My Morning Routine PDF

Benjamin Spall

Scan to Download
 My Morning Routine
Unlocking Daily Success Through Morning Habits
and Routines
Written by Bookey
Check more about My Morning Routine Summary
Listen My Morning Routine Audiobook

Scan to Download
About the book
In an age where productivity and well-being often feel at odds,
"My Morning Routine" by Benjamin Spall presents a
compelling synthesis of both through one deceptively simple
lens: the morning rituals of successful people. Spall delves
deep into the habits of entrepreneurs, athletes, artists, and
thought leaders to unearth the routines that set them up for
success. Each routine reveals a unique approach to carving out
time for self-care, deep work, and personal growth before the
day’s demands take over. With engaging anecdotes and
actionable insights, this book not only inspires you to rethink
your own morning but empowers you to create a routine that
aligns with your goals and aspirations. Dive in and discover
how the first few hours of your day might just be the secret
key to unlocking your fullest potential.

Scan to Download
About the author
Benjamin Spall is a London-born writer, entrepreneur, and
productivity expert best known for co-authoring the book "My
Morning Routine: How Successful People Start Every Day
Inspired." With a rich background in writing and business,
Spall has dedicated much of his career to exploring the habits
and routines that drive personal and professional success. He
co-founded the popular website My Morning Routine in 2012,
where he and his team have interviewed hundreds of high
achievers to uncover the secrets behind their morning rituals.
Through his work, Spall aims to inspire others to optimize
their mornings and, by extension, their lives, drawing from his
deep reservoir of interviews, research, and personal
experiences.

Scan to Download
Summary Content List
Chapter 1 : Getting Up

Chapter 2 : Focus and Productivity

Chapter 3 : Morning Workouts

Chapter 4 : Morning Meditation

Chapter 5 : Evening Routines

Chapter 6 : Sleep

Chapter 7 : Parents

Chapter 8 : Self-care

Chapter 9 : Different Environments

Chapter 10 : Adaptation

Scan to Download
Chapter 1 Summary : Getting Up

How to Move from Your Bed to Your Morning

Waking up may be challenging, yet establishing an engaging

morning routine can significantly ease the transition from
sleep to alertness. This chapter explores various morning
rituals from notable individuals, including the president of
MIT, L. Rafael Reif, author Caroline Paul, and economist
Tyler Cowen.

Caroline Paul: Author and Former Firefighter

Caroline starts her day with an alarm set for 6:00 to 6:30
A.M. She prioritizes sleep yet prefers early wake-ups,
making coffee and reading a book during a quiet time before
the household stirs. Her consistent routine includes coffee
and reading, which grounds her. Transitioning from a
firefighting career to writing necessitated a structured
morning, although she still appreciates weekends for relaxed
mornings.

James Freeman: Founder of Blue Bottle Coffee

Scan to Download
James awakens at 6:00 A.M., relying on an old espresso
machine to kickstart his day. His routine includes making
coffee, enjoying discussions with his wife while reading the
New York Times, and working out. He emphasizes the
importance of a tidy kitchen before bed and enjoys a healthy
breakfast post-exercise.

Andre D. Wagner: Street Photographer

Andre enjoys early mornings for personal reflection and

journaling before engaging with the busy streets of New
York. His routine fosters a sense of balance amidst the city's
chaos. A clean apartment preps him for the day, and he
occasionally incorporates biking into his mornings.

L. Rafael Reif: President of MIT

Reif generally wakes around 5:00 or 5:30 A.M. without

needing an alarm. He reads emails and checks news during
breakfast, which he shares with his wife. His evening routine
involves reviewing the next day’s schedule while
appreciating quality sleep through tracking.

Scan to Download
Daisy Khan: Executive Director of American Society
for Muslim Advancement

Daisy’s routine shifts significantly during Ramadan, starting

her day at 3:15 A.M. for pre-dawn meals, prayer, then back
to sleep until 8:30 A.M. She prioritizes healthy breakfasts
and organizes her day while scanning the news, keeping
weekends more relaxed.

Tyler Cowen: Economist and Author

Tyler wakes around 6:30 or 7:00 A.M., beginning with

mineral water and a unique breakfast of smoked trout and
cheese. He dedicates time to reading news and emails,
important for planning his writing agenda. His preference for
evening showers allows productive mornings.

Tim O’Reilly: Founder and CEO of O’Reilly Media

Tim rises between 5:00 and 6:30 A.M., engaging in physical

exercises like planks and stretches before breakfast. He
enjoys morning chores with his wife, fostering a sense of
connection before diving into work.

Scan to Download
Over to You

Morning routines can set the tone for the day, and the text
offers practical tips for improving them:
-
Experiment with Wake-Up Times:
Gradually adjust wake-up times to create a routine that suits
your lifestyle.
-
Get a Dog:
Dogs can motivate you to wake up and start moving.
-
Make Your Bed:
This simple task can foster a sense of order and discipline.
-
Switch Out Background Noise:
Opt for calming music instead of stressful news.
-
Get Outside:
Fresh air and sunlight can energize your mornings.
-
Start with Gratitude:
A gratitude practice can infuse meaning into your day.
-

Scan to Download
Use an Alarm Without Snoozing:
Consider placing your alarm out of reach to avoid snoozing
and encourage prompt rising.
By customizing these practices to your preferences, you can
create a morning routine that enhances your mood and
productivity.

Scan to Download
Example
Key Point:Importance of a structured morning
routine
Example:Imagine waking up each day feeling
disoriented and sluggish, struggling to transition from
sleep to productivity. Instead, envision yourself rising
early, greeted by the scent of freshly brewed coffee. You
savor each sip while engrossed in a book, capturing
quiet moments of reflection before the day begins. This
purposeful morning routine becomes a ritual that
anchors your day, enhancing both your mood and focus,
ultimately transforming how you approach every
challenge ahead.

Scan to Download
 Chapter 2 Summary : Focus and
Productivity

Section Key Insights

How to Be More Productive in the Morning productivity helps set a positive tone and allows focus on creative tasks.
Morning

Creating Effective Morning Routines

To-Do Lists: Prepare tasks the night before.

Interviews with Successful Individuals:

Ryan Holiday: Wake early and write before checking emails.

Geoff Colvin: Hydrate, stretch, run, and have structured meals.
Sheena Brady: Include stretching, meditation, and team interactions in a
structured morning.
Gregg Carey: Focus on a holistic routine appreciating daily accomplishments.

Maintaining Consistency and Making Routines should evolve with life changes; mindset alignment is crucial for
Adjustments productivity.

Strategies to Enhance Morning

Productivity
Write a To-Do List, Then Stick to It.
Do Your Most Important Work First.
Avoid Checking Emails First Thing.
Minimize Morning Meetings and Calls.
Break Down Big Goals into Small Pieces.

Reversing the Strategy Adjust schedule by prioritizing administrative tasks earlier if mornings are not peak
time.

Scan to Download
Section Key Insights

Conclusion Effective mornings require proactive planning, prioritization, and focus on

significant tasks aligned with goals.

How to Be More Productive in the Morning

Morning productivity holds significant power, allowing

individuals to focus on creative projects and set a positive
tone for the day. Here are key insights and routines from
various individuals on optimizing morning productivity.

Creating Effective Morning Routines

-
To-Do Lists
: Prepare a list of tasks the evening prior, prioritizing the
most important tasks to start the day proactively.

-
Interviews with Successful Individuals
:
-
Ryan Holiday
: Advocates rising early and completing a significant task

Scan to Download
before checking emails. His routine includes writing for one
to two hours.
-
Geoff Colvin
: Emphasizes waking early to hydrate, stretch, and run while
maintaining a structured breakfast and focused work time.
-
Sheena Brady
: Balances responsibilities at two jobs by maintaining a
structured morning that includes stretching, meditation, and
team interactions.
-
Gregg Carey
: Focuses on a holistic routine involving energy, body, mind,
and soul, appreciating the small daily accomplishments.

Maintaining Consistency and Making Adjustments

- Routines are iterative and can evolve based on life changes

or responsibilities, such as parenthood or new job demands.
-
Mindset and Prioritization
: Successful individuals emphasize the necessity of aligning
their routines with their priorities for optimal productivity.

Scan to Download
Strategies to Enhance Morning Productivity

1.
Write a To-Do List, Then Stick to It
: Creating a focused list and adhering to it can significantly
enhance productivity.

2.
Do Your Most Important Work First
: Tackle high-priority tasks when energy levels are highest to
avoid distractions later in the day.
3.
Avoid Checking Emails First Thing
: Prevent reacting to others' demands immediately to
maintain control over your priorities.
4.
Minimize Morning Meetings and Calls
: Scheduling important tasks in the morning and leaving
meetings later can enhance focus and productivity.
5.
Break Down Big Goals into Small Pieces
: Decomposing larger objectives into manageable tasks can
simplify the path to completion.

