James Clear’s Daily Routine: Atomic Habits that Enhance Health and Productivity

James Clear, well-known for his book “Atomic Habits,” is a distinguished author, entrepreneur, and speaker who focuses on habit formation. With millions of copies sold, he’s become known as a leading expert in habits. Clear’s approach to behavior change is practical, emphasizing the importance of routines and time management. As a highly regarded consultant, he inspires individuals with his own habits and routines, frequently delivering speeches at Fortune 500 companies on the topic of continuous growth. His influence has made a significant impact in the field of personal development. Let’s explore James Clear’s Daily Routine

Wake Up Time

• Clear drinks 1 glass of cold water after waking up.
• He recommends the Circadian Optics Light Therapy Lamp, which helps alleviate symptoms of seasonal sunlight changes, improves mood, increases energy levels, and regulates sleep patterns. Designed to mimic natural sunlight, it’s ideal for work-from-home settings.
• Additionally, he suggests the EUFY BodySense Smart Scale as an affordable way to track weight, body fat, and BMI.

James Clear’s Morning Habits

Clear believes a morning routine should be simple and repeatable, avoiding complexity that turns it into a daily routine. Here are the strategies he finds most effective for maximizing his morning ritual:

• Manage your energy, not your time.
• Prepare the night before.
• Delay opening email until noon.
• Work in a cool environment.
• Sit up or stand up.
• Keep your phone off and in another room.
• Use meals as a reward for hard work.
• Establish a “pre-game routine” to kickstart your day.

Caffeine & Hydration

• Clear recommends the Great Lakes Supplement for a collagen boost, suggesting to add it to morning hot or cold drinks. He drinks plenty of water throughout the day.
• Additionally, he suggests using Instant Coffee Powder by Four Sigmatic, which is infused with lion’s mane and chaga mushrooms and organic coffee, as a go-to morning beverage to support productivity, focus, and creativity.

James Clear’s Coffee Preferences

• Coffee Beans Kicking Horse Whole Bean Coffee “Rocky Mountain roasted, bold and organic coffee”
• Aeropress Coffee and Espresso Maker. “Pure and particle-free micro-filtered coffee maker”

Journaling

• Clear dedicates 10 minutes to practicing gratitude journaling regularly. He uses and recommends the Clear Habit Journal, designed to provide everything needed for journaling without unnecessary extras.
• Additionally, he suggests The Panda Planner for its daily calendar and gratitude journal features, aimed at boosting productivity and time management.
• Clear also recommends The Five-Minute Journal as a simple and effective daily practice for happiness.

Why Gratitude Journaling Matters
Clear highlights the benefits of gratitude journaling, such as improved mood, reduced stress, and increased optimism. He emphasizes the importance of setting specific daily goals for guidance and a sense of accomplishment. Clear also notes the insignificance of material possessions for daily happiness and suggests forcing oneself into a positive mindset at least once a day

Reading Books

James Clear sets aside 30 minutes every day to read books he finds interesting.

Rationale: He believes the pattern of reading 20 pages daily works: It’s not intimidating since it’s a manageable amount. Most people can finish reading 20 pages within 30 minutes. Doing it first thing in the morning prevents interruptions from daily urgencies. Plus, although 20 pages may seem small, they accumulate quickly over time

Routine

• Reads for 20-30 minutes daily.
• Reads E-books on Kindle Paperwhite 
• He uses a Book Stand to pause and type notes while reading.
• Recommended Reading List

Breakfast

Clear skips breakfast given he practices intermittent fasting.

Quote: “I practice intermittent fasting, which means that I eat my first meal around noon each day. I’ve been doing this for almost two years. There are plenty of health benefits. But health is just one piece of the puzzle. I also fast because it allows me to get more out of my day. Take a moment to think about how much time people spend each day thinking, planning, and consuming food. By adopting intermittent fasting, I don’t waste an hour each morning figuring out what to eat for breakfast, cooking it, and cleaning up. Instead, I use my morning to work on things that are important to me. Then, I eat good food and big meals as a reward for working hard.”

“Now that I’ve started fasting, I want food less. I’m not addicted to it. I’m not a victim of my diet. I eat when I want because I want to, not because my body tells me I have to.”

Further Reading

• Intermittent Fasting Quickstart Guide
• 12 Lessons Learned from 1 Year of Intermittent Fasting
• The Beginner’s Guide to Intermittent Fasting

8 am: Deep Work

• Takes regular breaks every 60-90 minutes
• Uses tools like Evernote, Trello, WordPress, Fantastical, Google Docs, and Gmail
• Disables push notifications and reduces social media app usage
• Creates a productive, cool work environment
• Suggests sitting up or standing for better oxygen flow to the brain
• Utilizes full-screen mode to minimize distractions

Quote: “My creative energy is highest in the morning, so that’s when I do my writing each day. By comparison, 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.”

