PHYSICAL
FITNESS.
4: SOUL SET: RELATES TO
SPIRITUALITY. HOW ARE
WE CONNECTING TO THAT
SUPREME POWER?
BY TAKING CARE OF
THESE FOUR EMPIRES, WE
CAN ACHIEVE
REMARKABLE THINGS.

12. THE FIVE
SCIENTIFIC
TRUTHS THAT
GOVERN
SUCCESSFUL
HABITS
SHARMA USES SCIENCE TO GUIDE HIS MORNING ROUTINE. BASED ON RESEARCH, HE OFFERS
YOU FIVE SCIENTIFIC THAT WILL HELP YOU DEVELOP HABITS.
1. STRONG WILLPOWER ISN’T SOMETHING YOU ARE BORN WITH. IT’S A SKILL YOU CAN
DEVELOP THROUGH CONSTANT PRACTICE. GETTING UP AT 5 A.M. IS PERFECT SELF-CONTROL
TRAINING FOR THE REST OF YOUR DAY. IF YOU CAN PUSH YOURSELF TO GET UP EARLIER
THAN MOST OTHER PEOPLE, YOU CAN PUSH YOURSELF TO DO ANYTHING.
2. JUST LIKE A MUSCLE, PERSONAL DISCIPLINE WILL GROW IF IT’S PUT UNDER PRESSURE. SO,
WE SHOULD ACTIVELY CREATE CONDITIONS OF RELATIVE STRESS. THESE EXPERIENCES WILL
BUILD NATURAL POWER.
3. WILLPOWER WEAKENS WHEN YOU ARE TIRED. SO, TO REACH MASTERY, YOU SHOULD TAKE
TIME TO RECOVER AND MANAGE DECISION FATIGUE.
4. DEVELOPING A NEW HABIT AND SUSTAINING IT LONG-TERM FOLLOWS A CLEAR FOUR-PART
PATTERN.
5. AS YOU DEVELOP SELF-CONTROL IN ONE AREA OF YOUR LIFE, YOU WILL EVENTUALLY
IMPROVE IT IN ALL AREAS. THAT’S WHY BEING A 5:00 AM CLUB WILL GIVE YOU A COMPETITIVE
EDGE IN EVERYTHING YOU DO.

13. HEROIC
HABIT
MAKERS
SHARE THESE
THREE
VALUES
SHARMA EXPLAINS THAT THE MOST PROFICIENT
HABIT MAKERS LIVE BY THREE KEY VALUES. THESE
ARE:
1) PERSISTENCE AND CONSISTENCY ARE THE KEYS
TO VICTORY. OF COURSE, ANYONE CAN BE GREAT IN
JUST ONE DAY. BUT TO BE GREAT CONSISTENTLY IS
WHAT IS REQUIRED TO BECOME HEROIC.
2) YOUR LEVEL OF RESPECT FOR YOURSELF IS
ULTIMATELY DETERMINED BY HOW MUCH WORK
YOU PUT INTO COMPLETING WHAT YOU HAVE
STARTED.
3) HOW YOU PRACTICE WHEN NO ONE’S WATCHING
YOU IS EXACTLY HOW YOU WILL PERFORM WHEN
YOU HAVE AN AUDIENCE.

14. THE
LIFETIME
HABIT ARC
• THE LIFETIME HABIT ARC IS THE FOUR-
PART AUTOMATION PATTERN WE
MENTIONED EARLIER.
• THE FIRST STEP IS THE TRIGGER. IT’S
THE CUE THAT INITIATES THE HABIT.
ONCE THE HABIT IS INITIATED, WE NEED
TO FOLLOW A RITUAL TO CONTINUE IT.
THEN, AFTER COMPLETING THE HABIT,
IT’S TIME FOR US TO REWARD
OURSELVES. FINALLY, ONCE THAT
REWARD IS PLEASURABLE, THAT’S WHEN
REPETITION COMES INTO THE PITCHER.

15. THE HABIT INSTALLATION PROTOCAL
ACCORDING TO RESEARCH IT TAKES 66 DAYS FOR ANY HABIT TO BECOME AUTOMATIC.
THAT SAID, THESE 66 DAYS ARE DIVIDED INTO THREE STAGES.
1) STAGE ONE IS DESTRUCTION, WHERE WE DESTROY OUR OLD HABITS AND TRY TO
IMPLEMENT A NEW ONE.
2) THE FOLLOWING 22 DAYS ARE PART OF THE INSTALLATION STAGE. THIS IS THE MOST
CHALLENGING PHASE OF ALL THREE. INSTALLATION IS WHERE WE ATTEMPT TO INSTALL
THIS HABIT INTO OUR LIVES. WE DEAL WITH HOW THE HABIT IMPACTS AND IS IMPACTED
BY THE REST OF OUR HABITS.
3) THE LAST STAGE IS INTEGRATION. INTEGRATION IS WHERE THE HABIT SLOWLY STARTS
TO BECOME MORE LIKE AN AUTOMATIC RESPONSE.