Scan to Download
Reversing the Strategy

If mornings aren’t your peak productivity time, adapt your

schedule by prioritizing administrative tasks earlier,
reserving peak times for deeper work.

Conclusion

These strategies emphasize that the essence of an effective

morning lies in proactive planning, prioritization, and
maintaining focus on significant tasks that align with
individual goals and lifestyle preferences.

Scan to Download
Example
Key Point:Prioritize your tasks the night before for
enhanced morning productivity.
Example:Imagine tomorrow morning: you wake up and
instead of scrambling through emails or starting your
day unprepared, you glide into your morning routine
with a clear to-do list ready in hand. You efficiently
glance at your prioritized tasks, choosing the most
crucial project to tackle first. As you sip your coffee,
each planned step fuels your motivation, allowing you
to engage deeply with your work without the usual
morning chaos. This proactive approach transforms your
day into a focused, productive journey, setting a
successful tone long before the sun rises high.

Scan to Download
Chapter 3 Summary : Morning
Workouts

Is Working Out in the Morning Right for You?

Many people struggle to find time for exercise despite

knowing its benefits. A short, manageable workout can
increase adherence to a routine.
This chapter features insights from various individuals,
including General Stanley McChrystal, Olympian Rebecca
Soni, and CEO Kevin Cleary, discussing their morning
exercise routines.

General Stanley McChrystal

- Wakes at 4:00 A.M. for a 90-minute workout, alternating

between running and weight training.
- In the military, he split workouts between morning runs and
evening gym sessions.
- Focuses on minimizing session difficulty by organizing
attire and equipment beforehand.
- Believes exercise is vital for mood regulation.

Scan to Download
Rebecca Soni

- Wakes at 5:30 A.M. for deep breathing, meditation, and

workouts (running, swimming, or yoga).
- Prioritizes planning the previous night to reduce decision
fatigue.
- Favors eating breakfast after exercising to avoid
multitasking.

Sherry Lansing

- Starts her day around 7:30 A.M., merging breakfast with

email checking.
- Exercises four times a week but desires to prioritize fitness
over work.

Jillian Michaels

- Starts her day at 6:10 A.M. with family routines and

responsibilities.
Install
- Works out Bookey
wheneverApp to Unlock
she finds Full
a moment, Text and
emphasizing
flexible fitness solutions. Audio

Scan to Download
Chapter 4 Summary : Morning
Meditation

Can Meditating in the Morning Help You Focus

Throughout the Day?

Meditation comes in various forms, from structured sessions

to finding quiet moments in daily routines. It’s not necessary
to commit to a long session; incorporating mindfulness
throughout your day can enhance focus, energy, and calm.

Types of Meditation

-
Guided:
Involves following prompts from apps or instructors.
-
Mindfulness:
Focus on the breath, returning attention when the mind
wanders.
-
Zen (Zazen):

Scan to Download
 A posture-focused practice common in Zen Buddhism.
-
Transcendental:
A silent repetition of a mantra.
- Other types include Vipassan, prayer, journaling, and
nature walks, each offering unique benefits.

Interviews with Notable Figures

-
Ruth Ozeki:
Shares her flexible morning routine, emphasizing the
importance of meditation regardless of her role.
-
Ed Catmull:
Advocates for daily meditation to quiet the internal voice
and improve focus.
-
Aiste Gazdar:
Details an early rising routine combining yoga, meditation,
and personal growth.
-
Darya Rose:
Discusses the impact of meditation on concentration,

Scan to Download
preferring to meditate before addressing emails.
-
Michael Acton Smith:
Highlights a group meditation practice to foster community
and improve work focus.
-
Susan Piver:
Combines gentle rituals with meditation, allowing for
creative and personal reflection.

Benefits of Meditation

Meditation is linked to improved concentration, stress

reduction, and a general sense of well-being. Even modest
practices can yield positive outcomes if done consistently.

Incorporating Mindfulness

-
In Mundane Activities:
Engage fully in tasks like cooking or cleaning.
-
During Commutes or Runs:
Use travel time for reflective thoughts.

Scan to Download
-
After Meditation:
Follow meditation with activities that benefit from
newfound clarity.

Building Mindful Moments

Integrate small periods of reflection throughout your day to

enhance mindfulness. Embrace a variety of practices that fit
your style and avoid rigidity.
In conclusion, the goal is not perfection in meditation but
cultivating moments of presence and peace.

Scan to Download
Critical Thinking
Key Point:Meditation is often presented as a panacea
for productivity and focus.
Critical Interpretation:While many advocates, including
notable figures, suggest that meditation significantly
boosts concentration and well-being, it is important to
recognize that individual experiences with meditation
can vary widely. The effectiveness of meditation may
depend on a person's unique psychological makeup,
lifestyle, and openness to the practice, as noted by
researchers like Dr. Matthew Whalley and studies on
mindfulness found in sources such as the 'Journal of
Clinical Psychology.' Thus, while meditation may be
beneficial for some, it is not a universal solution and
should not be viewed as the only path to improved focus
or mental clarity. Readers should critically evaluate
whether this practice aligns with their personal needs
and explore alternative methods if necessary.

Scan to Download
 Chapter 5 Summary : Evening Routines

Section Details

Your Morning Routine Starts the Night Before Creating a structured evening routine enhances transition into a
productive morning.

Insights from Successful Individuals

David Kadavy: Wakes at 8:00 A.M., meditates, minimizes

screen time, reflects at night.
Jenny Blake: Wakes at 5:00-6:00 A.M., reads by candlelight,
disconnects from emails post 3:00 P.M.
Nir Eyal: Wakes at 7:00 A.M., enjoys family time, writes
after coffee, shuts off internet by 10:00 P.M.
José Luis Vilson: Wakes at 5:30 A.M., listens to music, sips
chamomile tea before bed.
Bob Moore: Wakes at 6:00 A.M., prepares for next day,
enjoys reading at night.

Creating an Effective Evening Routine

Lay Out Clothes: Reduces morning decision fatigue.

Make a To-Do List: Increases focus and productivity.
Meditate or Journal: Promotes relaxation and gratitude.
Clean Your Space: Enhances the morning experience.
Leverage Technology: Use reminders to limit distractions.
Adjust for Timing: Tailor routines for night shift workers.

By adopting these practices, mornings can become

more productive and tranquil.

Scan to Download
Your Morning Routine Starts the Night Before

Most people waste their evenings until they feel tired enough
to sleep, often delaying bedtime for social events or work
responsibilities. Instead of feeling guilty, creating a
structured evening routine can help transition smoothly into a
productive morning.

Insights from Successful Individuals

*DAVID KADAVY*
-
Routine:
Wakes without an alarm around 8:00 A.M., meditates, and
focuses on important projects.
-
Evening Practices:
Winding down involves minimizing screen time and
reflecting on the day in bed before sleeping.
*JENNY BLAKE*
-
Routine:
Wakes around 5:00 to 6:00 A.M., reads nonfiction by

Scan to Download
candlelight, meditates, and prioritizes physical health.
-
Evening Practices:
Winds down after 3:00 P.M. by disconnecting from emails
and reflecting on the day.
*NIR EYAL*
-
Routine:
Wakes around 7:00 A.M. with a smart timer, enjoys family
interactions, and starts writing after coffee.
-
Evening Practices:
Shuts off internet by 10:00 P.M. and maintains a clean
workspace to prevent distractions.
*JOSÉ LUIS VILSON*
-
Routine:
Wakes at 5:30 A.M., enjoys mood music during commutes,
and mentally prepares for teaching.
-
Evening Practices:
Sips chamomile tea before bed, creating a calming
environment.
*BOB MOORE*

Scan to Download
-
Routine:
Consistently wakes at 6:00 A.M. and prioritizes being an
early riser.
-
Evening Practices:
Prepares for the next day by laying out clothes and enjoying
engaging reading, sometimes at the cost of sleep.

Creating an Effective Evening Routine

-
Lay Out Clothes
: Preparing outfits ahead reduces morning decision fatigue.
-
Make a To-Do List
: Reviewing tasks for the next day allows for a focused and
productive morning.
-
Meditate or Journal
: Reflecting on your day can promote relaxation and gratitude
before sleep.
-
Clean Your Space

Scan to Download
: A tidy environment can enhance your morning experience,
making it more pleasant.
-
Leverage Technology
: Use reminders to start your evening routines and apply
settings to limit distractions.
-
Adjust for Timing
: Night shift workers can adopt similar strategies tailored to
their schedules to create effective routines.
By integrating these practices into your nightly habits, you
can foster a more productive and tranquil start to your
mornings.