Recommendations

Philips GoLite BLU Energy “Blue light naturally improves your mood and energy levels “

Philips Hue Go“Portable wireless lighting to help you be creative “

Noon: Social Media

• Delays checking email until noon
• Avoids social media throughout the week
• Engages with Twitter and Instagram
• Enhances productivity by delaying email until noon:

Noon: James Clear’s First Meal

• Follows a balanced diet with protein, healthy fats, and plenty of vegetables.
• Prepares meals in advance to avoid unhealthy choices when hungry.
• Suggests using small plates for portion control.
• Recommends high-contrast-colored plates for visual appeal and mindful eating.
• Uses tin foil for wrapping unhealthy foods and plastic wrap for healthier options.
• Recommends the Omega Juicer for dual-stage extraction and adjustable settings, and the NutriBullet for blending fruits, vegetables, superfoods, and protein shakes.
• Views good food and big meals as a reward for hard work.

Quote: “Surprisingly, since I’ve started intermittent fasting I’ve increased muscle mass (up 10 pounds from 205 to 215), decreased body fat (down 3% from 14% to 11%), increased explosiveness (set a personal best with a clean and jerk of 253 pounds a few months back), and decreased the amount of time I’ve spent training (down from 7.5 hours per week to 2.5 hours per week).”

1pm: Resume Deep Work

• Incorporates regular breaks every 60-90 minutes
• Uses tools such as Evernote, Trello, WordPress, Fantastical, Google Docs, and Gmail
• Disables push notifications and minimizes social media apps
• Creates a productive work environment in a cool setting
• Clear suggests sitting up or standing while working, as it allows the lungs to expand and contract fully, enabling better oxygen flow to the brain.
• Utilizes full-screen mode to minimize distractions during work

5p.m: James Clear’s Workout Routine

• Works out for 45 minutes, lifting three times a week on Monday, Wednesday, and Friday.
• Prefers late afternoon or early evening for his best workouts.
• Recommends BeetElite Canister as a pre-workout supplement for endurance.
• Built a home gym to eliminate excuses for missing workouts
• Maintains and tracks his pushup routine diligently.

Recommended Home Gym Equipment

• Assault AirBike Classic, “A modern take on old, traditional air resistance bikes”
• Peloton Bike, “A private indoor cycling studio in your home”
• ProForm 505 CST, “A treadmill that is easier on joints and muscle “
• Concept2 Indoor Rowing Machine, “Get a low-impact workout that engages all major workout groups”
• Metrixx E-Coat Kettlebell, “The gold standard in “hardstyle” kettlebells”
• Core Fitness® Adjustable Dumbbell Weight Set, “Easy weight adjustments from 5-50 lbs each”
• Perfect Fitness Multi-Gym Pro, is “Great for doorway pull up, or for situps and pushups”
• XYLsports Jump Rope, “Improve your flexibility and develop core strength”

‍Smart Sport Watches:

• Fitbit Flex 2, “Basic activity and sleep tracker from Fitbit for a small price”
• Fitbit Charge 3, “Popular heart rate, activity, and sleep tracking wristband.
• ‍Garmin vívosport “Smart activity tracker with wrist-based heart rate and GPS”

Quote: “Over the last year or two, I’ve built a home gym. All I have to do is get down to the basement and I can just work out there. I’m gradually accumulating more and more equipment, I’m becoming this equipment hoarder, but now I have enough stuff that I don’t have any excuses. All I have to do is just walk downstairs and I can be doing that exercise in 15 seconds.”

Quote: “I pick one goal for the workout and do the most important exercise first. Everything else is secondary. For example, right now I’m working out Monday, Wednesday, and Friday. I do two sessions each day. Upper body in the morning. Lower body in the evening. But I’m only doing one exercise each time (pushups in the morning) and squats or deadlifts in the evening. If I feel like it, I’ll finish my evening workout with kettlebell work or bodyweight stuff (handstands, front levers, and so on).”

8pm: Dinner

Quote: “The benefits of good nutrition are obvious: you have more energy, your health improves, and your productivity blossoms.”

Recommendations

• Instant Pot Pressure Cooker “7-in-1 multi-use pressure cooker”
• Zojirushi Micom Rice Cooker & Warmer “Make perfect tasty rice every time”

9:00: Early Preparation

• Engages in proactive planning for upcoming tasks and responsibilities.
• Dedicates 10 minutes every night to creating a detailed plan for the following day.
• Prioritizes important tasks and sets clear objectives to enhance productivity.

10:00 Pre-Sleep Activity

• Reads, stretches, or meditates before bed
• Sleeps at the same time, preferably for 8 hours
• Avoids using electronic devices for at least an hour before bed
• Keeps his bedroom dark, quiet, and cool
• Avoids consuming caffeine or alcohol in the evening
• Uses blackout curtains and a white noise machine to mask any outside noise

Quote: “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.”

Recommendations for Best Sleep

• Blackout blinds” These shades block up 99% of incoming light”
• Xtreme Comforts Pillows, “The perfect bed pillows available, according to Wirecutter”
• The best Sheets, “Wirecutter researched bed sheets so you don’t have to “
• Sleep Master Sleep Mask, “Satin sleep mask for light elimination and noise deduction”
• NAYOYA Neck and Back Neck Pillows “Mat and pelow to relieve stress, back, neck and sciatic pain”
• LectroFan White Noise Machine, Mask disruptive noises, get a good night’s sleep!”,
• Sleep Cycle, a sleep-tracking app  to monitor his sleep patterns

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