Could James Clear’s Routine Help You Master Your Habits?

Hello Wellness Enthusiasts,

This week, we’re diving into the daily habits of James Clear, the bestselling author of Atomic Habits. Clear is the master of consistency, focus, and simple routines that lead to extraordinary results over time. With the New Year just around the corner, his approach offers timely inspiration for setting meaningful habits. Whether it’s his habit of reading 20 pages each day, fasting for mental clarity, or incorporating gratitude into his evenings, every aspect of his routine is designed for personal growth.

And yes, we’re on fire this week—giving you a double dose of routines! Because, hey, if James Clear can handle habits like a pro, we can handle two newsletters.

Waiting for results without consistent habits is like this skeleton waiting for its anti-aging cream to kick in. Time to switch to James Clear’s proven strategies!

In this week’s newsletter, we explore:

☀️ James Clear’s natural wake-up routine and hydration habits 

☕ How his coffee choices boost focus and creativity 

📝 Gratitude journaling tools for clarity and mindfulness 

🛌 Why meditation sets the tone for his productive mornings 

📚 The reading habit that fuels his learning every day 

🍴 How intermittent fasting enhances his mental clarity

📊 Deep work techniques for peak productivity 

💪 His strength-focused fitness routine and recommended gear 

🍽️ Evening family time and his daily gratitude practice 

💤 Tools and techniques for optimizing sleep and planning ahead

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Who is James Clear?

James Clear is the author of the bestselling book Atomic Habits, a globally recognized guide on building better habits and breaking bad ones. With a passion for productivity and personal growth, he has inspired millions through his writing and lectures. His simple, actionable strategies for habit formation resonate with anyone looking to make lasting, positive changes in their life.

Wakeup Routine

• Restful wake-up: Instead of an alarm, he wakes up naturally when he feels rested, prioritizing quality sleep.

• Cold hydration: He starts his day with a glass of cold water to rehydrate and kickstart his system.

• Light therapy lamp: He recommends the Circadian Optics Light Therapy Lamp to mimic natural sunlight, regulate sleep patterns, and boost mood and energy—especially helpful for work-from-home routines.

• Smart body tracking: Clear suggests the EUFY BodySense Smart Scale to monitor weight, body fat, and BMI—an affordable tool for those tracking progress.

Morning Coffee and Hydration

• Collagen boost: He recommends Great Lakes Collagen Supplement for adding to morning drinks like coffee or tea to support joint and skin health.¹

• Hydration habit: Throughout the day, Clear consumes plenty of water to maintain focus and energy levels. If you want to maintain your hydration levels throughout the day, consider opting for investing in a HydroFlask.²

• Productivity coffee: He recommends Instant Coffee Powder by Four Sigmatic, infused with lion’s mane and chaga mushrooms, as a brain-boosting drink to support mental clarity, focus, and creativity.

Journaling

• 10-minute practice: Clear journals regularly, dedicating 10 minutes to reflecting on gratitude and priorities.³

• Clear Habit Journal: Designed to keep things simple, this journal focuses on key elements like habit tracking, planning, and reflection.

• Panda Planner: He also uses the panda planner which is a combination of productivity tools and gratitude prompts that help manage time effectively.

• The Five Minute Journal: Clear suggests this tool as a quick and effective way to practice gratitude and set intentions daily.

Morning Meditation

• Simple mindfulness: He starts with one or two minutes of deep breathing to quiet his mind before moving on to reading.

• Mental reset: Clear compares meditation to fasting—a way to clear out mental clutter and reset focus.⁴

Reading Routine

• Daily pages: He commits to reading at least 20 pages every morning, ensuring consistent progress regardless of the day’s demands.

• E-books on Kindle Paperwhite: Clear uses a Kindle Paperwhite for convenience and portability.

• Focused note-taking: A book stand allows him to pause, reflect, and take notes—capturing ideas for later use.

Book Recommendations

James Clear shares his favorite reads for personal growth:

• Sapiens by Yuval Noah Harari: A deep dive into the history and evolution of human societies, offering valuable context for today’s world.

• Principles by Ray Dalio: A practical guide to decision-making and life principles from one of the world’s most successful investors.

• The Alchemist by Paulo Coelho: A compelling tale that encourages readers to pursue their dreams and embrace their personal journeys.

• Meditations by Marcus Aurelius: Clear finds this to be a timeless source of stoic wisdom and guidance for mental clarity.

• Influence by Robert B. Cialdini: A foundational work on understanding the principles of persuasion and their impact on human behavior.

No Breakfast Routine

James Clear uses intermittent fasting as a core part of his routine:

• 16/8 fasting approach: He condenses his eating window to 12 p.m. - 8 p.m., giving his digestive system a break while maintaining energy levels.⁵

• Mental clarity: By skipping breakfast, James finds he can dive straight into deep, focused work in the morning without distractions from digestion or meal preparation.

• Time-saving strategy: With no morning meals to prepare or eat, he maximizes his productive hours for the tasks that matter most.

Deep Work (8:00am)

• Focused work blocks: He starts his deep work routine at 8 am and breaks his work into intervals of 60-90 minutes, maintaining high levels of concentration and taking short breaks to recharge.

• Streamlined tools: His go-to apps include Evernote for note-taking, Trello for task management, and Google Docs for drafting and editing content.