Scan to Download
Critical Thinking
Key Point:The Importance of an Evening Routine in
Preparing for the Morning
Critical Interpretation:While the author emphasizes the
value of establishing a structured evening routine to
enhance morning productivity, it is important to
recognize that not all individuals may experience the
same benefits. The effectiveness of evening routines is
subjective and can vary greatly depending on personal
lifestyle, work demands, and individual sleep needs. For
instance, research in sleep science suggests that some
people may function better with more flexible sleep
patterns due to their unique circadian rhythms (Czeisler
et al., 2016). This indicates that while an evening
routine can be beneficial for many, it's crucial for
individuals to tailor their practices to their own rhythms
rather than strictly adhere to a proposed ideal.

Scan to Download
Chapter 6 Summary : Sleep

The Quality of Your Sleep Has a Dramatic Impact

on Your Morning Routine

Sleep quality significantly influences your ability to

effectively start your day. This chapter highlights the
nighttime and morning routines of several individuals who
have made efforts to enhance their sleep quality for improved
morning energy.

Arianna Huffington

- Emphasizes the importance of sleep, getting around eight

hours regularly without the need for alarms.
- Avoids using her phone right after waking. She has
established a bedtime ritual that includes turning off
electronics, taking baths, and reading.
- Reflects on a past incident of sleep deprivation that
prompted her to prioritize sleep.

Marie Kondo

Scan to Download
- Follows a morning routine of waking around 6:30 AM,
opening windows, and burning incense.
- Engages in exercises like yoga and a moment of prayer with
her husband before breakfast.
- Maintains a consistent bedtime around 11:30 PM and
employs essential oils for better sleep.

Jon Gold

- Awakens at 6:30 AM and prioritizes meditation and

exercise in his routine.
- Implements strict limits on screen time before bed and uses
content blockers to reduce distractions.
- Prepares for the next day to streamline his morning routine.

Brad Feld

- After experiencing a major life change, he stopped using

alarms, waking between 5:30 and 9:00 AM naturally.
- Enjoys a calm morning ritual with his family, including
coffee and blog writing.
Install
- Uses Bookey
a CPAP App
machine to Unlock
for sleep Full Text
apnea, finding it and
life-changing. Audio

Scan to Download
Chapter 7 Summary : Parents

Chapter 7: How to Keep Up a Semblance of a

Morning Routine with an Army of Kids in Tow

Introduction

- Parents deserve a productive morning routine.

- The chapter features parents sharing their routines, aiming
to adapt to their children’s needs.
- Key voices include Biz Stone, Emily Schuman, Amanda
Hesser, Bob Ferguson, Jamie Morea, and Nick Bilton.

Biz Stone: Cofounder of Twitter

- Routine involves waking with his son for playtime, usually

with Legos or Minecraft.
- Minimal dressing time due to a simplified clothing choice.
- Morning breakfast is prepared by his wife and includes
hydration with water and coffee.
- Values playtime with his son as essential meditation.

Scan to Download
Emily Schuman: Founder of Cupcakes and
Cashmere

- Wakes up early, welcomes sunlight, and avoids social

media distractions.
- Prioritizes spending time with her daughter, Sloan, focusing
on breakfast and play.
- Emphasizes joy and organization in mornings, adapting
routines as children grow.

Amanda Hesser: CEO of Food52

- Relies on her husband as her human alarm clock.

- Morning includes reading news while preparing kids'
breakfast and doing yoga.
- Maintains a tidy kitchen and prepares for the next day to
ease morning chaos.

Bob Ferguson: Attorney General of Washington

State

- Emphasizes family time over morning meetings, ensuring

quality time before the kids leave for school.
- Prepares clothes the night before for efficiency.

Scan to Download
Jamie Morea: Cofounder of Hyperbiotics and
Valentia Skin Care

- Describes the struggle with a toddler’s unpredictable needs,

focusing on flexibility.
- Incorporates moments for meditation and connection with
family before breakfast.

Nick Bilton: Special Correspondent for Vanity Fair

- Outlines transition from a peaceful pre-kids routine to

chaotic mornings post-kids.
- Highlights the importance of morning family walks amidst
morning challenges.

Advice for Parents on Morning Routines

-
Wake Up Before Your Kids
: Carve out personal time before the kids wake up.
-
Adapt Your Routine
: Be flexible and adjust routines as children grow and their

Scan to Download
needs change.
-
Kids Thrive on Routine
: Establish consistent morning routines for children’s
well-being.
-
Keep Devices Away
: Limit phone usage in the morning to foster family time.
-
Say Proper Good-Bye
: Ensure emotional well-being by saying meaningful
goodbyes.
-
It’s Only Temporary
: Acknowledge that this stage of parenting will pass, and
cherish the moments shared.

Conclusion

- New parenthood brings unique challenges but also offers

precious moments. Embracing routine flexibility and valuing
connection can lead to fulfilling mornings.

Scan to Download
Chapter 8 Summary : Self-care

CHAPTER 8

SELF-CARE

How to Start the Day with Gentleness

Mornings provide a unique opportunity to reset and start

fresh, but daily responsibilities can quickly disrupt this calm.
Slowing down your morning can promote a gentler approach
to self-care, benefiting both yourself and those around you.
This chapter features insights from several creatives:
-
Elle Luna
, an artist who prioritizes dream recollection, morning walks
with her dog Tilly, and nurturing her creative space through
rituals like coffee preparation and tending to a personal altar.
-
Lisa Congdon
, a fine artist, who’s created a structured morning routine that

Scan to Download
includes meditation, exercise, and dressing for work, which
helps her maintain focus as she transitions into her day.
-
Yuko Shimizu
, a Japanese illustrator, discusses incorporating a special
breakfast and reading routine into her mornings, affirming
the importance of preserving a calm start despite life’s
busyness.
-
Dr. John Berardi
, founder of Precision Nutrition, details his self-care rituals
before family responsibilities, emphasizing mindfulness
during tea preparation as a meditative moment.
-
Melody McCloskey
, CEO of StyleSeat, has found that early morning cleaning
and organizing gives her time to process thoughts before her
workout.
-
Amber Rae
, author, emphasizes a routine that focuses on movement,
nourishment, and creative writing that aligns with her natural
flow.

Scan to Download
Key Takeaways on Self-Care in Mornings

-
Make Time for Yourself
: Prioritize personal time to impact your day positively.
-
Establish a Grounding Routine
: A structured morning sets the tone for increased focus and
productivity.
-
Reflect on Your Morning Practices
: Consider if your routine aligns with your values and desires.

-
Celebrate Early Wins
: Accomplishing small tasks in the morning can foster a
sense of achievement that carries through the day.
-
Be Flexible
: Adapt your routine to suit your needs, especially when
traveling or encountering disruptions.
The essence of self-care in the morning lies in gentleness and
awareness. By investing in your morning practices, you are
better equipped to approach the rest of your day with clarity
and kindness.

Scan to Download
Example
Key Point:Prioritize personal time in your morning
routine.
Example:Imagine waking up and taking a moment for
yourself before diving into responsibilities. You brew a
calming cup of herbal tea, savor the aroma, and listen to
the quiet of your surroundings. This gentle start allows
you to reconnect with your inner thoughts, set positive
intentions for the day, and feel empowered to face any
challenges ahead.

Scan to Download
Chapter 9 Summary : Different
Environments

Keeping Up Your Routine When You’re Away from

Home

Many people find it challenging to maintain their morning

routines while traveling, often leading to unhealthy habits.
However, it is possible to have a travel-ready routine or adapt
your existing routine to fit different environments. This
chapter discusses insights from several individuals, including
Chris Guillebeau, Cameron Russell, Dave Asprey, Mellody
Hobson, M. G. Siegler, and Peter Balyta, about how they
manage their morning routines while traveling.

Cameron Russell

As a model and activist who travels frequently, Cameron

Russell emphasizes the importance of incorporating reading
and writing into her mornings, regardless of her schedule.
She values flexibility, adapting her routine to start the day
with adventure and exploration, especially when jet lag

Scan to Download
wakes her early.

Chris Guillebeau

An author and frequent traveler, Chris Guillebeau illustrates

how his routine adapts based on location and time zone. At
home, he wakes up early, hydrating and catching up on news
before diving into work. He finds maintaining his routine
crucial for productivity, despite the unpredictability of travel.