16. THE THREE POCKETS OF 20/20/20
FORMULA
• THE FIRST HOUR OF YOUR DAY SHOULD BE SPLIT INTO THREE 20-
MINUTE POCKETS OF EXERCISE, REFLECTION, AND STUDY.

17. POCKET#1:
MOVE
5:00 AM TO 5:20 AM IS WHEN WE HAVE TO MOVE.
THIS INCLUDES DOING INTENSE EXERCISE,
HYDRATING OURSELVES, OR BREATHING DEEPLY.
THIS IS BECAUSE YOUR BODY HAS BEEN IN A STATE
OF SLEEP, AND YOU NEED TO ALLOW YOUR BODY
AND MIND TO AWAKE UP FULLY.
WHEN WE EXERCISE FIRST THING IN THE
MORNING, OUR CORTISOL LEVEL DECREASES. OUR
DOPAMINE AND SEROTONIN ALSO INCREASE.
THESE CHANGES ELEVATE OUR MOOD AND OUR
METABOLISM. SO, WE ARE READY FOR THE DAY
AHEAD. WE WILL BE LESS STRESSED THROUGHOUT
THE DAY, AND OUR ENERGY LEVEL WILL REMAIN
HIGHER THAN IF WE HADN’T EXERCISED.

18. POCKET#2:
REFLECT
THIS POCKET IS FROM 5:20 AM TO 5:40 AM. YOU
SHOULD USE THIS TIME TO REFLECT ON YOUR
LIFE. YOU CAN REFLECT EITHER BY MEDITATION
OR WRITING IN OUR JOURNAL. YOU MIGHT ALSO
WANT TO SPEND THIS TIME PLANNING YOUR DAY,
PRAYING, OR CREATING A TIME OF PERSONAL
CONTEMPLATION; ANYTHING THAT FEELS
NATURAL AND INVOLVES ACTIVE REFLECTION.
THIS STEP HELPS US TO BE MORE AWARE OF
OURSELVES AND OUR MISSION, VISION, AND LIFE
GOALS. IT ENSURES WE ARE IN ALIGNMENT WITH
OUR HIGHER PURPOSE.

19. POCKET#3:
GROW
THIS POCKET SHOULD GENERALLY OCCUR
BETWEEN 5:40 AM TO 6:00 AM. IN THESE 20
MINUTES, YOU HAVE TO REVIEW YOUR
LIFE, WEEK, AND DAY GOALS.
YOU CAN READ BOOKS IN YOUR FIELD,
LISTEN TO AUDIOBOOKS OR PODCASTS, OR
ENGAGE WITH AN ONLINE TRAINING
COURSE. THIS TIME SHOULD INVOLVE
ENGAGEMENT WITH WHATEVER WILL
HELP YOU GROW IN YOUR RESPECTIVE
FIELD.

20. THE
BENEFITS OF
JOURNALING
• JOURNALING MULTIPLIES OUR CLARITY AND AWARENESS.
THIS CLARITY AND AWARENESS IS THE ONLY WAY TO
ENSURE WE ARE ON THE RIGHT PATH.
• JOURNALING ACTIVATES DELIBERATE GRATITUDE. IT IS
OFTEN EASY TO GET TIED UP IN THE BUSINESS OF OUR
DAILY LIFE AND FORGET TO BE GRATEFUL. JOURNALING IS
A FANTASTIC WAY TO HANDLE YOUR EMOTIONS WHEN YOU
FEEL LOW, AND EXPRESS YOUR LIFE WHAT IS GOOD IN
YOUR LIFE.
• JORNALING ALSO ALLOWS YOU TO PLAN EFFECTIVELY AND
SET DEMONSTRABLE GOALS. THIS MEANS YOU WILL
UNDERSTAND WHEN YOUR PERFORMANCE IMPROVES. AS
WE HEARD SO MANY TIMES, WHAT GETS WRITTEN GETS
DONE. FINALLY, JOURNALING CAPTURES LIFE’S BEST
EXPERIENCES. JOURNALING ALLOWS YOU TO RE-
EXPERIENCE JOYFUL TIMES.

