The 5am(ISH) Club
I'm not naturally a member of the 5am club in fact, I love a lie-in as much as the next person. But over the last few years I've found myself setting the alarm a little earlier – not because I enjoy getting up before sunrise, but because it's often the only guaranteed time of the day that's mine.
My children seem to have an uncanny ability to find me wherever I am. Upstairs, downstairs, in the garden, in the gym – it doesn't matter. More often than not, though, I can usually squeeze in 15–20 precious minutes before they come wandering in to see what I'm doing. And honestly, I don't mind, time with them is precious too.
But I've learned that carving out a small amount of time for myself before the rest of the house wakes up can make a huge difference to how the rest of my day unfolds. The main reason I choose to exercise first thing in the morning is simple: it's done. I don't have to spend the rest of the day wondering when I'm going to fit it in. I don't have to negotiate with my diary, squeeze it before dinner or hope I'll still have the energy once the kids are in bed. It's ticked off before the day has really begun.
That simple shift removes a surprising amount of mental load. I start the day feeling accomplished, energised and in a much better frame of mind – of course, it wasn't always easy. The alarm going off earlier than usual wasn't exactly met with excitement at first. There were plenty of mornings when staying under a warm duvet felt far more appealing than getting up to exercise. But I quickly realised when I exercised first thing, it happened. When I left it until later, life often got in the way and before I knew it, another day had passed without doing the thing I'd promised myself I'd do.
The other unexpected benefit? I'm actually a nicer person when I've had that time. If I leave my workout until later, I often find myself watching the clock, feeling rushed and trying to squeeze everything into an already busy morning. That stress inevitably spills over onto the people around me, and that's not fair on them either. Taking a little time for myself helps me show up better for everyone else and that's something I think many of us need to hear.
Making time for yourself isn't selfish, it's necessary. As parents, partners, carers and busy professionals, we're often very good at putting everyone else's needs before our own. Over time, that can start to feel normal but you matter too. Looking after your own physical and mental wellbeing isn't taking something away from your family. If anything, it's giving something back. Exercise improves mood, supports mental clarity, reduces stress and helps build the consistency and discipline that often carries over into other areas of life.
It doesn't have to be a 5am workout. It doesn't even have to be in the morning. The important thing is finding a time that works for you and protecting it as best you can because the best routine isn't the one you see on social media it's the one that fits your life.
For me, that's usually a quiet workout before the rest of the house wakes up. For you, it might be a lunchtime walk, an evening strength session or ten minutes while the dinner is in the oven. The timing matters far less than the consistency. Find what works for you, stick with it and let the small things add up. You don't need a perfect routine. You just need one that you can keep coming back to.