Dave Asprey

Creator of Bulletproof Coffee, Dave Asprey shares a detailed

morning routine that includes fitness and family time. While
traveling, he adapts his routine but maintains a commitment
to health, ensuring quality sleep and nutrition even in
less-than-ideal situations.

Mellody Hobson

Mellody Hobson’s rigorous routine starts early, focusing on

InstallandBookey
workouts App to Unlock
reading newspapers. Full Text
As a mother, and
she has
Audio
become more adaptable with her schedule, balancing her
professional commitments with family life, while still

Scan to Download
Chapter 10 Summary : Adaptation

ADAPTATION

How to Embrace Failure and Adapt to

Less-than-Perfect Circumstances

Morning routines often face disruptions, and how we respond

to these interruptions is more critical than the disruptions
themselves. It's essential to learn how to navigate unexpected
situations, especially for those who lean towards
perfectionism. This chapter highlights that falling off a
routine occasionally is normal but encourages individuals to
adapt and regain control without derailing their entire day.
The chapter features insights from various individuals,
including musicians, authors, and professionals, each sharing
their flexible approaches to morning routines.

Key Insights from Contributors:

Sonia Rao (Singer-Songwriter)

Scan to Download
- Has a flexible routine that changes based on her projects
(e.g., touring, recording).
- Values dressing up as a means to feel productive, despite
working from home.
- Enjoys meditating and writing each morning but prioritizes
phone management for better focus.

Austin Kleon (Author)

- Emphasizes the importance of maintaining headspace and

personal routines amid family life.
- Daily walks with his sons serve as a creative outlet.

Rumana Lasker Dawood (Junior Doctor)

- Adapts her routine according to varying work shifts,

focusing on efficiency while incorporating time for prayers
and breakfast.

Daniel Eden (Product Designer)

- Finds comfort in the forced headspace of his morning

commute and varies his routine based on work-from-home

Scan to Download
days.

Yolanda Conyers (Chief Diversity Officer)

- Balances structure and flexibility in her mornings to

manage work demands, prioritizing outdoor activities that
connect her to nature.

Leo Babauta (Creator of Zen Habits)

- Practices a flexible and mindful morning approach, valuing

mindfulness over rigid productivity.

Ana Marie Cox (Political Columnist)

- Reminds readers that sometimes merely getting out of bed

is a significant achievement and emphasizes self-compassion
when routines falter.

Adapting Your Routine:

- When disruptions arise, maintaining one or two core

elements of the routine can prevent the day from feeling
chaotic.

Scan to Download
- It's crucial to recognize when parts of the routine need to be
adapted or removed for better effectiveness.
- Embracing challenges rather than succumbing to failure can
lead to personal growth and resilience.

Finding Harmony with Partners:

- Compromise becomes essential when partners have

differing routines, allowing both individuals to maximize
time together while respecting each other's needs.

Embracing Tomorrow:

- Each day is a new opportunity for a fresh start. Forgiving

oneself for missed routines can foster resilience.

Seeking Nonroutine Moments:

- Actively pursuing spontaneity can bring excitement to daily

routines. Being too rigid can prevent exploration and growth,
so embracing change may lead to unexpected discoveries.
Overall, this chapter underscores the importance of
resilience, adaptability, and self-compassion in maintaining a
meaningful morning routine.

Scan to Download
Critical Thinking
Key Point:Resilience in Adapting Routines
Critical Interpretation:The author's assertion that
flexibility is crucial in morning routines suggests a
belief that perfectionism can hinder personal growth.
However, it’s essential to recognize that not everyone
thrives in a non-structured environment; some
individuals find comfort and productivity in a set
routine. This variability in personal preference indicates
that the author's viewpoint may not be universally
applicable. For instance, research has shown that habits
and routines can significantly affect productivity and
emotional well-being (Duhigg, C., 'The Power of
Habit'). Thus, while flexibility can be beneficial, rigid
structures may also effectively support specific
individuals in achieving their goals.

Scan to Download
Best Quotes from My Morning Routine
by Benjamin Spall with Page Numbers
View on Bookey Website and Generate Beautiful Quote Images

Chapter 1 | Quotes From Pages 15-34

1.The morning is a sacred part of the day. I love new
beginnings—my mother always told me not to
worry, because tomorrow is a new day.
2.After years of trial and error, I’ve found that the first thirty
minutes of my day have the biggest impact on how I feel
for the rest of my waking hours.
3.I needed the structure, and I needed to start back on
whatever book I was writing before the morning slipped
away.
4.It’s hard to fit it in but it’s gratifying to wake up to a
peaceful environment.
5.When I wake up, checking my phone is not a priority of
mine.
6.I try to stay current on what’s going on around the world,
and I want to know what happened overseas during the

Scan to Download
 night.
7.It’s amazing how many different blossoms there are, and
when you look for a new one every day, you see the
changes of the seasons, the immense bounty of nature.
8.I prefer to enjoy my shower during the evening, when I
know I’m winding down in any case.
Chapter 2 | Quotes From Pages 35-63
1.When you get so much done in the A.M. that the
P.M. serves as extra credit.
2.If you want to be more productive, get up early.
3.Nothing disrupts a routine like having a kid, so when my
wife and I became parents I was prepared for some major
shifts.
4.I’m a great believer in to-do lists, so every morning I make
the list, then identify the most important items, and then
force myself to do those first.
5.I always read something having absolutely nothing to do
with work, which makes going to sleep easier.
6.I try not to pointlessly stay up late.

Scan to Download
7.I try to treat Saturdays as a chance to catch up on stuff that
I want to catch up on.
8.Mornings are often when we’re at our freshest, so it’s no
surprise that many successful people start their day by
taking advantage of their first few morning hours to get as
much focused and productive time in as possible.
9.I love the feeling of running (especially outdoors), I
absolutely love my breakfast, and I feel great all day long.
10.If I could wave a magic wand to give everyone in the
world one gift, it would be the ability to wake without that
annoying, incessant beeping.
Chapter 3 | Quotes From Pages 64-86
1.You have to follow the path of least resistance and
make it easier to do it than not do it.
2.I don’t consider it failing, I just try to do the best I can
every morning.
3.Working out is akin to doing a good deed for your body
and making an investment in your future health.
4.When you embrace the early morning sweat, you know that

Scan to Download
 regardless of anything else that happens... you got your
workout in.
5.Find certain things you know you should do, don’t like to
do, or make excuses to avoid, and then do them every day
or every other day.

Scan to Download
Chapter 4 | Quotes From Pages 87-108
1.On days I don’t have time to do anything else, I
just pray and meditate, as I find those to be the
most important components of a good start to my
day.
2.I treat my life as an observation experiment in which I’m
both the experimenter and the subject.
3.Meditation is the greatest life hack that most people don’t
use.
4.If I can sit down to meditate, then I feel like I’m home.
5.Meditation has had a huge impact on my ability to
concentrate and on my well-being. I feel less frazzled.
6.I try not to beat myself up, and find something delightful
about falling through the cracks.
7.When you meditate, you try to focus on one simple thing,
like your breath.
Chapter 5 | Quotes From Pages 109-125
1.The more I wind down the night before, the better
my brain works in the morning.

Scan to Download
2.Your body is your business, and I make my physical health
and vitality a top priority.
3.When your evening routine helps your brain work better in
the morning.
4.I don’t have FOMO (fear of missing out) for nighttime
parties, I have it for the glorious mornings I might miss out
on if I stay up too late.
5.If I go to bed any later, I know tomorrow is not going to be
a good day.
6.Cleaning up your home, particularly your kitchen, before
going to bed not only makes waking up the next day more
pleasant, it can almost become a routine itself.
Chapter 6 | Quotes From Pages 126-145
1.Ninety-five percent of the time I get eight hours of
sleep a night, and as a result, 95 percent of the
time I don’t need an alarm to wake up.
2.I love waking up without an alarm. Just think about the
definition of the word 'alarm': 'a sudden fear or distressing
suspense caused by an awareness of danger; apprehension;

Scan to Download
 fright.' So an alarm, in most situations, is a signal that
something is not right.
3.It’s easy to make bad decisions when we have low energy
and rapidly decreasing willpower.
4.Mornings are such an amazing reward for going to sleep at
a reasonable hour.
5.I view meditation as 'practice,' so I don’t try to either get
good at it or do it every day. Rather than 'inconsistent,' I’d
describe my practice as 'streaky.'
6.You have to live with it for a while before you know.
7.If you expect any of these to be true, consult your doctor.

