Is your daily routine setting you up for success, or holding you back from reaching your potential?

Discover how James Clear, the habits expert and author of "Atomic Habits," structures his day for maximum productivity and well-being.

Morning Routine (7 am - 8 am)

Clear prioritizes 8 hours of sleep and doesn’t set a wake-up alarm.

"I wake up, take a shower, get dressed, drink a glass of water, write down three things I’m grateful for, read twenty pages of a book, then get into whatever my work is for the day."

Deep Work (8 am - 12 pm)

He removes all distractions while working and takes regular breaks every 60-90 minutes.

"My creative energy is highest in the morning, so that’s when I do my writing each day."

Lunch (12 pm - 1 pm)

Clear fasts in the morning for mental clarity and eats big meals as a reward for working hard.

"I typically eat most of my meals between 12 PM and 8 PM."

Tasks (1 pm - 5 pm)

He doesn't check emails or social media until the afternoon.

"I block out my afternoons for interviews, phone calls, and emails. I don’t need my creative energy to be high for those tasks, so that’s the best time for me to get them done."

Exercise (5 pm - 7 pm)

He trains in the gym every Monday, Wednesday, and Friday, focusing on key exercises.

"I pick one goal for the workout and do the most important exercise first."

Dinner (7 pm - 8 pm)

Clear prioritizes family time during dinner.

"Each night, when I sit down to eat dinner, I say one thing that I was grateful for that day."

Wrap-Up (8 pm - 10 pm)

He ends his evenings by outlining an article and listing his key tasks for the next day.

"Later at night, I might catch a second wind and do some more writing for an hour or two."

Evening Routine (10 pm - 11 pm)

Clear stretches, meditates, or reads before sleeping at the same time each night.

"Sleep is the foundation on which everything else is built. It is the unsung hero of health and productivity. The research is clear that even small amounts of sleep deprivation hinder our ability to perform at our best."

Start refining your daily routine today to set yourself up for success.

"The way you start your day is often the way that you finish it.”