The Simple System That Makes 5am Workouts Feel Effortless
Try this tonight: Win your mornings the night before.
It's Monday morning at 5:00 AM.
Your water bottle is filled.
Your workout clothes are ready.
Your morning routine runs on autopilot.
This isn't about motivation or willpower–it's about what you did last night.
As a career firefighter, lawyer, and coach, I've learned that successful morning workouts aren't won at 6 AM – they're won the night before.
Here's the problem: Most people's morning routines fail before they wake up.
They set multiple alarms, write extensive to-do lists, and try to rely on pure willpower to drag themselves out of bed. Then they wonder why they hit snooze and skip their workout.
Too much. Waaayyyy too much. When you’re exhausted and don’t “feel” like working out you need to rely on more than willpower.
You need a system to help you run on autopilot.
Today, I'm sharing my 15-minute evening reset system. It's the exact approach I've used to maintain my fitness through 24-hour shifts, family obligations, and a busy career.
No fancy apps required – just practical strategies that actually work.
Your New Identity
You’ve heard me talk about this before, and it’s vitally important. Your mindset will make all the difference between getting where you want to go and getting stuck where you already are.
First, stop thinking of yourself as "someone who struggles with mornings,” or “not a morning person.”
Instead, you're the type of person who prioritizes your most important tasks first thing in the morning. You're not trying to be more disciplined – you're becoming someone who sets themselves up for success. And you do this through your new system.
Big difference.
Phase 1: The 5-Minute Foundation (Days 1-7)
Your only goal for week one? Set up your environment for success.
Here's your exact checklist:
First: Put workout clothes by your bed.
This silences that little voice first thing in the morning that tells you that you can’t workout because you don’t know what to wear. Better yet, wear your workout clothes to bed.
Second: Fill and place your water bottle.
Bonus points if you add electrolytes. When you wake up you’re dehydrated, getting some water and electrolytes on board first thing helps with waking up and feeling alert. I like the LMNT brand because they’re sugar free and don’t contain a bunch of chemicals, but feel free to choose whichever you like (link is to Amazon).
Third: Clear workout space.
Again, when you’re not feeling motivated, it’s too easy to create excuses. When the space is all prepped, all you need to do is get started.
Fourth: Put your phone/alarm across the room.
If you’re a chronic snoozer, this is a must because it forces you to get out of bed. Once you’re up, head straight to drink some water or splash some cold water on your face.
That's it. No additional expectations.
Remember: We're not trying to transform your entire evening routine. We’re spending this first week building a foundation to build on.
Phase 2: The 10-Minute Momentum Builder (Days 8-14)
Now, keep doing what you’ve been doing, but add two simple planning elements:
First: Quick calendar check (2 minutes)
Review tomorrow's schedule
Identify potential obstacles
Plan workout timing
This is important because your brain loves to play tricks on you. Your brain will tell you if you have a busy day tomorrow you should skip the workout for some extra sleep. Don’t fall for it.
Instead, if you know you have a busy day tomorrow plan on having a lighter workout. This way you can conserve some energy while simultaneously getting in a workout.
Second: Basic prep work (3 minutes)
Lay out work clothes
Pack gym bag (or lunch) if needed
Set coffee maker timer
The key here is to streamline your morning so you have zero excuses to take away from your workout time. No running around at the last minute because you forgot to iron your shirt.
The key? If you feel resistance, drop back to the 5-minute basics. No guilt. No shame. Just return to foundation.
Phase 3: The Complete 15-Minute System (Days 15+)
Now we put it all together. The longer you do this the faster you get. The other added benefit is now that your 2+ weeks into your new nighttime routine it should be getting easier to put it on autopilot. No need to expend unnecessary mental energy on what you should be doing.
Here’s what the routine looks like:
Phase 1: Physical Environment (< 5 minutes):
Workout clothes prep
Space clearing
Equipment check
Water/nutrition prep
Phase 2: Mental Preparation (< 5 minutes):
Schedule review
Priority setting
Obstacle planning
Success visualization
Phase 3: System Optimization (< 5 minutes):
Progress tracking
Adjustment identification
Next-day visualization
Commitment renewal
Why This Works
After wasting thousands of mornings (and talking to so many others that have done the same), I've found three keys to morning workout success:
Decision Elimination: Every decision you remove at night is one less barrier in the morning. Remember, you mind will do whatever it takes to keep you comfortable.
Environment Design: Your surroundings shape your behavior more than willpower ever will.
Momentum Building: Small wins at night create big victories in the morning.
The Emergency Protocol
I get it. Life happens, and I’m busy too. Here's your backup plan for those late nights or when you’re traveling:
If you're exhausted:
Do the 5-minute basics from Phase 1
Skip the planning
Get to bed earlier
If you're traveling:
Focus on portable prep
Use the hotel room layout
Maintain the basic routine
The most important rule?
Never skip two nights in a row.
Back to back skips almost always cascade into weeks of chaos.
Ready to Level Up?
Your morning workout success starts the night before. Choose your starting phase and begin tonight.
Want a complete morning workout system to pair with your evening reset? I send one quick, no-equipment workout to your inbox every morning Monday through Friday.
No more guessing what to do. No more complicated programs. Just show up and follow along. Because the simplest solution is usually the one that works the best.
**Disclaimer: There are Amazon links in this post. This means if you click the link and choose to purchase I will get a small…I mean really small…commission at no charge to you. It helps support the newsletter.