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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.

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
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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
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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 . . .
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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 remember;
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. Heres why:
When you decide ahead of time how your day
will go;
When you write down your goals, dreams, and
aspirations;
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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.

"The sun has not caught

me in bed in fifty years."
- Thomas Jefferson

During my senior year of college I joined 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 joined The 5 AM Club. The
members 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 effectivemorning routine I callThe Daily
Dominator, I can get more done by 8 AM than
most people accomplish all day.
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I have a lot of confidencein my system. I know

it works and I know you can apply the sameprinciplesto 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 join The 5 AM Club - an exclusive group that allows anyone to join, 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. Unrivaledproductivity on your highest priorities
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"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 willreceive.

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 effectivenessbased 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 recommendbuying 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 yourbed 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 didnt 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.
Its a great way to see others who are awake
with you and hold yourself accountable 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 peopleprefer to exercise later
in the day, but studies have proven again and
again that people who work out early in the
morning are moreconsistent and stick with their
exercise routines considerably longer than everyone else.

minutesessionofburst 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 oforganicfruit 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 cametothe 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

DeskandHow to Custom-Build a Standing Desk
Meditation // Yoga // Prayer // Morning Reading
Not everyone wantstheir 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 Davids 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.
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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
onsilent 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 andexecuteefficiently.
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
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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, focuson 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 changeyour 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
andeveningroutine 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 accountable 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 isshared 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 yourroutine 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 Jeff@JeffSanders.com and let me know
how the system is working for you. Talk to
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meabout 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 accountable 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
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 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 contacts // 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
wouldnt 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 Hyatts
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 join 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
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About Jeff

Join the Facebook Community!

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

In case you are interested in joining an ambitious group of early risers where you ask questions, get support, and share ideas, request to
join 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 youre 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 join.

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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