Scan to Download
Chapter 7 | Quotes From Pages 146-163
1.When playing with your son first thing in the
morning is the only meditation you need.
2.When you spend your morning giving your child all the
love, time, and attention she deserves.
3.The early mornings belong to my family and me.
4.Becoming a parent has forced me to embrace flexibility and
make the best of whatever card is dealt to me on any given
day.
5.My pre-kid mornings seem so luxurious now!
6.It’s all about flexibility and unpredictability. I can’t be too
wedded to a specific routine or I’m bound to be
disappointed when things go awry. I mean, poop happens.
Literally.
Chapter 8 | Quotes From Pages 164-181
1.When you start your day taking care of your needs
you not only access a sense of calm that, whatever
the day ahead may hold, can’t be taken away from
you, you also set yourself up to treat those you

Scan to Download
 meet throughout the day with greater gentleness
than you otherwise would have.
2.It’s not difficult to make things. What is difficult is to reach
the state in which we can make them.
3.If I have a good morning my day is usually great,
regardless of what happens throughout it. If I start the day
in a bad mood, it makes for a much longer twenty-four
hours.
4.Without a routine you’re like a ship without a rudder,
veering this way and that but never truly sailing the course
you’ve set.
5.When we sit, we know we are sitting. When we walk, we
know we are walking. When we eat, we know we are
eating.
Chapter 9 | Quotes From Pages 182-199
1.But I like starting my day with adventure and
unpredictability.
2.There is so much freedom when you realize that your own
body, without a car or the subway or a bus, can get you

Scan to Download
 someplace far away from where you started.
3.Routines help, not hinder, the creative process. I wouldn’t
be able to produce regular work in multiple fields without
being faithful to my routine more often than not.
4.I take the same number of supplements when I travel,
packed in individual baggies. I take about 120 pills every
day in my quest to live to at least 180 years old.
5.Rest and exercise are necessary for me to feel 100 percent.
6.I like hard copies versus reading online.
7.Scheduling your flights to make sure your morning routine
isn’t disrupted.
8.Don’t beat yourself up about not perfectly following your
morning routine... that’s okay.

Scan to Download
Chapter 10 | Quotes From Pages 200-218
1.When you admit to yourself that just because you
can set your own hours, this doesn’t mean you
should.
2.The biggest task is to try to keep my headspace from being
invaded by the outside world, to be alone with my own
thoughts before I can sit down and make something.
3.I used to allow missing an aspect of my routine to
negatively impact my whole day. I now see life as a
continual fluctuation of routine, with change being the only
constant.
4.When your morning routine feels like it’s falling apart,
stick to one or two key things.
5.Tomorrow is a new day. If you failed to follow your
morning routine today, that’s okay.
6.If you start failing to do a certain part of my routine, this is
usually a sign that I need to change things up.

Scan to Download
My Morning Routine Questions
View on Bookey Website

Chapter 1 | Getting Up| Q&A

1.Question
What can help make waking up in the morning more
enjoyable?
Answer:Establishing a morning routine that you
love and look forward to is key. Engaging in
activities like reading a book or enjoying a quiet cup
of coffee can provide you with motivation to get out
of bed.

2.Question
How can creating consistency in your morning routine be
beneficial?
Answer:Consistency in your morning routine can ground you
and prepare you to handle the challenges of the day. As
demonstrated by Caroline Paul, having the same meal and
coffee every morning for 30 years provides stability and
helps her feel focused.

Scan to Download
3.Question
What role does a partner play in a morning routine?
Answer:A partner can significantly affect morning routines.
For example, Caroline Paul adjusts her routine slightly on
weekends to accommodate her partner Wendy's sleep
schedule, while others, like James Freeman, enjoy quiet
moments with their spouse over coffee before the day gets
busy.

4.Question
What are some examples of morning routines that
promote productivity and creativity?
Answer:Morning routines that include journaling, exercising,
and having quiet time can enhance productivity. For instance,
Andre D. Wagner values his quiet time for reflection and
creativity as a street photographer, ensuring he has a balance
before engaging with the bustling city.

5.Question
How can simplifying your environment help with your
morning routine?
Answer:Waking up in a clean and organized space can set a

Scan to Download
positive tone for the day. Keeping your environment tidy can
help clear your mind, as experienced by many, including
Andre D. Wagner, who thrives in a neat space.

6.Question
What are the benefits of waking up earlier?
Answer:Waking up earlier allows for more time to enjoy a
calm morning routine. It can help establish better habits and
instill a sense of accomplishment as you start the day with
purpose.

7.Question
Why might someone choose to have no strict routine on
weekends?
Answer:Many people, like Daisy Khan, prefer to allow their
bodies to dictate their wake-up times on weekends for more
relaxation and recovery. This flexibility can be a refreshing
contrast to the weekday schedule.

8.Question
How can gratitude influence your morning routine?
Answer:Beginning your day with a focus on gratitude can
shift your perspective and enhance your motivation to get out

Scan to Download
of bed. A practice like reflecting on three things you are
thankful for can set a positive tone for the day ahead.

9.Question
What should you avoid doing first thing in the morning to
optimize your mindset?
Answer:Avoid checking negative news or engaging with
stressful media first thing in the morning, as it can affect
your mood. Instead, focus on calming activities like reading
or listening to peaceful music.

10.Question
How can being active in the morning enhance your day?
Answer:Engaging in physical activity, like running or yoga,
can increase your energy levels and improve your mental
clarity, setting a productive tone for the day.

11.Question
What is a simple action you can take to encourage
productivity in the morning?
Answer:Making your bed can promote a sense of discipline
and accomplishment, making it easier to transition into a
productive mindset for the rest of the day.

Scan to Download
Chapter 2 | Focus and Productivity| Q&A
1.Question
What is the importance of utilizing morning hours for
productivity?
Answer:Morning hours hold immense potential for
creativity and productivity. By focusing on the most
significant tasks during these early hours,
individuals can make substantial progress on their
goals, setting a positive tone for the rest of the day.

2.Question
How can a to-do list enhance morning productivity?
Answer:Creating a to-do list the night before and prioritizing
the most essential tasks allows individuals to be proactive in
the morning. This approach reduces decision fatigue and
ensures that important tasks are addressed first, rather than
being sidetracked by less critical matters.

3.Question
Why is it beneficial not to check email first thing in the
morning?
Answer:Not checking emails first thing allows you to start

Scan to Download
the day on your own terms, focusing on your critical tasks
rather than reacting to the demands of others. This proactive
approach fosters a sense of accomplishment and control early
in the day.

4.Question
What role does routine play in maintaining productivity?
Answer:Establishing a routine is crucial as it provides
structure and discipline. Over time, routines can be adapted
to meet changing life circumstances, such as increased
responsibilities or travel, helping individuals remain focused
and productive.

5.Question
How can incorporating exercise in the morning affect
overall productivity?
Answer:Morning exercise boosts energy levels, increases
mental clarity, and enhances mood, all of which contribute
positively to productivity throughout the day. It establishes a
sense of well-being and prepares both the body and mind for
focused work.

Scan to Download
6.Question
What are the benefits of meditation and mindfulness in a
morning routine?
Answer:Engaging in mindfulness practices like meditation
can clarify thoughts, reduce stress, and improve
concentration. This enhances the mental state, making it
easier to tackle the day’s challenges with focus and calm.

7.Question
How does the morning influence your daily mindset?
Answer:Mornings set the tone for the day. A productive and
structured morning can prime your brain for sustained focus
and reduce distractions, creating a mindset geared towards
accomplishment.

8.Question
What insights can we gain from the morning routines of
successful people?
Answer:Successful individuals often emphasize the
significance of establishing a consistent and tailored morning
routine that aligns with their personal goals and needs. Their
practices, while unique, share common themes of discipline,

Scan to Download
focus, and proactivity.

9.Question
How important is flexibility in a morning routine?
Answer:Flexibility is vital as it allows individuals to adapt
their routines to fit their evolving lives, such as travel, family
changes, or fluctuating schedules, while still retaining the
core components that foster productivity.

10.Question
What is the impact of sleep on morning productivity?
Answer:Adequate sleep is essential for optimal cognitive
function, mood regulation, and overall energy levels.
Prioritizing sleep enhances the quality of early morning
wakefulness, making productivity not only possible but
likely.
Chapter 3 | Morning Workouts| Q&A
1.Question
What is the significance of keeping a morning workout
routine short and easy?
Answer:Keeping a morning workout routine short
and easy increases the chances of sticking to it,

Scan to Download
ultimately promoting long-term consistency and
success in your fitness journey.

2.Question
How can you make your morning workout easier to
accomplish?
Answer:By preparing your workout clothes the night before
and organizing your space, you can minimize resistance
when it’s time to exercise, making your morning routine
smoother and more efficient.

