The 4 AM Club

The habits

• Up at 5:30

  Daily · at 05:30

  He has reported 2:30 to 4 AM starts with a 7:30 PM bedtime. Pick a time that still leaves 7 to 9 hours of sleep.

• Prayer or quiet reflection, 10 min

  Daily · at 05:40

• Morning workout, 60 min

  Mon Tue Wed Thu Fri Sat · at 06:00

• Long walk or a round of golf

  Weekends

• Family time: dinner or the school run

  Daily · at 17:30

• Lights out by 9:30

  Daily · at 21:30

• 4 AM wake-up

  Weekdays · at 04:00 · Advanced

  Only with a bedtime around 8 PM. Losing sleep to rise early undoes the benefit.

• 16-hour fast

  Mon Tue Wed Thu Fri · 16 h fast · Advanced

  He has described 18-hour fasts five days a week. 16 hours is a gentler start. Skip fasting if you are pregnant, diabetic, underweight or have a history of disordered eating.

Not affiliated with or endorsed by Mark Wahlberg. Based on publicly reported routines. General wellness information, not medical advice. Check with a doctor before big changes to your training, sleep or eating.

Optional goal

1. Milestone 1

   Set the rhythm (Weeks 1–2)

   Wake and train on schedule

   • Choose your wake time and work back to a bedtime 8 hours earlier
   • Lay out workout clothes the night before
   • Write down the three things that matter most to you this year
   • Block a daily family-time slot in your calendar

2. Milestone 2

   Lock it in (Weeks 3–6)

   5 early workouts a week

   • Hit five early workouts in a single week
   • Move your wake time 15 minutes earlier if you are sleeping well
   • Plan one weekend walk or round of golf with someone you love
   • Review the month: what got easier and what still slips