If you’ve been scrolling lately and thought, “Who is this Ashton Hall guy everyone’s talking about?” — you’re not alone. In what feels like overnight, Ashton Hall has become the internet’s new favourite morning motivator. His Instagram (@ashtonhall) is filled with videos showing off a simple yet powerful idea: wake up early, move with purpose, and truly enjoy the start of your day. Honestly, it’s got people rethinking how they get out of bed.

At a time when most of us are snoozing alarms and sprinting through mornings half-awake, Ashton’s slow, intentional routine feels like a breath of fresh air. No crazy 5 a.m. boot camps, no impossible “life hacks” — just a guy demonstrating how a little structure (and a lot of early sunlight) can transform your entire day. It’s calm, it’s real, and honestly, it’s addictive to watch.

Let’s just get this out of the way — Ashton Hall isn’t just another guy with a camera. He has transformed his extreme daily habits into a social media empire. With over 10 million followers and more than 1 billion views across Instagram Reels in the past month alone, Ashton’s fast-paced, highly structured mornings have captured the internet’s full attention. His videos consistently attract millions of views, with some clips even surpassing 60 million and 113 million views. Each post feels like a perfectly edited slice of discipline — and people can’t stop watching.

Curious about what actually goes into his famous morning grind? Here’s a breakdown — and yes, don’t forget the nose tape.

• 3:56 AM – Wake up wearing mouth and nose tape.
• 3:57 AM – Brush teeth.
• 3:58 AM – Hydrate with Saratoga bottled water.
• 3:59 AM – Swirl water in mouth for freshness.
• 4:00 AM – Apply beard foam.
• 4:02 AM – Trim beard with an electric shaver.
• 4:07 AM – Walk to the balcony.
• 4:11 AM – Step outside barefoot to connect with the ground.
• 4:14 AM – Drink more water and meditate outdoors.
• 4:20 AM – Drop down for push-ups.
• 4:33 AM – Read the Bible and pray.
• 4:41 AM – Journal intentions and reflections.
• 4:54 AM – Sip more water and read on his iPad.
• 5:45 AM – Prepare an ice bath in a medium bowl.
• 5:48 AM – Squeeze fresh lemon into the ice water.
• 5:49 AM – Dunk his face into the bowl for a full wake-up shock.
• 6:02 AM – Dress in gym shorts and a t-shirt.
• 6:06 AM – Remove the mouth tape.
• 6:10 AM – Pack gym clothes into a Goyard duffel bag.
• 6:16 AM – Leave the apartment and head for the gym.
• 6:24 AM – Step into the steam room for recovery.
• 6:45 AM – Dry off and flex in the mirror (naturally).
• 7:00 AM – Leave the gym.
• 7:08 AM – Get into his Mercedes-Benz G-Wagon.
• 7:22 AM – Drive to an empty parking lot to warm up.
• 7:24 AM – Shirt comes off. Sprint drills begin.
• 7:48 AM – Meet and greet followers, shake hands, snap photos.
• 8:01 AM – Head back home.
• 8:23 AM – Shower.
• 8:33 AM – Grab a banana, peel it — and interestingly, use the peel to wipe his forehead.
• 8:55 AM – Chop cilantro, cook breakfast (usually chicken and greens).
• 9:15 AM – Eat breakfast while scrolling Instagram and checking on his Saratoga water influence.
• 9:26 AM – Straighten his suit.
• 9:29 AM – Dunk his head again into an ice bath.
• 9:36 AM – Record a motivational speech to close out the routine.

Before considering replicating Ashton’s intense morning routine, it’s important to understand that not every aspect is supported by hard science. One example is mouth taping during sleep. While some wellness circles advocate it as a method to reduce allergens, promote nasal breathing, and enhance sleep quality, medical experts caution that it carries risks. Improper use could disrupt breathing, particularly for individuals with conditions like sleep apnea or other undiagnosed respiratory issues. In certain instances, it may actually deteriorate your sleep rather than improve it. Therefore, although it may appear appealing on camera, it’s wise to consult a professional before embracing trends like this.

That said, there’s real value in the broader structure of Ashton’s mornings. Prioritizing hydration, self-care, mindfulness, exercise, and goal-setting are habits most health professionals would agree can set a positive tone for the day. His commitment to consistency, discipline, and intentional living resonates with millions because it taps into something many people are craving right now — more focus, less chaos. Even if you don’t follow every step, there’s something inspiring about watching someone adhere to a routine and take ownership of their mornings in such a dedicated way.

There’s no doubt Ashton Hall’s extreme morning routine looks impressive on camera — but when it comes to what science says, it becomes a bit more complicated. Many parts of his morning — such as waking up early, practicing gratitude, exercising, and journaling — are backed by strong research as positive habits. Studies from the University of Toronto indicate that early risers tend to be more proactive and report higher levels of happiness compared to night owls. Similarly, research published in Men’s Health has found that practicing gratitude daily can enhance mood, improve sleep quality, and reduce stress. In short, starting the day with mindfulness and movement is typically a beneficial idea for mental and physical well-being.

However, not every aspect of Hall’s routine withstands scientific scrutiny. Mouth taping during sleep, one of the more controversial elements of his process, is highly debated. While some advocates, such as wellness influencers and sleep coaches, assert that it enhances nasal breathing and sleep quality, the American Academy of Sleep Medicine (AASM) advises caution. Experts note that mouth taping may lead to breathing difficulties, particularly for individuals with undiagnosed sleep apnea or respiratory issues. Currently, there is minimal clinical research to support its benefits.

Another aspect of Ashton’s routine that has drawn attention is his ice baths and facial dunking. Cold therapy does have legitimate science behind it — research from Stanford Lifestyle Medicine suggests that cold exposure can reduce inflammation, improve recovery, and boost mental alertness. However, extreme or prolonged cold exposure without supervision can also pose risks, such as shock or nerve sensitivity issues. While splashing your face with ice water in the morning can be refreshing and safe for most people, full-body ice baths should be approached with caution.

At the end of the day, Ashton Hall’s routine incorporates several practices that are widely supported by science — such as waking up early, staying hydrated, practicing mindfulness, and exercising. However, as with any viral trend, it’s crucial to distinguish the solid habits from the riskier ones. His discipline and structure are undeniably motivating, but viewers should remember that not every component of a viral routine is necessary (or safe) to replicate exactly. A few smart adjustments could help you capture the essence of Ashton’s mornings without the potential downsides.