3.Question
What were General Stanley McChrystal’s changes to his
workout routine as he aged?
Answer:As he got older, he learned to alternate his workouts
between running and weight training to prevent injuries,
rather than doing the same running regimen every day.

4.Question
Why is it important to plan the night before for a
successful morning routine?
Answer:Planning the night before helps reduce decision
fatigue and allows for a smoother, more focused start to the

Scan to Download
day, as you can wake up with clarity about your tasks and
fitness goals.

5.Question
What are some ways to avoid decision fatigue in the
morning?
Answer:Avoid decision fatigue by prepping the night before,
setting out workout clothes, and having a clear agenda for the
next day, which allows more mental energy for important
tasks.

6.Question
How do different successful individuals structure their
morning routines to stay fit?
Answer:Many successful individuals have structured their
mornings around exercise, prioritizing workouts first,
varying their routines, and including rituals that motivate
them to stay active, demonstrating the significance of fitness
in their lives.

7.Question
What advice did Rebecca Soni offer regarding
multitasking during breakfast?

Scan to Download
Answer:Rebecca encourages avoiding multitasking during
breakfast, suggesting that it's best to focus on enjoying
breakfast and coffee before tackling technology or work
tasks.

8.Question
What happens to individuals if they stray from their
morning routines, according to General McChrystal?
Answer:McChrystal finds that failing to follow his morning
routine negatively affects his mood and physical well-being,
as it disrupts his body's expectation of regular activity.

9.Question
Why is embracing early morning workouts valuable?
Answer:Embracing early morning workouts provides
immediate feelings of accomplishment and energizes
individuals for the rest of the day, establishing a proactive
mindset toward daily challenges.

10.Question
What impact does failing to follow a morning workout
routine have, according to the subjects in the chapter?
Answer:Failing to follow a morning workout routine is

Scan to Download
viewed not as a failure, but rather as an opportunity to adapt
and improve, with many using it as motivation to ensure their
commitment to future routines.

Scan to Download
Chapter 4 | Morning Meditation| Q&A
1.Question
How can meditation in the morning impact your day?
Answer:Meditation, even just for a few minutes, can
significantly enhance your focus and productivity
throughout the day. It helps organize thoughts and
fosters clarity, enabling better responses to
challenges and opportunities. It sets a positive tone,
reduces stress levels, and can increase overall
happiness.

2.Question
What are some forms of meditation you can include in
your routine?
Answer:Meditation can take various forms, such as guided
meditation via apps, mindfulness practices focusing on
breathing, or more structured practices like Zen (Zazen) or
Transcendental meditation. You can also integrate mindful
moments into daily activities, like making coffee, or engage
in journaling, running, or walking in nature.

Scan to Download
3.Question
Why is it important to find a routine that works for you?
Answer:Each individual's routine may need to adapt based on
personal roles and responsibilities. For instance, routines can
vary depending on whether you are teaching, writing, or on a
retreat, emphasizing the need to tweak and observe to find
what truly helps you stay productive and calm.

4.Question
What should you do if you struggle with consistent
meditation?
Answer:If you find it hard to maintain a meditation routine,
focus on small, achievable practices that incorporate
mindfulness into daily tasks. Make your meditation moment
shorter or flexible, allowing yourself to come back to the
practice without guilt if you miss a day.

5.Question
How does the environment or context affect your
meditation practice?
Answer:Traveling or changing environments can disrupt
routines, but maintaining meditation as a consistent practice

Scan to Download
offers a sense of home or stability. No matter where you are,
finding time for mindfulness can help navigate the day more
effectively.

6.Question
Can meditation help with problem-solving?
Answer:Yes, many people find that taking time to meditate,
particularly in the morning, helps them subconsciously work
through issues. Having a quiet mind during meditation can
lead to innovative solutions or insights that become apparent
after the session.

7.Question
What advice do experts give regarding performance
anxiety in meditation?
Answer:It's essential not to take meditation too seriously at
first to avoid performance anxiety. Just sit, feel, and notice
your thoughts without judgment or expectation of achieving
some perfect state. This relaxed approach can lead to more
benefits.

8.Question
In what unique ways can you integrate mindfulness

Scan to Download
throughout your day?
Answer:You can practice mindfulness while engaging in
daily activities—like savoring the smell of brewing coffee,
practicing stretching during breaks, or using downtime in
queues to reflect. Small moments of awareness can greatly
enhance your present experience.

9.Question
What is the significance of acknowledging your emotional
state in the morning routine?
Answer:Acknowledging and accepting your emotional state
can create a healthier mental environment. Incorporating
practices that honor your feelings, like brief journaling or
quiet reflection, can lead to clearer focus and improved
general well-being throughout the day.

10.Question
How do mornings set the tone for the rest of your day?
Answer:Mornings are pivotal as they prime your brain for the
day ahead. A calm and intentional start leads to better
concentration, reduced stress, and overall positive

Scan to Download
engagement with the day’s tasks.
Chapter 5 | Evening Routines| Q&A
1.Question
What is the importance of your evening routine on your
morning performance?
Answer:Your evening routine plays a crucial role in
how well your brain functions in the morning.
Engaging in calming activities and avoiding screens
before bed can enhance your quality of sleep,
leading to a more productive and creative morning.

2.Question
How does David Kadavy structure his morning to
maximize creativity?
Answer:David Kadavy wakes up without an alarm, around
8:00 A.M., and prioritizes his most important work during
his first hour, often extending this to two hours of
uninterrupted focus. This time is critical for his creative
process as he capitalizes on the tranquility of the morning.

3.Question
What practices does Jenny Blake implement in her

Scan to Download
evening routine to ensure a better morning?
Answer:Jenny Blake begins winding down her day by
disconnecting from work-related distractions after 5:00 P.M.,
and focuses on quieter activities such as reading or reflecting
on her day. She engages in 'wind-down questions' to clear her
mind, which aids in her overall readiness for the following
morning.

4.Question
How does Nir Eyal balance technology use and his
evening routine?
Answer:Nir Eyal uses technology to his advantage by
configuring his internet to shut off at 10:00 P.M., allowing
him to wind down without digital distractions. He also
utilizes a smart timer to wake up gently, ensuring a smooth
transition into his day.

5.Question
What unique habit does José Luis Vilson have in his
morning routine related to music?
Answer:José Luis Vilson listens to various genres of music

Scan to Download
on his way to work, selecting tracks based on his mood,
which helps him prepare mentally for teaching. This
deliberate choice of music aids in managing his energy levels
throughout the day.

6.Question
What does Bob Moore highlight about the consistency of
his morning wake-up time?
Answer:Bob Moore emphasizes the importance of
consistency, waking up at 6:00 A.M. every day, including
weekends. This regularity is vital for maintaining
productivity and setting a positive example as a leader.

7.Question
What effect does a clean home have on your morning
routine?
Answer:Waking up to a clean and organized home can
enhance your mood and prepare you mentally for the day. It
eliminates distractions and creates a peaceful environment,
allowing you to start your day with clarity.

8.Question
How can creating a to-do list in the evening benefit your

Scan to Download
morning routine?
Answer:Making a to-do list the night before clears your mind
of lingering tasks and allows you to focus immediately on
important work in the morning. It reduces decision fatigue
and accelerates your ability to start your day effectively.

9.Question
Why is meditation considered essential by several
contributors in their routines?
Answer:Meditation is seen as a vital practice for mental
clarity and emotional balance. It helps participants release
tension, foster gratitude, and cultivate a calm mindset, setting
a positive tone for their day ahead.

10.Question
How does the idea of reducing decision fatigue manifest in
evening routines?
Answer:Reducing decision fatigue in the evening can include
preparing clothes for the next day or laying out work
materials. This minimization of choices simplifies morning
routines, allowing for a smoother start.

Scan to Download
Chapter 6 | Sleep| Q&A
1.Question
How does the quality of sleep impact your morning
routine?
Answer:The quality of your sleep directly affects
your ability to perform and enjoy your morning
routine. A restful night's sleep means waking up
energized and ready to tackle the day, while lack of
sleep can lead to lethargy and poor decision-making.

2.Question
What does Arianna Huffington suggest for her nighttime
routine?
Answer:Arianna Huffington emphasizes the importance of a
bedtime ritual. She turns off her electronic devices before
bed, takes a relaxing hot bath, and enjoys the comfort of
herbal tea while reading a physical book. This helps her
transition to sleep peacefully and sets her up for a better
morning.

3.Question
Why does Scott Adams consider mornings the best part of

Scan to Download
his day?
Answer:Scott Adams feels that he is happiest, smartest, most
creative, and most optimistic in the early hours. He prefers to
wake up without an alarm, experimenting with sleep patterns
to harness his energy during this crucial time.