21. THE PRE-
SLEEP
RITUAL
WHEN WE TALK ABOUT GETTING UP AT 5:00 AM, IT’S IMPOSSIBLE UNLESS WE
SLEEP ON TIME. WE NEED TO SLEEP ON TIME AND HAVE A HIGH-QUALITY
SLEEP. IT’S VITALLY IMPORTANT THAT YOU KEEP TO A HEALTHY PRE-SLEEP
RITUAL TO ENSURE THESE TWO FACTORS. GENERALLY, THIS RITUAL SHOULD
OCCUR BETWEEN 7:00 PM TO 8:00 PM. YOU SHOULD MAKE SURE THAT, BY THIS
TIME, YOU HAVE HAD YOUR LAST MEAL OF THE DAY. YOU WILL ALSO WANT
TO TURN OFF ALL YOUR DEVICE AND KEEP THEM AWAY FROM THE BED.
TRY TO ISOLATE YOURSELF FROM OVERSTIMULATION. FROM 8:00 PM TO 9:00
PM, YOU CAN HAVE FAMILY TIME. YOU CAN HAVE HONEST CONVERSATIONS
WITH YOUR LOVED ONES OR MEDITATE IF YOU WANT. YOU CAN SPEND SOME
MORE TIME READING OR LISTENING TO AUDIOBOOKS OR PODCASTS. THE
IDEA IS TO JUST RELAX AND CALM YOUR MIND BEFORE SLEEPING.
9:00 PM TO 10:00 PM IS WHEN YOU HAVE TO PREPARE FOR YOUR SLEEP. MAKE
SURE THAT YOUR ROOM IS COOL, DARK, AND TECHNOLOGY-FREE. YOU CAN
ORGANIZE YOUR EXERCISE GEAR FOR THE FOLLOWING DAY TO BE READY
AND MOTIVATED TO START YOUR DAY IN THE RIGHT WAY.
AND LAST BUT NOT LEAST: PRACTICE GRATITUDE BEFORE YOU SLEEP. DOING
THIS MEANS YOU ARE ENDING YOUR DAY ON A HIGH NOTE, ON A POSITIVE
NOTE.

22. THE AMAZING
DAY
DECONSTRUCTIO
N AND THE TEN
TACTICS OF
LIFELONG
GENIUS
• SHARMA DECONSTRUCTS WHAT A FANTASTIC DAY
LOOKS LIKE. HIS DAY STARTS AT 4:45 AM AND
ENDS AT 9:30 PM.
• DIFFERNET PEOPLE HAVE DIFFERENT
TIMETABLES, AND THEIR NEEDS WILL DIFFER.
HOWEVER, YOU CAN TAKE THIS AS A BASIC
GUIDELINE AND REFRAME YOUR STRUCTURE
ACCORDING TO YOUR NEEDS. BY KEEPING WHAT
WORKS FOR YOU, YOU CAN TREMENDOUSLY
IMPROVE YOUR CURRENT LIFESTYLE.
• SHARMA BELIEVES THERE ARE TEN TACTICS YOU
SHOULD IMPLEMENT FOR THE REST OF YOUR
LIFE TO SUSTAIN SUCCESS. THESE ARE:

23. TACTIC ONE- THE TIGHT BUBBLE OF
TOTAL FOCUS
• WHAT THIS MEAN IS THAT PEOPLE WHO EXCEL IN THEIR FIELD
STAY AWAY FROM DISTRACTION. THEY WORK IN A TIGHT BUBBLE
OF TOTAL FOCUS. IN THIS BUBBLE, NOBODY CAN INTERRUPT
THEM. TO EXECUTE THIS, ALL YOU HAVE TO DO IS ENSURE YOU
HAVE A SCHEDULED ROUTINE AWAY FROM INTERRUPTIONS AND
DISTRACTIONS. THIS ROUTINE WILL ALLOW YOU TO FOCUS ON
YOUR WORK ENTIRELY.

24. TACTIC TWO- THE 90/90/1 RULE
• FOR THE NEXT 90 DAYS, YOU SHOULD USE THE FIRST 90 MINUTES
OF YOUR WORK TO IDENTIFY ONE THING THAT COULD
REVOLUTIONIZE YOUR WORK. BY DOING THIS YOU’VE ENSURED
YOUR DAY’S FIRST 90 MINUTES ARE WHOLLY FOCUSED ON THE
SINGLE MOST IMPORTANT ACTIVITY OF YOUR CAREER. THIS
ALONE WILL GIVE YOU AN EXCELLENT RESULTS.

25. TACTIC THREE- THE 60/10 METHOD
• AFTER EVERY HOUR OF WORK, TAKE 10-MINS BREAK. GO FOR A
QUICK WALK, DRINK SOME WATER, DO SOME STRETCHES, AND
THEN GET BACK TO WORK. BY DOING THIS YOU ENSURED YOU ARE
NOT OVER-STRESSED. YOU ARE NOT SITTING IN ONE PLACE FOR
LONG, AND YOU REFUEL YOURSELF FOR THE DAY AHEAD.

26. TACTIC FOUR- THE FIVE DAILY
CONCEPTS
• YOU SHOULD WRITE FIVE GOALS THAT YOU WANT TO COMPLETE
ON A PARTICULAR DAY IN THE MORNING. DOING THIS SHOULD
HELP EVERY DAY BECOME THE BEST DAY IT COULD BE. YOU
ENSURE YOU STAY ON TRACK AND MOVE TOWARDS YOUR IDEAL
LIFE.

