DAVID GOGGINS MORNING ROUTINE
ANA MIŠIĆ
BEOGRAD
2024
4:00 AM - Rise and Shine:
David Goggins is a true early riser, and his day begins at 4:00 AM sharp. He firmly
believes in the power of starting the day before the rest of the world, allowing him
to gain a competitive edge mentally and physically. Goggins sets multiple alarms
and ensures he hops out of bed immediately, leaving no room for procrastination.
4:15 AM - Hydration and Mindfulness:
The first thing Goggins does upon waking up is drink a tall glass of room
temperature water to rehydrate his body after a night's rest. Following this, he
dedicates 10 minutes to mindfulness meditation. This practice helps him cultivate
mental clarity and focus, setting a positive tone for the day ahead.
4:30 AM - Physical Warm-up and Stretching:
To prevent injuries and ensure optimal performance during his rigorous training
sessions, Goggins devotes 30 minutes to gentle warm-up exercises and stretching.
This helps awaken his muscles and prepares his body for the intense workout that
awaits.
5:00 AM - High-Intensity Cardio Workout:
At 5:00 AM sharp, Goggins embarks on his high-intensity cardio workout. This
typically involves a challenging 10-mile run or cycling session. Pushing through
physical barriers is a hallmark of his training, and he embraces the discomfort,
pushing himself to go beyond his limits.
6:30 AM - Nutrient-Dense Breakfast:
After his intense workout, Goggins refuels his body with a nutrient-dense breakfast
that includes a protein-rich meal, whole grains, and healthy fats. He emphasizes the
importance of proper nutrition as the foundation for peak physical and mental
performance.
7:00 AM - Ice Bath and Contrast Therapy:
Goggins is known for his mental toughness and willingness to embrace discomfort.
One of his signature practices is taking an ice bath or engaging in contrast therapy,
alternating between hot and cold showers. This helps reduce inflammation, aids in
muscle recovery, and strengthens his mental resilience.
7:30 AM - Professional Development and Learning:
Goggins values continuous learning and dedicates time to read motivational books,
biographies, or self-improvement literature. He seeks inspiration from others'
journeys, finding ways to apply their wisdom to his own life.
8:30 AM - Setting Goals for the Day:
With a clear mind and a sense of purpose, Goggins takes time to set specific and
ambitious goals for the day. He breaks down his objectives into manageable tasks
and prioritizes them based on their significance.
9:00 AM - Engaging in Skill Development:
Goggins is relentless in his pursuit of self-improvement. He spends this time block
to work on honing specific skills, such as swimming, combat training, or functional
movements. This commitment to skill development allows him to be prepared for
any physical challenge.
10:30 AM - Reconnecting with Loved Ones:
Although intensely focused on his goals, Goggins values his relationships deeply.
He takes a break to call or spend quality time with his loved ones, fostering a sense
of connection and balance in his life.
Early Wake-Up: Goggins often starts his day very early, sometimes as early as
3:00 AM, to maximize his productivity.
Physical Training: His training sessions are intense and lengthy, often involving
running, biking, swimming or weightlifting. He might run over 10 miles or bike up
to 50 miles in a single workout.
Stretching and Recovery: Given his extreme physical activities, Goggins dedicates
a significant amount of time to stretching and recovery. He has mentioned
spending a couple of hours per day on stretching alone to maintain his body's
resilience.
Nutrition: Following the physical and mental activities, Goggins focuses on
nutrition.
Reading and Studying: Goggins is committed to self-improvement and often
includes reading and studying as part of his daily routine to learn new things and
gain new perspectives.
Mindfulness and Reflection: He also incorporates mindfulness practices, which
might include meditation or journaling to reflect on his progress and mental state.
Intermittent Fasting: He incorporates fasting periods to enhance metabolic
flexibility and fat metabolism.
Hydration and Supplements