• Minimizing distractions: Clear disables all push notifications and limits social media access to maintain a distraction-free environment.

• Optimized workspace: He alternates between sitting and standing to improve posture and oxygen flow, supporting sustained mental sharpness.

• Smart lighting: Recommends Philips GoLite BLU Energy for improved mood and Philips Hue Go for adaptable lighting to match creative tasks.

Lunch (12:00pm)

• First meal at noon: James starts his eating window at noon, enjoying a well-rounded meal that includes lean protein, healthy fats, and fresh vegetables.

• Meal prep: Preparing meals in advance allows him to avoid impulsive decisions, ensuring that his meals align with his health and productivity goals.

• Mindful eating tools: Small plates encourage portion control, while high-contrast colored plates enhance the visual appeal of meals, promoting mindful eating.

• Kitchen gadgets: Recommends using an Omega Juicer for fresh, nutrient-dense juices and a NutriBullet Blender for creating quick, balanced smoothies, helping to maintain energy throughout the day.

Afternoon Work (1:00pm)

• Focused work blocks: Resumes his deep work sessions in 60-90 minute intervals after his lunch, maintaining high levels of concentration while incorporating regular short breaks to prevent burnout.

• Minimal distractions: Push notifications are disabled, and social media is avoided to maintain a distraction-free environment.

• Optimized workspace: Alternates between sitting and standing to promote better productivity.

Fitness Routine (5:00pm)

• Strength-focused workouts: He dedicates 45 minutes to strength training three times a week, targeting key muscle groups with compound exercises.

• Essential movements: His workouts revolve around foundational exercises like squats, deadlifts, pushups, pullups, sprints, and the clean and jerk, which maximize overall strength and functionality.

• Pre-workout energy: Recommends BeetElite Canister, a concentrated beetroot supplement, to boost stamina and endurance during intense sessions.

• Accessible setup: With a well-equipped home gym, James ensures there are no barriers to staying consistent, calling his equipment collection a personal fitness arsenal.

Fitness Equipment Recommendations

James Clear recommends these versatile tools for effective home workouts:

• Assault AirBike Classic: A modern take on air resistance bikes for low-impact, high-efficiency cardio sessions.

• Peloton Bike: A sleek indoor cycling solution that combines endurance training with motivational classes.

• ProForm 505 CST Treadmill: A joint-friendly treadmill offering a cushioned running experience for better muscle and joint health.

• Core Fitness Adjustable Dumbbells: Adjustable weights from 5 to 50 lbs, perfect for progressive strength training.

• Concept2 Indoor Rowing Machine: Provides a full-body, low-impact workout, engaging major muscle groups efficiently.

• Perfect Fitness Multi-Gym Pro: A multifunctional pull-up bar that’s great for doorway workouts, pushups, and sit-ups.

• XYLsports Jump Rope: Helps improve flexibility, core strength, and cardiovascular health with dynamic movement.

• Fitbit Charge 3: Tracks heart rate, activity, and sleep patterns to help maintain a balanced fitness regimen.

• Garmin vívosport: A smart activity tracker with wrist-based heart rate monitoring and GPS for outdoor and indoor workouts.

Family Time and Dinner (8:00pm)

James Clear values evenings as a time to connect with family and practice gratitude:

• Family connection: Dinners are spent with his kids, where he integrates gratitude by sharing one thing he’s thankful for from the day.

• Flexible schedule: Clear’s flexible work allows him to prioritize quality time with his loved ones.

• Meal simplicity: He keeps dinner straightforward yet wholesome, emphasizing nutritious meals that support health and family bonding.

• Convenient tools: Recommends the Instant Pot Pressure Cooker for quick and versatile cooking and the Zojirushi Rice Cooker for perfectly cooked rice with minimal effort.

Sleep Routine (10:00pm)

• Proactive planning: Spends 10 minutes every night creating a detailed plan for the next day, helping him wake up with a clear purpose.

• Relaxing environment: Uses blackout curtains and a white noise machine to create an optimal sleep environment.

• Mindful breathing: Practices a 3-1-5 breathing pattern (inhale for three seconds, hold for one, exhale for five) to relax before bed.

• Yoga Nidra: Engages in this mindfulness practice to calm his mind and prepare for restful sleep.⁶

Sleep Routine Recommendations

James Clear believes in using effective tools to optimize sleep quality. Here are some of his top recommendations:

• Blackout Blinds: These shades block up to 99% of incoming light, creating a dark environment that promotes deeper, uninterrupted sleep.

• Xtreme Comforts Pillows: A highly rated option for ultimate comfort, these pillows are perfect for neck and head support, ensuring restful sleep.

• Sleep Master Sleep Mask: A satin sleep mask designed to eliminate light and reduce noise, helping to create a serene sleep environment.

• NAYOYA Neck and Back Neck Pillows: This mat and pillow combo helps relieve stress, back pain, and tension, making it easier to relax and fall asleep.

• LectroFan White Noise Machine: An excellent choice for masking disruptive noises, this machine helps maintain a calm and peaceful sleeping environment.

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The Routines Team

1  Collagen For Skin Anti-Aging

2  Benefits Of Drinking Water In The Morning

3  Daily Journaling Routine

4  Meditation Routine

5  Intermittent Fasting

6  What Is Yoga Nidra?