Jocko Willink’s Daily Routine: Optimized for Productivity

Jocko Willink retired from the US Navy SEALs in 2010, but his intense approach to life remains unchanged. As commander of SEAL Team 3 Task Unit Bruiser, the most decorated special operations unit in the Iraq War, he led with the mantra “discipline equals freedom.” This philosophy, focused on routines and guidelines, allowed for mission success without worrying about protocol. After retirement, he applied his leadership principles outside the military. Now, he’s a bestselling author, popular podcast host, head of an athletic brand, and cofounder of Echelon Front. Check out Jocko Willink’s daily routine

4:30 am: Wake Up Time

Jocko Willink starts his day at 4:30 a.m., a habit he picked up in the SEALs. In his book “Extreme Ownership,” co-written with Leif Babin, he noted that the highest performers he served with woke up the earliest, beginning their days while others slept. To stay accountable and inspire others, Willink posts a photo of his watch on Twitter each morning.

4:40 am: Jocko Willink’s Morning Workout

After waking up, Willink heads to his garage, which he has converted into a full-blown gym, where he works out for about an hour, not counting cardio. He prepares by laying out his workout clothes the night before, ensuring he can start his exercise routine quickly, whether he feels groggy or energetic.

Willink follows a four-day workout rotation:

• Pull
• Push
• Lift
• squat.

Each day’s routine begins with a warm-up and ends with core exercises and cardio. You can find an even more in-depth guide in his book “Discipline Equals Freedom.”

6:00 am: Surfing + Morning Run

Willink takes advantage of living in San Diego by regularly heading to the beach after his workout for a quick surf session. He grew up in Connecticut but moved to San Diego for the SEAL base and decided to stay. Enjoying the proximity to the beach, he might go for a run on the sand if the weather isn’t good for surfing.

8:00 am: Morning Work Session

After a shower, Willink tackles his to-do list, prepared the night before. This often includes hours of research for his weekly podcast, which explores military history, business leadership, and the lives of inspirational people. Each three-hour episode requires 15-20 hours of research and preparation, filled with historical and biographical details. Typically, Willink spends part of his morning corresponding with clients via email, phone, or in person, as he travels weekly for consultations.

11:30 am: Lunch

Willink skips breakfast and usually has lunch between 11 a.m. and noon, keeping it simple with grilled chicken and vegetables.

He roughly follows the Paleo diet, focusing on unprocessed, hormone-free meat, fish, vegetables, fruit, and nuts. It’s a low-carb diet.

Additionally, he follows a fasting regimen, doing a 24-hour fast about once every two weeks and a 72-hour fast once per quarter.

12:00 noon: Afternoon Work Session

Willink meets with his podcast producer, Echo Charles, at least once a week to plan podcast episodes, which typically run for about three hours during recording sessions. When not recording, his afternoons are dedicated to managing product partnerships and working on book or podcast research.  He’s currently working on a sequel to his children’s book “Way of the Warrior Kid.”

Quote: “I prep for episodes all the time. Planes. Airports. Before I go to sleep. While eating lunch or dinner. I’m always reading the next book. Taking notes. Highlighting, researching, studying. It doesn’t stop.”

5 pm: Brazilian Jiu-jitsu Training

At the end of his workday, Willink does Brazilian jiu-jitsu training. He’s a black belt and co-owns a San Diego gym where he teaches. Having been Introduced to the sport by a Navy SEAL master chief, Willink is passionate about Brazilian jiu-jitsu, considering it the best martial art anyone can learn.

Quote: “Not only does it get you in good physical condition. Not only does it teach you how to defend yourself. … It also is intellectually challenging and you constantly have to learn to adapt to new moves.”

8pm: Dinner Time

When he gets home, Willink usually has dinner around 8:00 p.m., often opting for steak and vegetables.

In addition to his meals, Willink has branded a krill oil and joint health supplement, as these are supplements, he has used for recovery from jiu-jitsu training and found them beneficial.

8:30 pm: Quality Time with Family

As the night progresses, Willink enjoys spending time with his family—he’s married with four children—and often plays guitar.

A hardcore fan of music since his teens, Willink has played guitar for years, though he humbly admits he’s not very skilled. He occasionally jams with friends for fun.

11:00 pm: Sleep

Before going to sleep around 11 p.m., Willink prepares his to-do list for the next day. He also lays out his gym clothes to streamline his morning routine, ensuring that when he wakes up at 4:30 a.m., he can execute his plan without hesitation.

“Just execute the plan,” Willink says of his routine. “The plan is the alarm clock goes off, you get up, you go work out. Get some.”

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