Name: The Morning Routine for Peak Performance - Arthur Brooks
Uploaded: 2026-02-06T10:27:13.000Z
Duration: 9 min 48 s
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The second conditional

If you were to create an evidence based morning routine maximizing wellbeing, what would it look like?

So I maximize both wellbeing and productivity.

So this is really, really important because I have, I'm in a creative profession.

I gotta work every day on having creative output because I have a weekly column and I write books and I have to give talks, et cetera, et cetera.

And it takes a lot of work in this whole thing.

And that means my brain has to be optimized for that.

And I want to alleviate high levels of negative effect.

So number one is the brahma muhurta, which is in Sanskrit means the creator's time that has been around for 6,000 years.

And the whole idea is if you get up before dawn, you've already won the day because that actually gives you better concentration, better focus and better creativity.

If you get up when the sun is warm, you've already lost the first battle.

And now a lot of people are like, yeah, my chronotype, I'm a night owl.

No, I used to think I was a night owl tool too.

I was actually just a musician who drank too much.

The chronotype is probably 60% environmental and only about 40% genetic.

And year after year after year I still have to.

But that's the first battle and that's really a big swinger in, in improving your neck.

Yeah, you've really started off with a difficult one that.

Especially if you're in summer somewhere and you think, oh, that's 4:30.

Of course if you're in Helsinki in July, you're not going to be able to do it because it's no sleep.

You got to get up before you went to bed.

You got to, you got to figure out how to.

The second part of that is what you do first thing and that's substantial physical activity.

So a lot of guys will write to me, 22 year old guys, graduated from college, feel aimless, don't know what to do, feel really depressed, living with mom, whatever.

I Say okay, you don't have to go to the gym and pick up heavy things and do something insane like your routine.

I recommend getting up a half hour before dawn and walking for an hour without devices outside.

Hear the crunch of the gravel under your feet.

This will give you a sense of transcendence.

It will wake up the right hemisphere of your brain, which is what you need for a sense of meaning and mysticism.

I mean it's great to listen to modern wisdom, but not during the walk.

And doing that while the sun comes up has special benefits.

Huberman talks about that an awful lot, but it's very well studied that this is really important.

If you're saying that it's great to pick up heavy things and some people like to pick up heavy things, but

you're also saying it's great to be out on a walk outside.

Like those are incompatible unless you're working out outside.

that's great if you can actually do that if you've got an outdoor gym because you know you're lift atx, shout out lift ATX in Austin, Texas, Venice beach, whatever.

Yeah, yeah, so, so, but, and so you got to make choices along those lines.

I have a gym in my house, so I go downstairs to the basement from 4:45 to 5:45 every day.

I get about, I take about one one day off per month because of travel.

Then I clean up and I go to mass every day.

We go to 6:30 mass every day when I'm home, and I'm home about half the time.

I'll go to mass tomorrow morning at 6:30.

The same every place, there's one in every corner.

And transcendence by getting smaller and making the universe larger.

For some people, vipassana meditation works really, really well.

But that's getting soul in line with body first thing in the morning.

And there's a lot of neuroscience research that talks about why that's so important because I'm driving toward high well being and, and

And doing this alignment really works, really helps a lot because by seven then you're ready to.

And I haven't taken any nutrition yet except for 15 grams of creatine, monohydrate and electrolyte, something salty.

Because you don't want to use caffeine to wake up, you want to use caffeine to focus.

We all know about how the A2A adenosine cycle works in the brain.

No doubt everybody in your show knows about this.

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The Morning Routine for Peak Performance - Arthur Brooks

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