How Two Things Changed My Life

Have you ever wondered why some people seem to conquer their day with ease while others struggle to catch up? It’s not about luck — it often boils down to how they start their day. A solid morning routine isn’t just a lifestyle trend; it’s a scientifically supported, time-tested tool that has transformed the lives of some of the most successful individuals in the world.

In this post, I’ll talk about how waking up early and following a morning routine has radically improved my life. This dive deep into the psychology, science, with real-world examples on why you too should consider waking early and follow a morning routine to supercharge your life.

The Psychology Behind a Morning Routine

Humans are creatures of habit. When we create consistent routines, especially early in the day, we program our minds for stability, control, and focus.

According to psychologist Dr. Roy Baumeister, willpower is a finite resource that depletes throughout the day. That’s why what you do in the morning matters most. It’s your window of opportunity to set the tone, build momentum, and make high-quality decisions before decision fatigue sets in.

The Data Doesn’t Lie: Morning Routines Work

Let’s look at the research-backed benefits of morning routines:

• A 2012 study published in Emotion found that morning people report feeling happier and more productive throughout the day.

• The Journal of Psychiatric Research (2021) concluded that morning routines are strongly linked to better mental health, especially in reducing symptoms of anxiety and depression.

• According to a 2023 LinkedIn survey, 87% of professionals with a structured morning routine reported feeling "in control" of their day versus only 39% without one.

• A 2020 analysis by the American Journal of Health Promotion found that people who exercised in the morning were 47% more likely to stick to their fitness goals than evening exercisers.

🌟 Morning Habits of the Successful

Here’s how some of the world’s most successful people use their mornings:

1. Robin Sharma (Author of The 5 AM Club – Canada)

Morning Routine (5 AM Club Method):

• Wake up at 5:00 AM

• 20/20/20 formula:

• 20 min: Intense exercise (sweat)

• 20 min: Reflection (journaling, meditation, prayer)

• 20 min: Learning (reading, podcasts, studying)

• Avoid distractions & focus on deep work

• Emphasis on consistency over intensity

2. Elon Musk (Tesla, SpaceX – South Africa/USA)

Morning Routine:

• Wakes up around 7:00 AM

• Skips breakfast or has coffee

• Prioritizes urgent work/emails first (especially engineering tasks)

• Showers to stimulate clarity

• Rarely exercises in the morning — prefers working out later

3. Oprah Winfrey (Media Mogul – USA)

Morning Routine:

• Wakes up naturally (no alarm)

• Brushes teeth, walks dogs

• 20 minutes of meditation

• Cardio or strength training (treadmill, yoga)

• Espresso, healthy breakfast

• Journals and reads spiritual or inspirational texts

4. Jack Ma (Alibaba – China)

Morning Routine:

• Wakes up around 6:00–7:00 AM

• Spends quiet time with tea and reflection

• Reads business news or books

• No intense routine; values mental clarity and calm

• Believes in “being happy at work and in life” over rigid structure

5. Malala Yousafzai (Nobel Laureate – Pakistan)

Morning Routine:

• Wakes up around 7:00–7:30 AM

• Prays (Fajr prayer) and reflects

• Healthy breakfast, checks news

• Prepares for activism, study, or public speaking

• Prioritizes mindfulness and purpose

6. Richard Branson (Virgin Group – UK)

Morning Routine:

• Wakes up at 5:00 AM

• Kitesurfing, tennis, or biking (loves outdoor exercise)

• Family breakfast

• Reads news and checks emails

• Plans day ahead from a positive mindset

7. Indra Nooyi (Former PepsiCo CEO – India/USA)

Morning Routine:

• Woke up at 4:00 AM during CEO years

• Immediate email checking and business planning

• Skipped elaborate rituals; prioritized efficiency and productivity

• Believed in early starts to stay ahead

8. Cristiano Ronaldo (Footballer – Portugal)

Morning Routine:

• Wakes around 6:00–7:00 AM

• Hydrates immediately

• Stretching and light cardio

• Healthy breakfast: egg whites, fruit, whole grains

• Prepares for multiple training sessions a day

• Mental focus via routine and discipline

9. Tim Cook – CEO of Apple

Morning Routine:

• Wakes up at 3:45 AM

• Spends the first hour reading user feedback and emails.