4.Question
What strategies do the interviewees use to avoid
electronic distractions before bed?
Answer:Marie Kondo and Jon Gold emphasize limiting
electronic distractions in the evening. Kondo burns incense
and welcomes fresh air, while Gold sets up content blockers
on his devices to prevent late-night scrolling. They both
prioritize creating a calming environment that promotes
better sleep.

5.Question
How can you create the perfect sleep environment?
Answer:To optimize your sleep environment, keep your
bedroom dark and quiet, regulate the temperature for
comfort, and invest in a quality mattress. Minimizing light

Scan to Download
exposure and noise can significantly enhance sleep quality,
leading to better mornings.

6.Question
What can you do if you don't get enough sleep at night?
Answer:If you fall short on sleep, take short power naps or
full sleep-cycle naps during the day to help recover some
energy. These naps can improve alertness and overall
wellbeing, allowing you to maintain productivity despite a
restless night.

7.Question
What are some common mistakes people make that affect
their sleep quality?
Answer:People often stay awake too late, consume caffeine
or heavy meals close to bedtime, or neglect to wind down
properly before sleeping. These habits disrupt the body's
natural ability to prepare for rest, leading to a lack of quality
sleep.

8.Question
Why is it important to maintain a consistent sleep
schedule, even on weekends?

Scan to Download
Answer:Maintaining a consistent sleep schedule helps
regulate your body’s internal clock, making it easier to fall
asleep and wake up at the same time every day, which in turn
enhances restfulness and overall health.

9.Question
How does lack of sleep influence decision-making and
willpower?
Answer:As Jon Gold notes, low energy and fatigue from
insufficient sleep lead to poor decision-making and
diminished willpower. When we are tired, it's easy to make
choices that are not aligned with our goals or interests.

10.Question
What is the key takeaway about sleep from the chapter?
Answer:The key takeaway is that sleep is crucial for both
mental and physical health. Prioritizing good sleep habits
leads to energized mornings and enhanced productivity
throughout the day.

Scan to Download
Chapter 7 | Parents| Q&A
1.Question
How can parents maintain a productive morning routine
with kids in tow?
Answer:Parents can adapt their morning routine by
embracing flexibility and prioritizing time with their
children. Many parents find joy in engaging with
their kids first thing in the morning, which can serve
as their 'meditation.' For example, Biz Stone,
cofounder of Twitter, plays Lego and Minecraft with
his son right after waking up, creating a warm
family connection before transitioning into daily
responsibilities.

2.Question
Why is it important for kids to have a morning routine?
Answer:Kids thrive on routine as it provides a sense of
security and predictability in their day. A consistent morning
routine leads to better behavior, development, and adaptation
as they grow older. Establishing routines early helps prepare

Scan to Download
them for school and can contribute positively to their overall
well-being.

3.Question
What is the significance of waking up before your kids?
Answer:Waking up before kids allows parents to have
personal time, which can help them feel grounded and ready
to face the day. It provides a quiet moment to prepare
mentally and physically, enabling them to be more present
and engaged with their children when they wake up.

4.Question
How should parents manage their devices in the
morning?
Answer:To be fully present with their children, parents
should aim to keep their devices away during morning
routines. This attentiveness allows them to focus on building
connections with their kids over breakfast and morning
activities, reinforcing family bonds.

5.Question
What adaptations might parents need to make to their
routines as their children grow?

Scan to Download
Answer:As children progress through different
developmental stages, parents may need to adjust their
routines in response to new needs and demands. From
playtime to school readiness, adapting the morning routine
helps accommodate changing schedules, ensuring both the
child's and parent's needs are met.

6.Question
What should parents do if their morning routine falters?
Answer:It’s essential for parents to view disruptions in their
routines as opportunities to embrace the unpredictability of
parenting. As Amanda Hesser suggests, when things don’t go
as planned, it can be a reminder of the joy and beauty of
being a parent, turning moments of chaos into treasured
memories.

7.Question
How do different parents handle mornings?
Answer:Each parent crafts their routine based on their
children's needs and their lifestyle. For instance, Emily
Schuman welcomes the morning with her daughter through

Scan to Download
play and breakfast, while Bob Ferguson shares quality time
reading with his twins, emphasizing personal connections
over rigid schedules.

8.Question
Why might having a flexible routine be beneficial for
parents and children?
Answer:A flexible morning routine allows both parents and
children to adapt to unpredictable events and changing
energy levels. This adaptability creates a more harmonious
environment, helps parents manage stress, and allows
children to feel secure while exploring their independence.

9.Question
What role does gratitude play in a parent's morning
routine?
Answer:Incorporating gratitude into morning routines helps
parents to appreciate the moments spent with their children,
enhancing emotional well-being. As Nick Bilton recounts,
balancing the chaos of morning activities with moments of
reflection can lead to a more joyful and fulfilling day ahead.

Scan to Download
10.Question
What can parents do to ensure positive morning
goodbyes?
Answer:Taking a few moments for hugs, kisses, and
affirmations before heading out the door can enhance family
emotional well-being. Ensuring that goodbyes are positive
can set a constructive tone for the day for both parents and
children.
Chapter 8 | Self-care| Q&A
1.Question
What is the significance of taking time for 'me time' in the
morning?
Answer:Having 'me time' in the morning allows you
to enjoy the serene quiet of the early hours,
providing an essential moment to focus on yourself
before the world's demands take over. By investing
in this time, you establish a calm mindset that
empowers you to approach your day with greater
clarity and gentleness.

Scan to Download
2.Question
How can slowing down in the morning affect your entire
day?
Answer:Slowing down your morning can create a ripple
effect throughout the day, as it allows you to approach daily
responsibilities with a clearer mind and a calmer heart. This
approach helps prevent the muddiness of a rushed morning
and sets a productive tone.

3.Question
What role do dreams play in one’s morning routine
according to Elle Luna?
Answer:Elle Luna believes that remembering dreams is
crucial as they can reveal insights and emotions that reflect
our inner state. She records her dreams upon waking,
interpreting their meanings personally, which helps ground
her and provides clarity for the day ahead.

4.Question
Why is tend to an altar important for Elle Luna?
Answer:Tending to her altar connects Elle Luna to
significant places and experiences, particularly Bali, where

Scan to Download
she learned the importance of daily rituals. This act instills a
sense of spirituality and mindfulness in her mornings,
enriching her creative flow.

5.Question
What impact does Lisa Congdon's morning routine have
on her creativity?
Answer:Lisa Congdon's routine, which includes meditation, a
structured to-do list, and exercise, grounds her, allowing her
to feel organized and ready to tackle creative tasks. This
simplicity creates a balance that fuels her artistic endeavors
throughout the day.

6.Question
How does Yuko Shimizu adapt her routine to ensure she
engages with reading?
Answer:To increase her reading time, Yuko Shimizu
intentionally chooses local trains over express trains, giving
herself extra minutes to read during her commute. This
highlights her commitment to fueling her creativity through
literature.

Scan to Download
7.Question
What balance does Dr. John Berardi find in his morning
routine?
Answer:Dr. John Berardi emphasizes a blend of self-care and
family responsibilities, which prepares him mentally for the
day while also fulfilling his role in caring for his family. This
routine fosters a sense of calm before diving into the day’s
demands.

8.Question
How does Melody McCloskey utilize her early mornings
for processing thoughts?
Answer:Melody McCloskey dedicates her early hours to
cleaning and organizing tasks, which she finds helps her
process both personal and work-related thoughts. This
practice allows her to reflect and prepare mentally while
engaging in uncomplicated, physical activity.

9.Question
What is Amber Rae's approach to nurturing her
creativity through her morning routine?
Answer:Amber Rae integrates high-intensity workouts and

Scan to Download
morning pages into her routine, creating a holistic self-care
practice that enhances her creative output. This structure
helps her access her inner thoughts and prioritize her
well-being.

10.Question
What advice is suggested to transform a hurried morning
routine into a gentle one?
Answer:Visualizing a calm and gentle morning can help
prompt changes. Reflect on how an ideal morning would
unfold, prioritizing your needs before jumping into tasks.
This mental shift can guide you towards a more nurturing
morning routine.

11.Question
What are 'early wins' and their psychological benefits in a
morning routine?
Answer:Early wins refer to accomplishing tasks in the
morning that lead to a sense of achievement, which can boost
motivation and confidence for the rest of the day. These
small victories, such as exercising or completing an

Scan to Download
important task, create momentum that positively influences
overall productivity.

