This Morning Routine will Save You 20+ Hours Per
Week
Benjamin Hardy, PhD
Sep 14, 2017 · 10 min read
The traditional 9–5 workday is poorly structured for high productivity. Perhaps when most work was
physical labor, but not in the knowledge working world we now live in.
Although this may be obvious based on people’s mediocre performance, addiction to stimulants, lack of
engagement, and the fact that most people hate their jobs — now there’s loads of scientific evidence you
can’t ignore.
The Myth of the 8 Hour Workday
The most productive countries in the world do not work 8 hours per day. Actually, the most productive
countries have the shortest workdays.
People in countries like Luxembourg are working approximately 30 hours per week (approximately 6
hours per day, 5 days per week) and making more money on average than people working longer
workweeks.
This is the average person in those countries. But what about the super-productive?
Although Gary Vaynerchuck claims to work 20 hours per day, many “highly successful” people I know
work between 3–6 hours per day.
It also depends on what you’re really trying to accomplish in your life. Gary Vaynerchuck wants to own
the New York Jets. He’s also fine, apparently, not spending much time with his family.
And that’s completely fine. He’s clear on his priorities.
However, you must also be clear on yours. If you’re like most people, you probably want to make a great
income, doing work you love, that also provides lots of flexibility in your schedule.
If that’s your goal, this post is for you.
Quality Vs. Quantity
“Wherever you are, make sure you’re there.” — Dan Sullivan
If you’re like most people, your workday is a blend of low-velocity work mixed with continual
distraction (e.g., social media and email).
Most people’s “working time” is not done at peak performance levels. When most people are working,
they do so in a relaxed fashion. Makes sense, they have plenty of time to get it done.
However, when you are results-oriented, rather than “being busy,” you’re 100 percent on when you’re
working and 100 percent off when you’re not. Why do anything half-way? If you’re going to work,
you’re going to work.
To get the best results in your fitness, research has found that shorter but more intensive exercise is more
effective than longer drawn-out exercise.
Most of the growth actually comes during the recovery process. However, the only way to
truly recover is by actually pushing yourself to exhaustion during the workout.
The same concept applies to work. The best work happens in short intensive spurts. By short, I’m talking
1–3 hours. But this must be “Deep Work,” with no distractions, just like an intensive workout is non-
stop. Interestingly, your best work — which for most people is thinking — will actually happen while
you’re away from your work, “recovering.”
For best results: Spend 20% of your energy on your work and 80% of your energy on recovery and self-
improvement. When you’re getting high quality recovery, you’re growing. When you’re continually
honing your mental model, the quality and impact of your work continually increases. This is what
psychologists call, “Deliberate Practice.” It’s not about doing more, but better training. It’s about being
strategic and results-focused, not busyness-focused.
In one study, only 16 percent of respondents reported getting creative insight while at work. Ideas
generally came while the person was at home, in transportation, or during recreational activity. “The
most creative ideas aren’t going to come while sitting in front of your monitor,” says Scott Birnbaum, a
vice president of Samsung Semiconductor.
The reason for this is simple. When you’re working directly on a task, your mind is tightly focused on
the problem at hand (i.e., direct reflection).Conversely, when you’re not working, your mind loosely
wanders (i.e., indirect reflection).
While driving or doing some other form of recreation, the external stimuli in your environment (like the
buildings or other landscapes around you) subconsciously prompt memories and other thoughts. Because
your mind is wandering both contextually (on different subjects) and temporally between past, present,
and future, your brain will make distant and distinct connections related to the problem you’re trying to
solve (eureka!).
Creativity, after all, is making connections between different parts of the brain. Ideation and inspiration is
a process you can perfect.
Case in point: when you’re working, be at work. When you’re not working, stop working. By taking your
mind off work and actually recovering, you’ll get creative breakthroughs related to your work.
Your First Three Hours Will Make or Break You
According to psychologist Ron Friedman, the first three hours of your day are your most precious for
maximized productivity.
“Typically, we have a window of about three hours where we’re really, really focused. We’re able to have
some strong contributions in terms of planning, in terms of thinking, in terms of speaking
well,” Friedman told Harvard Business Review.
