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James Clear's morning routine

James Clear is an author, entrepreneur, and photographer. He is the author of the New York Times bestseller, Atomic Habits, which has sold more than 1 million copies worldwide. His work has appeared in Entrepreneur magazine, Time magazine, the New York Times, the Wall Street Journal and on CBS This Morning. He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, and MLB.

Wake Up Naturally

James Clear prioritizes a consistent wake-up time, allowing his body to naturally align with its circadian rhythm. This helps to regulate his sleep-wake cycle, promoting better sleep quality and improved energy levels throughout the day.

Water Intake

He starts his day with a glass of water to hydrate and support cognitive function. Hydration is crucial for optimal brain health, as it helps to transport nutrients and remove waste products from cells

Meditation

Clear meditates for 10-15 minutes each morning. He uses a variety of meditation techniques, including mindfulness meditation, focused attention meditation, and mantra meditation. Mindfulness meditation involves focusing on the present moment without judgment, while focused attention meditation involves focusing on a particular object or thought. Mantra meditation involves repeating a mantra, or a word or phrase, over and over again. Clear finds that meditation helps him to cultivate calmness, focus, and mindfulness, which are all essential for personal growth and productivity. He also finds that meditation helps him to reduce stress, improve sleep quality, and boost his overall well-being. **Techniques Clear Uses** - **Mindfulness meditation:** Clear focuses on the present moment without judgment, noticing his thoughts and feelings without getting caught up in them. - **Focused attention meditation:** Clear focuses on a particular object or thought, such as his breath or a mantra, and brings his attention back to it whenever it wanders. - **Mantra meditation:** Clear repeats a mantra, or a word or phrase, over and over again, focusing on the sound and meaning of the mantra. - **Guided meditation:** Clear sometimes uses guided meditations, which are led by a teacher or recording. This can be helpful for beginners who are not sure how to meditate on their own. > “Meditation is like fasting for the mind. The practice clears your mental digestive tract.” > *James Clear* **Benefits of Meditation** Meditation has been shown to have a number of benefits for both physical and mental health. These benefits include: - **Reduced stress and anxiety** - **Improved sleep quality** - **Increased focus and concentration** - **Enhanced emotional regulation** - **Reduced inflammation** - **Increased telomere length** (a measure of cellular aging)** - **Improved cognitive function** - **Increased creativity** - **Enhanced self-awareness** - **Greater compassion and empathy** - **Stronger connections with others**

Movement

After meditating, Clear engages in light stretching exercises to improve flexibility, reduce muscle tension, and promote blood flow. Stretching elongates muscles, enhancing range of motion and reducing the risk of injuries. It also promotes relaxation and overall well-being. Clear also incorporates other forms of exercise into his routine, such as running, swimming, and yoga. These activities help him to stay active and maintain a healthy weight. **Benefits of Movement** Regular exercise is essential for maintaining physical and mental health. It helps to strengthen the cardiovascular system, improve muscle tone and strength, and boost mood. It also helps to reduce the risk of chronic diseases such as heart disease, stroke, diabetes, and cancer. **Specific exercises Clear does** - **Stretching:** Clear stretches his hamstrings, quads, calves, and shoulders to improve flexibility and range of motion. - **Running:** Clear runs 3-4 times per week for 30-45 minutes each time. - **Swimming:** Clear swims 2-3 times per week for 30-45 minutes each time. - **Yoga:** Clear practices yoga once or twice per week for 60-90 minutes each time.

Seinfeld Method

Clear uses the Seinfeld Method to maintain consistency with his habits. This method involves celebrating every day of adherence, regardless of whether it's perfect. This helps to reinforce positive behaviors and make it more likely to stick with them over time. **How Clear Uses the Seinfeld Method** Clear tracks his progress with his habits using a calendar or a habit tracker. For each habit, he marks an “X“ on the calendar or in the tracker for each day that he completes the habit. If he misses a day, he doesn't start over; he simply continues with the streak the next day. Clear also uses the Seinfeld Method to celebrate his accomplishments. When he reaches a milestone, such as 10 days, 20 days, or 30 days of consistent habit adherence, he treats himself to a small reward. This could be anything from a cup of coffee to a day off. **The Benefits of the Seinfeld Method** The Seinfeld Method is a simple but effective way to maintain consistency with habits. It's based on the idea that it's easier to keep going when we focus on the streak rather than perfection. This is because streaks create a sense of momentum and accomplishment, which can make it more difficult to give up on a habit.

Gratitude Practice

Clear practices gratitude regularly to cultivate a positive mindset and foster appreciation for the good things in his life. He has found that gratitude has a number of benefits, including: - **Increased happiness and well-being** - **Reduced stress and anxiety** - **Improved sleep quality** - **Greater creativity** - **Increased empathy and compassion** - **Strengthened relationships** **How Clear Practices Gratitude:** Clear practices gratitude in a variety of ways, including: - **Keeping a gratitude journal:** Each day, Clear takes a few minutes to write down three things he is grateful for. - **Saying thank you:** Clear makes a conscious effort to express gratitude to others for their kindness and support. - **Focusing on the positive:** Clear tries to focus on the positive aspects of his life, even when things are challenging. - **Appreciating the present moment:** Clear takes time each day to appreciate the present moment and the good things in his life. **The Benefits of Gratitude Practice** Gratitude is a powerful tool that can have a profound impact on our lives. By practicing gratitude regularly, we can cultivate a more positive mindset, improve our mental and physical health, and strengthen our relationships.