{"id":27558,"date":"2025-12-16T15:03:17","date_gmt":"2025-12-16T19:03:17","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=27558"},"modified":"2026-04-28T12:26:00","modified_gmt":"2026-04-28T16:26:00","slug":"20-20-20-formula","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/20-20-20-formula\/","title":{"rendered":"The 20\/20\/20 Formula: Move, Reflect, Grow (Robin Sharma)"},"content":{"rendered":"\n

What if the secret to a productive day starts at 5 a.m.? Robin Sharma breaks down the 20\/20\/20 formula\u2014a simple method that divides your first hour into three focused segments. Each 20-minute block targets a different aspect of your well-being.<\/p>\n\n\n\n

This approach promises to help you start each morning with clarity, energy, and purpose. Read more to explore how each period works and how it might change the way you start your day.<\/p>\n\n\n\n\n\n\n\n

Originally Published: March 2, 2021<\/em>
Last Updated: December 16, 2025<\/em><\/p>\n\n\n\n

The 20\/20\/20 Formula<\/h2>\n\n\n\n

In The 5 AM Club<\/a><\/em>, Robin Sharma details the 20\/20\/20 formula. He separates the Victory Hour into three 20-minute periods to prepare your brain and harness your power for a successful day.<\/p>\n\n\n\n

Period 1: Move<\/em> from 5 a.m. to 5:20 a.m.<\/h3>\n\n\n\n

After you get out of bed, perform vigorous physical activity: Go for a run, do jumping jacks, or follow along to an exercise video. Sharma says that the activity itself is not as important as the level<\/em> of activity. When you exercise to the point of sweating, you trigger beneficial chemical processes in your brain. <\/strong>Your brain releases hormones and neurotransmitters that help to transmit positive feelings throughout the body, improve mood, and support cellular reproduction. These chemicals also stabilize the Ancient Brain<\/a> by reducing the release of cortisol. At the end of the 20 minutes, you\u2019ll be more psychologically sound and focused.<\/p>\n\n\n\n

(Shortform note: In Spark<\/em><\/a>, John Ratey goes into more detail about the connection between exercise and your brain. He writes that exercise helps us learn by stimulating the growth of new neurons and strengthening existing ones, limits the negative effects of stress, and improves our mental health by regulating neurotransmitters like serotonin and dopamine. Sharma recommends 20 minutes of exercise each morning, which closely aligns with the World Health Organization\u2019s guidelines<\/a>: They recommend 150 minutes of moderate physical activity a week, which leads to significantly lower rates of heart disease, type 2 diabetes, and other diseases.)<\/p>\n\n\n\n

Period 2: Reflect<\/em> from 5:20 a.m. to 5:40 a.m. <\/h3>\n\n\n\n

According to Sharma, you stimulate your internal spirit when you sit quietly for periods of reflection. By staking claim to this solitary and tranquil period before the rest of the world wakes up and tries to distract you, you fortify your four internal sources of strength (mind, heart, health, soul) and begin the day more connected to your true self<\/a><\/strong>. During this period, you might sit with your thoughts, journal, or meditate\u2014better yet, do all three.<\/p>\n\n\n\n

(Shortform note: While taking time to reflect can contribute to your holistic development<\/a>, experts say you should take care not to fall into the trap of rumination, self-criticism, or negative self-talk<\/a>. When your thoughts veer toward the negative, practice self-compassion<\/a> and think about what you can do to move forward.)<\/p>\n\n\n\n

Period 3: Grow<\/em> from 5:40 a.m. to 6 a.m.<\/h3>\n\n\n\n

In the last stretch of your Victory Hour, read books about icons in your industry, listen to podcasts that increase your knowledge and skills about your craft, watch videos about innovation, or consume self-help materials. These activities can shift your attention away from mindless media consumption<\/a>, leading you to greater awareness and new insights.<\/p>\n\n\n\n

(Shortform note: In encouraging you to shift your attention away from mindless media consumption, Sharma is advocating what Cal Newport calls digital minimalism<\/em>. In his book<\/a>, Newport says that people feel overpowered and exhausted by websites, apps, and social media platforms<\/a>, but continue scrolling because tech companies make their products and services addictive. Newport says you should use only the technology that benefits you by deleting your social media apps, limiting your smartphone\u2019s capabilities, and transitioning to \u201cslow media\u201d\u2014high-quality sources that you only check once or twice a day.)<\/p>\n","protected":false},"excerpt":{"rendered":"

What if the secret to a productive day starts at 5 a.m.? Robin Sharma breaks down the 20\/20\/20 formula\u2014a simple method that divides your first hour into three focused segments. Each 20-minute block targets a different aspect of your well-being. This approach promises to help you start each morning with clarity, energy, and purpose. Read more to explore how each period works and how it might change the way you start your day.<\/p>\n","protected":false},"author":9,"featured_media":27599,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,43],"tags":[228],"class_list":["post-27558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-self-improvement","tag-the-5-am-club","","tg-column-two"],"yoast_head":"\nThe 20\/20\/20 Formula: Move, Reflect, Grow (Robin Sharma) - Shortform Books<\/title>\n<meta name=\"description\" content=\"Robin Sharma breaks down the 20\/20\/20 formula\u2014a simple method that splits the first hour of your day into three focused segments. 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