When I look at that image above, it captures my typical morning feelings.

For a long time, I've identified as a night owl, leading my mornings to unfold in one of two ways: - I rise early but struggle with fatigue throughout the day, often craving an afternoon nap. - Alternatively, I wake up late due to my late-night habits, starting my day several hours behind schedule.

Recently, I resolved to shift my habits and make the most of my mornings.

To enhance my morning routine, I decided to learn from a pro.

After reading Atomic Habits by James Clear last month, I was inspired. His insights on forming and sustaining impactful habits through small adjustments motivated me to apply what I learned.

How Does James Clear Begin His Day? James emphasizes the significance of mornings, asserting that they establish the mood for the rest of the day.

> “Your morning actions reflect your overall approach to the day. The decisions we consistently make shape our lives, health, and productivity.” — James Clear

So, what does James Clear's morning routine entail?

In discussions with My Morning Routine and on his website, James elaborated on how he maximizes his mornings:

1. Prep the Night Before

   While not strictly part of his morning, this practice lays the groundwork for a successful next day. Each evening, he dedicates ten minutes to plan the following day, which includes crafting a to-do list and outlining tasks.

2. No Alarm Clocks

   James seldom relies on alarms unless absolutely necessary, allowing him to wake naturally when well-rested.

3. Hydration First

   Upon waking, he drinks a cold glass of water, which he describes as a 'pre-game' routine that signals his brain to kick into gear.

4. Practice Gratitude

   James values journaling, incorporating gratitude into his daily habits by jotting down three things he appreciates.

5. Quick Meditation

   As described in Atomic Habits, James advocates for two-minute habits. His meditation consists of silent deep breathing to center himself before the day begins.

6. Read Daily

   Although reading 20 pages wasn’t always part of his routine, he acknowledges that this habit significantly boosts the number of books he finishes.

7. Tackle Important Tasks First

   James advises prioritizing the most important task rather than the most urgent one to ensure personal goals are met, leaving urgent tasks for later in the day when deadlines approach.

8. Write When Inspired

   Recognizing his peak creative energy in the morning, James devotes this time to writing.

9. Email Can Wait

   He believes mornings should be reserved for personal work. He states:

   > “My best days are those when I delay checking emails until noon or later. It’s more beneficial to focus on your own priorities rather than responding to others.”

   I adopted this rule for all notifications, including Medium stats, until noon.

10. Limit Distractions

    To maintain focus, James suggests keeping your phone in another room while working to minimize interruptions.

11. Cool Work Environment

    He notes that a warm workspace can hinder productivity, making one feel sluggish.

12. Posture Matters

    James advocates for either standing or sitting properly while working, as lying down can impede brain function. He advises using a cushion for proper support while sitting.

Afternoon and evening tasks for James include: - Exercising (often weightlifting) - Responding to emails and making phone calls - Eating (practicing intermittent fasting between noon and 8 p.m.)

Typically, he heads to bed around 10:30 or 11 p.m. but remains flexible if he’s feeling inspired.

Overall, James Clear’s morning regimen is refreshingly straightforward, which he believes is essential:

> “A morning routine should be simple and repeatable. If it becomes too complex, it ceases to be a morning routine and turns into a daily routine.” — James Clear

A Small Adjustment Before commencing this challenge, I anticipated needing to tweak aspects of his routine to suit my needs.

It's clear that James and I have different objectives. To genuinely embrace this challenge, I had to tailor it for my success.

One specific change involved his idea of “eating as a reward for hard work.”

This decision stemmed from two primary considerations. Firstly, I believe that mentality can be detrimental, particularly for those who have battled with healthy eating habits and self-image. Secondly, I wake up hungry, and ignoring that would distract me from productivity. Food fuels my energy and helps me wake up.

While I respect James Clear’s approach to intermittent fasting, I won’t be changing my eating schedule. I’ll continue to enjoy breakfast in the morning.

Aside from this adjustment, I adhered closely to James Clear's routine for a week to assess any productivity gains.

Here’s How It Went: I kicked off this challenge on a Monday, as James suggests that starting new habits at the beginning of a cycle enhances commitment. It provided a clean slate, bolstering my motivation to follow through.

Here’s a glimpse of one of my daily to-do lists:

> Tuesday’s Plan > - Wake up (between 7 and 8 a.m.) > - Shower and get ready > - Breakfast and hydrate > - List three gratitudes, meditate for two minutes > - Library (9–11 a.m.) > - Write (no phone or notifications) > - Lunch > - Take a walk > - Run errands > - Edit article and schedule for publication > - Read more of library book > - Respond to comments, emails, and read Medium articles (30 minutes) > - Dinner

The night prior, I mapped out my morning plans. After lunch, I filled in additional tasks for the day. This method kept me aware of my morning accomplishments while setting realistic afternoon expectations.

Would I Recommend This Routine? Absolutely. I found great value in following James Clear's morning regimen, witnessing a remarkable increase in my productivity.

Every morning, I penned at least 1,000 words, often completing an entire article before noon.

Typically, when my writing output rises, my reading tends to decrease, making it challenging to balance the two. However, I was pleasantly surprised that this time, morning reading before writing allowed me to make steady progress in my book while still maintaining my writing momentum.

The Biggest Surprise? While I expected to appreciate elements like gratitude reflection and reading, I was not prepared for how much I would enjoy the two-minute meditation. Despite its brevity, it proved to be transformative.

This quick activity grounded me and set a positive tone for my day, a benefit I hadn't anticipated.

Would I Do It Again? Yes, without hesitation. This routine is particularly advantageous for those seeking increased productivity. Beginning the day focused on writing allows for quick completion of key tasks.

Planning the next day's activities creates a smoother morning, as I know precisely what to tackle.

There were a couple of occasions when I had to bend the “no notifications or email before noon” rule due to urgent matters. On these days, my productivity noticeably dropped compared to when I strictly adhered to the routine.

I also found it easy to slip into a pattern of working all day while following this regimen. My tendency to work excessively sometimes leads to forgetting breaks. Starting work immediately in the morning kept my brain in a constant "work mode." Establishing a cutoff time for device use in the evenings might help mitigate this.

On certain days, while planning my articles, I found myself drafting them on the spot. This made it difficult to wind down at night, as I was still in "work mode" with unfinished tasks on my mind.

While productivity is essential, neglecting downtime can lead to burnout.

What Would I Adjust? In addition to setting firmer limits on screen time, I missed incorporating morning walks. Getting my body moving and breathing fresh air is a great way to start the day.

Stepping outside also provides a refreshing perspective, preventing me from getting lost in the digital world.

What I Learned: James Clear emphasizes that as adults, we have roughly 25,000 mornings, and we shouldn’t allow any of them to slip away without intention.

Here are a few insights from my experience: - The manner in which you begin your morning significantly influences the rest of your day. - Reducing time spent on phones for notifications and emails correlates with increased productivity. - Balancing reading and writing involves setting daily time limits for both. - A brief meditation prior to starting work can help ground you. - Personally, I realized that if I don’t impose limits on my work, I tend to overextend.

Would I Suggest This Challenge? Making small adjustments to my morning routine for just one week felt manageable. It wasn’t about overhauling all my habits for life; it was merely about trying new practices for a brief period.

Ultimately, the simplicity of the routine made it easy to follow through, and I enjoyed each step.

If you're considering a change in your routine or want to boost your morning productivity, I encourage you to try a similar challenge. Reflect on which aspects of this routine (or others) resonate with you, and take the initiative to create your ideal schedule for one week. Committing to a short-term challenge is often more feasible than attempting to shift habits built over years.

Have you tried a morning routine like this? What does yours look like?