You Have 25,000 Mornings As An Adult; Here’s How To Not Waste Them

You Have 25,000 Mornings As An Adult; Here’s How To Not Waste Them

You’ll wake up for about 25,000 mornings in your adult life, give or take a few. According to a report from the World Health Organization, the average life expectancy in wealthy nations is around the 80-year mark. If we use these average numbers and assume that your adult life starts at 18 years old, then you have about 68 years as an adult — a little more if you’re lucky. (68 years as an adult) x (365 days each year) = 24,820 days. 25,000 mornings.

That’s what you get in your adult life. 25,000 times you get to open your eyes, face the day, and decide what to do next. I don’t know about you, but I’ve let a lot of those mornings slip by. Once I realised this, I started thinking about how I could develop a better morning routine. I still have a lot to learn, but here are some strategies that you can use to get the most out of your 25,000 mornings.

Manage Your Energy, Not Your Time

If you take a moment to think about it, you’ll probably realise that you are better at doing certain tasks at certain times. For example, my creative energy is highest in the morning, so that’s when I do my writing each day.

By comparison, I block out my afternoons for interviews, phone calls, and emails. I don’t need my creative energy to be high for those tasks, so that’s the best time for me to get them done. And I tend to have my best workouts in the late afternoon or early evening, so that’s when I head to the gym.

What type of energy do you have in the morning? What task is that energy best suited for?

Prepare the Night Before

I don’t do this nearly as often as I should, but if you only do one thing each day then spend a few minutes each night organising your to–do list for tomorrow. When I do it right, I’ll outline the article I’m going to write the next day and develop a short list of the most important items for me to accomplish. It takes 10 minutes that night and saves three hours the next day.

Don’t Open Email Until Noon

Sounds simple. Nobody does it. It took me a while to get over the urge to open my inbox, but eventually I realised that everything can wait a few hours. Nobody is going to email you about a true emergency (a death in the family, etc), so leave your email alone for the first few hours of each day. Use the morning to do what’s important rather than responding to what is “urgent”.

Turn Your Phone Off and Leave It In Another Room

Or on your colleagues desk. Or at the very least, put it somewhere that is out of sight. This eliminates the urge to check text messages, Facebook, Twitter and so on. This simple strategy eliminates the likelihood of slipping into half–work where you waste time dividing your attention among meaningless tasks.

Work In a Cool Place

Have you ever noticed how you feel groggy and sluggish in a hot room? Turning the temperature down or moving to a cooler place is an easy way to focus your mind and body. (Hat tip to Michael Hyatt for this one.)

Sit Up or Stand Up

Your mind needs oxygen to work properly. Your lungs need to be able to expand and contract to fill your body with oxygen. That sounds simple enough, but here’s the problem: most people sit hunched over while staring at a screen and typing. When you sit hunched over, your chest is in a collapsed position and your diaphragm is pressing against the bottom of your lungs, which hinders your ability to breathe easily and deeply.

Sit up straight or stand up and you’ll find that you can breathe easier and more fully. As a result, your brain will get more oxygen and you’ll be able to concentrate better. (Small tip: When sitting, I usually place a pillow in the small of my back. This prevents my lower back from rounding, which keeps me more upright.)

Eat As a Reward for Working Hard

I practice intermittent fasting, which means that I eat my first meal around noon each day. I’ve been doing this for almost two years. (There are plenty of health benefits, which I explained in great detail here, here, and here.)

But health is just one piece of the puzzle. I also fast because it allows me to get more out of my day. Take a moment to think about how much time people spend each day thinking, planning, and consuming food. By adopting intermittent fasting, I don’t waste an hour each morning figuring out what to eat for breakfast, cooking it, and cleaning up. Instead, I use my morning to work on things that are important to me. Then, I eat good food and big meals as a reward for working hard.

Develop a “Pre–Game Routine” to Start Your Day

My morning routine starts by pouring a cold glass of water. Some people kick off their day with 10 minutes of meditation. Similarly, you should have a sequence that starts your morning ritual. This tiny routine signals to your brain that it’s time to get into work mode or exercise mode or whatever mode you need to be in to accomplish your task. Additionally, a pre–game routine helps you overcome a lack of motivation and get things done even when you don’t feel like it. For more details about why this works, read this: How to Get Motivated.

The Power of a Morning Routine

Just as it’s rare for anyone to experience overnight success, it’s also rare for our lives crumble to pieces in an instant. Most unproductive or unhealthy behaviours are the result of slow, gradual choices that add up to bad habits. A wasted morning here. An unproductive morning there. The good news is that exceptional results are also the result of consistent daily choices. Nowhere is this more true than with your morning routine. The way you start your day is often the way that you finish it.

Take, for example, Jack LaLanne. He woke up each day at 4am and spent the first 90 minutes lifting weights. Then, he went for a swim or a run for the next 30 minutes. For more than 60 years, he spent each morning doing this routine. In addition to being one of the most influential people in fitness in the last 100 years, LaLanne also lived to the ripe old age of 96.

This is no coincidence. What you do each morning is an indicator of how you approach your entire day. It’s the choices that we repeatedly make that determine the life we live, the health we enjoy, and the work we create. You’ve got 25,000 mornings. What will you do with each one?

25,000 Mornings: 8 Ways to Improve Your Morning Routine [James Clear]

James Clear writes at, where he uses behaviour science to help you master your habits and improve your health. For useful ideas on improving your mental and physical performance, join his free newsletter. Or download his 38-page guide on Transforming Your Habits.


  • Definitely lowering the temperature in a room is a way to preoccupy my brain with how freezing it is and thoughts of wanting to go back to bed under a blanket. So, that one definitely wouldn’t work for me.

    • being cold motivates you to go somewhere, anywhere, that isn’t cold anymore.

      See: England

  • Most Hacker Sites have mainly positive comments on them in my experience – This gentleman obviously isn’t inspiring!
    (Understandable – he wants us to get out of bed early AND do things!) 🙂
    He also mentions Jack Lalanne. A one in a million physical freak.
    AND There aren’t even many people out there willing to damage their body enough to create the New “6 Pak” Look, much less spend their life in gyms and pain.

    But, I recently met a guy much, much younger than me who felt left out of the “modern youthful-looking” world.
    He was an ex-Commando, no 6-pak abs, average size, not long out of the army and now looking for a wife.
    Because he was told “hair was out”, he submitted to a full body depilation and head-hair replacement. He is 35.
    He told me that it was a far more painful exercise than anything he’d gone through in his training and “work”.

    But the worst part was being told it would have to be done regularly from then on!
    He asked me about how to develop the abs-look a.s.a.p.
    I did point out to him that in all my years teaching the most violent of Martial Arts, I never met or trained anyone who looked like a gym junkie. (Their muscle structures are so destroyed by the insane body treatment that they have no speed, stamina or strength for the real thing of physical combat. Or was hairless! (Except very young kids and girls).

  • BTW: In my humble opinion, all of the advice given by James in this article is quite sound.
    Especially in the competitive job world of today. You need to be sharp.
    You can’t be, if your brain is oxygen-starved.
    But never fall for the old idiot trick: “no pain, no gain.”
    ANYTHING that provokes pain is your body telling you that you are doing something stupid.
    Just get off your bum and walk around as much as possible – do 10 situps (or as many as don’t make you dizzy! )
    Most valuable of all: learn to breathe Chi Gung style as you learn about food, especially the negative side of Protein and its effects.
    You won’t develop a 6 pak – but you’ll just be twice as smart as those who do. :-]

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