• Works out at the gym before heading to the office.

• Quote: “You can’t schedule your values into your day unless you start early.”

10. Yusaku Maezawa (Entrepreneur/Space Tourist – Japan)

Morning Routine:

• Wakes around 6:30 AM

• Often listens to music while waking up

• Journals or reflects on art, fashion, and philosophy

• Drinks green tea

• Prepares creative or business agendas

Why Morning Routines Are So Effective

Let’s break it down:

Components of a High-Impact Morning Routine

There’s no one-size-fits-all approach, but the following elements are commonly found in the routines of high performers:

🚫 1. Things to Avoid

Hitting the snooze button may feel harmless, but research shows it can disrupt your sleep cycle and increase grogginess and stress levels. Similarly, jumping into messaging apps or social media first thing in the morning can hijack your attention, spike anxiety, and waste your most focused hours of the day.

Avoid:

• Hitting the snooze button

• Checking messaging apps

• Scrolling social media

Tip: Do a quick morning audit—identify any habits that don’t add value, drain your energy, or distract you from starting the day with purpose.

✅ 2. Wake Up Early

Not necessarily at 4 AM — it’s about waking up early for you. This gives you uninterrupted time before emails, meetings, and social demands begin. My ideal time is 05:30AM

Tip: Move your wake-up time back by 15 minutes per week until you reach your ideal hour.

🏃‍♂️ 3. Move Your Body

Even 10 minutes of walking, stretching, or yoga can boost endorphins and reduce cortisol. Morning movement also increases metabolism and improves focus.

Stat: Morning exercise increases productivity by up to 20% for the rest of the day. (Source: British Journal of Sports Medicine)

🧘 4. Mindfulness Practice

Meditation, breathwork, or silent reflection helps ground your thoughts and reduce anxiety.

Just 10 minutes of mindfulness daily has been shown to improve emotional regulation. (Harvard Health)

📖 5. Reading or Learning

Spend time reading a few pages of a book, listening to a podcast, or taking an online course.

Continuous learning in the morning stimulates brain activity and creativity.

📝 6. Journaling or Planning

Write down your thoughts, goals, or a gratitude list. This helps you clarify your intentions for the day and reduce mental clutter.

Bonus: Planning your top 3 tasks improves decision-making and keeps you focused.

🍳 7. Fuel Your Body

Hydrate immediately and eat something nutritious. Avoid sugar-heavy cereals or processed foods that spike insulin and lead to energy crashes.

Tip: Try a glass of lemon water and a high-protein breakfast to stay alert longer.

🛠️ My Morning Routine (30–90 Minutes)

Don't use:

• Messaging Apps

• Social Media

• Snooze Button

Note, Whilst breakfast I do other activities. However, I am phasing out breakfast to brunch.

How to Create Your Own Morning Routine

Start with these steps:

1. Audit your current morning — What do you already do? What’s missing?

2. Define your goals — More energy? Focus? Time for yourself?

3. Pick 3 core activities — Start small. Don’t try to do everything at once.

4. Eliminate friction — Lay out clothes, prep breakfast, or pre-schedule workouts the night before.

5. Track and adjust — Test it for 7–10 days, then refine.

Common Mistakes to Avoid:

• Trying to copy someone else's exact routine.

• Doing too much, too fast.

• Being inflexible — your routine should evolve with your life.

• Think about things not to do.

Real-Life Testimony: How It Changed My Life

Before implementing a routine, I used to wake up groggy, scroll through social media, and constantly feel behind, especially at work. Now, with a consistent routine, I wake up with purpose, finish deep work before noon, and feel calmer throughout the day. Small habits led to big changes in my health, relationships, and business.

You don’t have to be perfect. You just have to be intentional.

Final Thoughts: Own Your Morning, Own Your Life

A morning routine is not about perfection — it’s about progress. It’s about telling the day what you want from it, instead of letting it happen to you.

From science to the habits of successful people, it’s clear: how you start your day shapes your life.

Whether you’re looking to improve your productivity, mental clarity, emotional well-being, or overall satisfaction — a morning routine can be the foundational habit that unlocks all the others.

“Lose an hour in the morning, and you will spend all day looking for it.” — Richard Whately