This makes sense on several levels. Let’s start with sleep. Research confirms the brain, specifically the
prefrontal cortex, is most active and readily creative immediately following sleep. Your subconscious
mind has been loosely mind-wandering while you slept, making contextual and temporal connections.
So, immediately following sleep, your mind is most readily active to do thoughtful work.
So, your brain is most attuned first thing in the morning, and so are your energy levels. Consequently, the
best time to do your best work is during the first three hours of your day.
I used to exercise first thing in the morning. Not anymore. I’ve found that exercising first thing in the
morning actually sucks my energy, leaving me with less than I started.
Lately, I’ve been waking up at 6AM, driving to my school and walking to the library I work in. While
walking from my car to the library, I drink a 250 calorie plant-based protein shake (approximately 30
grams of protein).
Donald Layman, professor emeritus of nutrition at the University of Illinois, recommends consuming at
least 30 grams of protein for breakfast. Similarly, Tim Ferriss, in his book, The 4-Hour Body, also
recommends 30 grams of protein 30 minutes after awaking.
Protein-rich foods keep you full longer than other foods because they take longer to leave the stomach.
Also, protein keeps blood-sugar levels steady, which prevent spikes in hunger.
I get to the library and all set-up by around 6:30AM. I spend a few minutes in prayer and meditation,
followed by a 5–10 minute session in my journal. The purpose of this journal session is get clarity and
focus for my day.
Journaling about your dreams is one of the fastest ways into a peak state.
So I write down my big picture goals and my objectives for that particular day. I then write down
anything that comes to my mind. Often, it relates to people I need to contact, or ideas related to a project
I’m working on. I purposefully keep this journal session short and focused.
By 6:45, I’m set to work on whatever project I’m working on, whether that’s writing a book or an article,
working on a research paper for my doctoral research, creating an online course, etc.
Starting work this early may seem crazy to you, but I’ve been shocked by how easy it is to work for 2–5
hours straight without distractions. My mind is laser at this time of day. And I don’t rely on any
stimulants at all.
Between 11AM–noon, my mind is ready for a break, so that’s when I do my workout. Research confirms
that you workout better with food in your system. Consequently, my workouts are now a lot more
productive and powerful than they were when I was exercising immediately following sleep.
After the workout, which is a great mental break, you should be fine to work a few more hours, if
needed.
If your 3–5 hours before your workout were focused, you could probably be done for the day.
Protect Your Mornings
I understand that this schedule will not work for everyone. There are single-parents with kids who simply
can’t do something like this.
We all need to work within the constraints of our unique contexts. However, if you work best in the
morning, you gotta find a way to make it [Link] may require waking up a few extra hours earlier
than you’re used to and taking a nap during the afternoon.
Or, it may require you to simply focus hardcore the moment you get to work.A common strategy for this
is known as the “90–90–1” rule, where you spend the first 90 minutes of your workday on your #1
priority. I’m certain this isn’t checking your email or social media.
Whatever your situation, protect your mornings!
I’m blown away by how many people schedule things like meetings in the mornings. Nothing could be
worse for peak performance and creativity.
Schedule all of your meetings for the afternoon, after lunch.
Don’t check your social media or email until after your 3 hours of deep work. Your morning time should
be spent on output, not input.
If you don’t protect your mornings, a million different things will take up your time. Other people will
only respect you as much as you respect yourself.
Protecting your mornings means you are literally unreachable during certain hours. Only in case
of serious emergency can you be summoned from your focus-cave.
Mind-Body Connection
What you do outside work is just as significant for your work-productivity as what you do while you’re
working.
A March 2016 study in the online issue of Neurology found that regular exercise can slow brain aging by
as much as 10 years. Loads of other research has found that people who regularly exercise are more
productive at work. Your brain is, after all, part of your body. If your body is healthier, it makes sense
that your brain would operate better.
If you want to operate at your highest level, you need to take a holistic approach to life. You are a system.
When you change a part of any system, you simultaneously change the whole. Improve one area of your
life, all other areas improve in a virtuous cycle. This is the butterfly effect in action and the basis of the
book, The Power of Habit, which shows that by integrating one “keystone habit,” like exercise or
reading, that the positivity of that one habits ripples into all other areas of your life, eventually
transforming your whole life.
