Templates
The 5 AM Founder week
A weekly schedule for founders built on an early start: gym at 05:30 six days a week, three hours of deep work every weekday from 07:00, an hour of sales calls at 14:00, and thirty minutes of reading every night.
Mon
- Gym05:30–06:30
- Deep work07:00–10:00
- Sales calls14:00–15:00
- Read21:00–21:30
Tue
- Gym05:30–06:30
- Deep work07:00–10:00
- Sales calls14:00–15:00
- Read21:00–21:30
Wed
- Gym05:30–06:30
- Deep work07:00–10:00
- Sales calls14:00–15:00
- Read21:00–21:30
Thu
- Gym05:30–06:30
- Deep work07:00–10:00
- Sales calls14:00–15:00
- Read21:00–21:30
Fri
- Gym05:30–06:30
- Deep work07:00–10:00
- Sales calls14:00–15:00
- Read21:00–21:30
Sat
- Gym05:30–06:30
- Read21:00–21:30
Sun
- Read21:00–21:30
The week, day by day
- Monday: 05:30 Gym (1 h), 07:00 Deep work (3 h), 14:00 Sales calls (1 h), 21:00 Read (30 min)
- Tuesday: 05:30 Gym (1 h), 07:00 Deep work (3 h), 14:00 Sales calls (1 h), 21:00 Read (30 min)
- Wednesday: 05:30 Gym (1 h), 07:00 Deep work (3 h), 14:00 Sales calls (1 h), 21:00 Read (30 min)
- Thursday: 05:30 Gym (1 h), 07:00 Deep work (3 h), 14:00 Sales calls (1 h), 21:00 Read (30 min)
- Friday: 05:30 Gym (1 h), 07:00 Deep work (3 h), 14:00 Sales calls (1 h), 21:00 Read (30 min)
- Saturday: 05:30 Gym (1 h), 21:00 Read (30 min)
- Sunday: 21:00 Read (30 min)
Why it works
- The hardest work happens before anyone can interrupt. Deep work from 07:00 to 10:00 is done before most inboxes fill up.
- Training first means it cannot be cancelled by the day.
- Sales is a daily block, so pipeline does not depend on mood.
- Reading at 21:00 is the signal that the day is over.
Make it yours
- Not a morning person? Shift everything by an hour; keep the order.
- More meetings? Put them between 11:00 and 14:00 so the morning stays clear.
- Selling more? Make the sales block 90 minutes.
Use it
Open the week builder, paste the line below and adjust the times to your life:
Questions
Do I really need to start at 5 AM?
No. The point is that deep work and training happen before the day can take them. Start when you can protect those hours.
Use this week in Cutline
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Keep reading
Who it is forFounders and entrepreneursA weekly planner for founders: protect deep work, block sales time, ship on schedule and see the hours you actually put in. Free to start.GuidesDeep work scheduleHow to build a deep work schedule: when to block focus time, how long, how to protect it, and example schedules for founders, creators and students.TemplatesShip in 7 DaysA launch week schedule: four hours of building every day, design on Monday and Tuesday, launch prep on Thursday, ship on Friday at 4. Free template.TemplatesMonk ModeA monk mode schedule: four hours of deep work every day, gym six mornings, a phone-free walk and an hour of reading. Free weekly template.