12.Question
How does flexibility in a morning routine contribute to
well-being?
Answer:Having flexibility within your morning routine
allows for adaptation without causing stress or pressure. This
balance ensures the routine remains a source of relaxation
rather than becoming another obligation.
Chapter 9 | Different Environments| Q&A
1.Question
How can one maintain their morning routine while
traveling?
Answer:Sticking to a morning routine when
traveling requires planning and flexibility. Setting a
simplified travel-ready routine, such as ensuring you
always have time to read or meditate, can help. It
also helps to schedule flights to minimize disruptions
and take familiar routines with you, like packing an

Scan to Download
electric kettle or workout gear. Remember, even a
modified routine can keep you grounded.

2.Question
What role does reading play in Cameron Russell's
morning routine?
Answer:Cameron Russell finds reading to be essential, as it
sparks her creativity and allows her to engage with the
thoughts of other writers. She incorporates reading in her
routine, whether in her hotel room, on set, or while traveling,
as it enriches her morning and influences her own writing.

3.Question
Why does Chris Guillebeau emphasize the importance of
routine despite a hectic travel schedule?
Answer:Chris Guillebeau believes that routines are vital for
maintaining productivity and creativity, even amidst the
chaos of frequent travel. By establishing a consistent
morning routine at home, he can better navigate the
challenges he faces while traveling and continue to work
effectively.

Scan to Download
4.Question
What adaptations might one consider when traveling for
work?
Answer:When traveling for work, it might be advisable to
adapt your routine according to the demands of your job.
This may mean getting up earlier for a meeting or adjusting
your workout to fit in with your schedule. Prioritizing
work-related tasks over personal routines can help maximize
productivity in these cases.

5.Question
How does Dave Asprey structure his morning routines in
different environments?
Answer:Dave Asprey follows specific routines whether at
home or traveling. He prioritizes sleep quality and health by
adjusting his use of supplements and light exposure based on
his environment, such as using blackout curtains in hotels
and ensuring to get morning light to boost energy.

6.Question
What can one do to prepare for maintaining their routine
while on the road?

Scan to Download
Answer:To maintain a morning routine while traveling,
consider packing essential items such as workout gear,
books, or healthy snacks. Establish a flexible yet consistent
routine that allows for adaptation based on the environment,
whether through reading, exercising, or ensuring hydration.

7.Question
How important is flexibility in a morning routine for
frequent travelers?
Answer:Flexibility is crucial for frequent travelers, as it
allows them to adapt their routines to different environments
and unexpected changes. Embracing the unpredictability of
travel can help one maintain health and creativity without the
stress of strict adherence to a regular schedule.

8.Question
What mental shift should one adopt about morning
routines while traveling?
Answer:One should understand that while it’s ideal to
maintain a routine, it's also important to not be too hard on
oneself for any deviations that occur when traveling.

Scan to Download
Embrace the experience of travel and prioritize enjoyment
and presence over strict adherence to routine.

9.Question
What can one do if they find it hard to stick to their
morning routine while traveling?
Answer:Assess what aspects of your routine are most
essential and focus on incorporating those elements. Even
small variations, like morning reading or light stretching, can
help maintain a semblance of routine that fosters a sense of
normalcy.

10.Question
How can personal preferences influence morning routines
according to the interviewees?
Answer:Personal preferences vary significantly; some prefer
quiet mornings filled with reading (Cameron Russell), while
others may enjoy structured and timed schedules to enhance
productivity (Dave Asprey). Understanding and
incorporating these preferences is essential for creating
effective routines that cater to individual needs.

Scan to Download
Chapter 10 | Adaptation| Q&A
1.Question
How should we respond to disruptions in our morning
routine?
Answer:It's important to focus on how we respond
rather than the disruptions themselves. This
involves being flexible and adapting to unexpected
changes. Embracing adaptability helps maintain our
productivity without letting disruptions derail the
rest of our day.

2.Question
What can perfectionists do when faced with a nonroutine
moment?
Answer:Perfectionists can chip away at their need for things
to be 'just right' by accepting that fluctuations and
imperfections are part of life. This acceptance allows them to
be more flexible and open to change.

3.Question
Why is it normal to want to change your routine?
Answer:Change should be made on your own terms. It's

Scan to Download
natural and even encouraged to adapt your routine to how
you're feeling or what your life circumstances dictate at
different times.

4.Question
What can indicate that a part of your morning routine
needs to be adapted?
Answer:If you repeatedly fail to complete a certain part of
your routine, it might signal that this item needs to be revised
or removed. It's important to reflect on why it isn't working
and to adjust accordingly.

5.Question
How can embracing failure during your routine be
constructive?
Answer:Embracing failure helps you recognize that it's a
chance for growth. Each failure offers insights on how to
adjust, making your routine more robust against future
disruptions.

6.Question
What is the importance of keeping flexibility in your
morning routine?

Scan to Download
Answer:Flexibility allows you to embrace the unexpected
and maintain a sense of productivity amidst chaos. It helps
prevent stress and frustration when things don’t go as
planned.

7.Question
What should you prioritize when your routine feels like
it's crashing down?
Answer:Identify one or two core elements of your routine
that you can reliably complete, such as your workout or a
brief meditation session, to regain control and stability.

8.Question
What role does your partner play in your morning
routine?
Answer:Finding harmony with your partner’s schedule is
essential. Compromise allows both individuals to enjoy their
morning routines while spending quality time together.

9.Question
How can you show self-compassion after failing to follow
your routine?
Answer:Remind yourself that tomorrow is a new day. Give

Scan to Download
yourself grace and recognize that life can interrupt plans, and
it’s perfectly okay to do what you can.

10.Question
How can mixing up your routine be beneficial?
Answer:Introducing variety into your routine can prevent
boredom and promote spontaneity, leading to unexpected
discoveries and a more fulfilling morning experience.

Scan to Download
My Morning Routine Quiz and Test
Check the Correct Answer on Bookey Website

Chapter 1 | Getting Up| Quiz and Test

1.Caroline Paul starts her day between 6:00 to 6:30
A.M. with coffee and reading.
2.Daisy Khan's morning routine remains the same throughout
the year regardless of Ramadan.
3.Tim O’Reilly enjoys morning chores alone before diving
into work.
Chapter 2 | Focus and Productivity| Quiz and Test
1.Preparing a to-do list the evening prior can help
start the day proactively.
2.Successful individuals recommend checking emails first
thing in the morning to stay updated.
3.Routines are fixed and do not need adjustments based on
life changes or responsibilities.
Chapter 3 | Morning Workouts| Quiz and Test
1.Many people find it easy to find time for exercise
in the morning.

Scan to Download
2.General Stanley McChrystal believes exercise is vital for
mood regulation.
3.Rebecca Soni prefers to eat breakfast before exercising to
avoid multitasking.

Scan to Download
Chapter 4 | Morning Meditation| Quiz and Test
1.Meditation can improve concentration and reduce
stress.
2.Meditation requires long sessions to be effective.
3.Incorporating mindfulness can only be done during
meditation sessions.
Chapter 5 | Evening Routines| Quiz and Test
1.Most people improve their mornings by staying up
late for social events or work responsibilities.
2.Minimizing screen time and reflecting on the day before
sleeping is an effective evening practice cited by successful
individuals.
3.Cleaning your space before going to bed has no positive
effect on your morning routine.
Chapter 6 | Sleep| Quiz and Test
1.Arianna Huffington regularly uses her phone
immediately after waking up.
2.Marie Kondo maintains a consistent bedtime around 11:30
PM to enhance her sleep quality.

Scan to Download
3.Scott Adams believes that waking up without alarms can
negatively impact creativity and productivity.

Scan to Download
Chapter 7 | Parents| Quiz and Test
1.Parents can have a productive morning routine
regardless of their children’s needs.
2.Only one of the featured parents wakes up early and avoids
distractions such as social media.
3.Establishing consistent morning routines is important for
children’s well-being.
Chapter 8 | Self-care| Quiz and Test
1.Prioritizing personal time in the morning does not
impact your day positively.
2.A structured morning routine can lead to increased focus
and productivity.
3.Self-care practices in the morning are only beneficial for
yourself and have no effect on others around you.
Chapter 9 | Different Environments| Quiz and Test
1.Many people find it easy to maintain their
morning routines while traveling.
2.Cameron Russell adapts her morning routine to include
adventure and exploration when traveling.

Scan to Download
3.Chris Guillebeau wakes up late and does not prioritize his
morning routine while traveling.

Scan to Download
Chapter 10 | Adaptation| Quiz and Test
1.It's essential to learn how to navigate unexpected
situations, especially for those who lean towards
perfectionism.
2.Always maintaining a strict morning routine leads to
personal growth and resilience.
3.Forgiving oneself for missed routines can foster resilience.

Scan to Download