Consequently, the types of foods you eat, and when you eat them, determine your ability to focus at
work. Your ability to sleep well (by the way, it’s easy to sleep well when you get up early and work hard)
is also essential to peak-performance. Rather than managing your time, then, you should really be
focused on managing your energy. Your work schedule should be scheduled around when you work
best, not around social norms and expectations.
Don’t Forget to Psychologically Detach and Play
Research in several fields has found that recovery from work is a necessity for staying energetic,
engaged, and healthy when facing job demands.
“Recovery” is the process of reducing or eliminating physical and psychological strain/stress caused by
work.
One particular recovery strategy that is getting lots of attention in recent research is called “psychological
detachment from work.” True psychological detachment occurs when you completely refrain from work-
related activities and thoughts during non-work time.
Proper detachment/recovery from work is essential for physical and psychological health, in addition to
engaged and productive work. Yet, few people do it. Most people are always “available” to their email
and work. Millennials are the worst, often wearing the openness to work “whenever” as a badge of
honor. It’s not a badge of honor.
Research has found that people who psychologically detach from work experience:
•Less work-related fatigue and procrastination
•Far greater engagement at work, which is defined as vigor, dedication, and absorption (i.e., “flow”)
•Greater work-life balance, which directly relates to quality of life
•Greater marital satisfaction
•Greater mental health
When you’re at work, be fully absorbed. When it’s time to call it a day, completely detach yourself from
work and become absorbed in the other areas of your life.
If you don’t detach, you’ll never fully be present or engaged at work or at home. You’ll be under constant
strain, even if minimally. Your sleep will suffer. Your relationships will be shallow. Your life will not be
happy.
Not only that, but lots of science has found play to be extremely important for productivity and creativity.
Just like your body needs a reset, which you can get through fasting, you also need to reset from work in
order to do your best work. Thus, you need to step away from work and dive into other beautiful areas of
your life. For me, that’s goofing off with my kids.
Stuart Brown, founder of the National Institute for Play, has studied the “Play Histories” of over six
thousand people and concludes playing can radically improve everything — from personal well-being to
relationships to learning to an organization’s potential to innovate. As Greg McKeown explains, “Very
successful people see play as essential for creativity.”
In his TED talk, Brown said, “Play leads to brain plasticity, adaptability, and creativity… Nothing fires
up the brain like play.” There is a burgeoning body of literature highlighting the
extensive cognitive and social benefits of play, including:
Cognitive
•Enhanced memory and focus
•Improved language learning skills
•Creative problem solving
•Improved mathematics skills
•Increased ability to self-regulate, an essential component of motivation and goal achievement
Social
•Cooperation
•Team work
•Conflict resolution
•Leadership skill development
•Control of impulses and aggressive behavior
Having a balanced-life is key to peak performance. In the Tao Te Ching, it explains that being too much
yin or too much yang leads to extremes and being wasteful with your resources (like time). The goal is to
be in the center, balanced.
Listen to Brain Music or Songs on Repeat
In her book, On Repeat: How Music Plays the Mind, psychologist Elizabeth Hellmuth Margulis explains
why listening to music on repeat improves focus. When you’re listening to a song on repeat, you tend
to dissolve into the song, which blocks out mind wandering (let your mind wander while you’re away
from work!).
Wordpress founder, Matt Mullenweg, listens to one single song on repeat to get into flow. So do
authors Ryan Holiday and Tim Ferriss, and many others.
Give it a try.
You can use this website to listen to YouTube video’s on repeat.
I generally listen to classical music or electronic music (like video game type music). Here’s a few that
have worked for me:
•One Moment by Michael Nyman
•Make Love by Daft Punk
•Tearin’ it up by Gramatik
•Terra’s theme from Final Fantasy 3
•Duel of Fates from Star Wars
•Stop crying your heart out by Oasis
•Give up by Eligah Bossenbroek (so beautiful)
•Heart by Stars
•This cover of Ellie Goulding
•Fragile by Daft Punk
•Son of Flynn by Daft Punk
•Cool by Alesso
•Sun Through the Clouds by Matthew Morgan
•Testing by CKY
•Borderline by Madonna
•Every You and Every Me by Placebo
•Main Titles composed by Alan Menken for The Little Mermaid
•Halcyon On and On by Orbital
•There Goes the Fear by Doves
•Never Follow Suit by The Radio Dept.