27. TACTIC FIVE- THE SECOND-WIND
WORKOUT
• WE ALL KNOW THAT WORKOUTS ARE CRUCIAL FOR US. SO, WHY
DO WE SIMPLY RESERVE THEM FOR THE FIRST HALF OF THE DAY?
BY SCHEDULING A SECOND WORKOUT, YOU CAN ENSURE YOU END
YOUR DAY ON A ENERGETIC NOTE.

28. TACTIC SIX- THE TWO MASSAGES
PROTOCOLS
• SHARMA BELIEVES IT IS A GOOD IDEA TO HAVE TWO MASSAGES
PER WEEK. THIS IS BECAUSE MASSAGES HELP YOU RELAX AND
GAIN THE ENERGY YOU LOSE THROUGHOUT THE WEEK.

29. TACTIC SEVEN- TRAFFIC UNIVERSITY
• THE IDEA IS NOT TO WASTE THE TIME WE SPEND COMMUTING. WE
CAN ACCOMPLISH SO MUCH MORE BY UTILIZING THIS TIME
PRODUCTIVELY. THIS IS WHAT ROBIN SHARMA CALLED TRAFFIC
UNIVERSITY. IF YOU ARE ON PUBLIC TRANSPORT, YOU CAN USE
THIS TIME TO THINK OF CREATIVE IDEAS. IF YOU ARE DRIVING,
YOU CAN LISTEN TO A PODCAST OR AUDIOBOOK TO LEARN AS YOU
COMMUTE.

30. TACTIC EIGHT- THE DREAM TEAM
TECHNIQUE
• WE CAN NOT ACCOMPLISH WHAT WE WANT TO ACCOMPLISH
WITHOUT THE HELP OF OTHERS. BY DELEGATING SOME TASKS TO
OUR TEAM MEMBERS, WE CAN ENSURE EVERYONE IS DOING
WHAT THEY ARE GOOD AT. SO, HAVING A DREAM TEAM IS A
CRITICAL PART OF ANY PURSUIT.

31. TACTIC NINE- THE WEELY DESIGN
SYSTEM
• YOU SHOULD SIT DOWN AND PLAN YOUR ENTIRE WEEK EVERY
WEEKEND, PREFERABLY ON SUNDAY. HOW DOES YOUR WEEK
LOOK LIKE? WHAT ARE THINGS YOU WANT TO ACCOMPLISH THIS
WEEK? WHAT DO YOU WANT TO DO EACH DAY?
• BY HAVING THIS WEEKLY PLAN, YOU CAN ENSURE YOU ARE
STICKING TO YOUR GOALS. YOU CAN DEVELOP THIS PLAN
FURTHER BY BREAKING THAT GOAL INTO FIVE DAILY GOALS.

32. TACTIC TEN- THE 60-MINUTE
STUDENT
• THOSE WHO ARE CONSIDERED GENIUSES BY SOCIETY STUDY FOR
A MINIMUM OF 60 MINUTES EACH DAY. FOR YOU, IT COULD BE A
BOOK ABOUT YOUR FIELD. IT COULD EVEN BE TALKING WITH
YOUR MENTOR. BUT THE IDEA IS TO LEARN. THE MOMENT WE
STOP LEARNING IS THE MOMENT WE STOP GROWING.

33. TWIN CYCLES OF ELITE PERFORMANCE
WE HAVE FIVE ASSETS:
MENTAL FOCUS,
PHYSICAL ENERGY,
PERSONAL
WILLPOWER, ORIGINAL
TALENT, AND DAILY
TIME.
WE HAVE TO PROTECT
THESE FIVE ASSETS.
WE PROTECT THEM BY
FOLLOWING THIS TWIN
CYCLE, THE HIGH
EXCELLENCE CYCLE,
THE DEEP REFUELING
CYCLE.
WE WORK WITH
COMPLETE FOCUS ON
THE HIGH
EXCELLENCE CYCLE
WITHOUT ANY
DISTRACTION OR
INTERRUPTION. AND
THEN, IN THE DEEP
REFUELING CYCLE, WE
COOL DOWN, RELAX,
AND REENERGIZE
OURSELVES.

34. USE JOY AS A GPS
• WITH THIS CONCEPT, THE AUTHOR
HAS MENTIONED WE CA USE JOY TO
GUIDE US ON THE RIGHT PATH.
SPEND TIME WITH PEOPLE WHO
SPARK JOY IN YOUR LIFE. YOU
SHOULD ALSO SPEND TIME ON
YOUR PURSUITS AND IN THE
PLACES THAT SPARK JOY. WHEN
YOU USE JOY AS A GPS, YOU
ENSURE YOU ARE HAPPILY
ACHIEVING YOUR GOALS.