I’m the CEO of Happy
Gorilla Vegan Protein Bars. We make vegan protein
bars that are 150% vegan. Last year we did $11 billion in revenue. – I think the most important aspect, like literally the most important thing is my morning routine. I get up at three a.m.
every single morning and I meditate for six hours. After that, I’ll write in my
gratitude journal for a bit, run about 14 miles, and
after that I read two books. I use Bulletproof Coffee
every single morning. It’s super super good for your brain because it has butter
and midichlorians in it and alongside that, I usually fry up about eight slices of black pepper bacon, a slice of beef liver,
and three hard boiled eggs and that’s why my
business is so successful. Morning routines. It seems that no matter
where I go on the internet, I’m constantly seeing
articles, videos, and books about why building a morning routine is the most important
thing I could ever do, how it’s gonna help me build
a billion dollar business and basically become the next Elon Musk, but despite the over-saturation
of morning routine related articles on the internet and the hyperbole in a lot of them, I do think this is an
important topic to talk about. Building a morning routine was actually very meaningful to me. Now, I’m not gonna say it changed my life or helped me build a
billion dollar business, but it really did build some structure into the flow of my day, so in this video I wanna share some of
the things I have learned for creating a productive morning routine and also sticking with
it over the long term. (upbeat pop music) The first thing we gotta
tackle right off the bat is getting up earlier and this was really the first challenge for me because for many many years
I was that kind of person who would roll out of bed 15 or 20 minutes before my first scheduled thing, throw some clothes on, and
basically rush out the door. I didn’t have time to make breakfast, let alone read or do
any of the other things that I wished I could’ve done, so I had to build some structures to make sure I would
get out of bed earlier and if this is something
that you need to do, I do already have a video on this channel that I’ll link to down
in the description below that you can check out for lots and lots of tips on this subject, but I do wanna share one additional idea that my friend Evan Carmichael
shared with me last week and that is to never
hit the snooze button. This is one of those things
that seems obvious in theory, but difficult to put into practice, but the way that Evan framed this really stuck in my head because he said, “If you hit the snooze
button in the morning, “then you are accepting that “the first thing you do that day is fail.” That made a lot of sense to me because if you’re gonna
set an alarm for yourself, you are essentially setting
a goal for yourself, so instead of taking that
extra 10 minutes of sleep, just grit your teeth, jump
out of bed as fast as you can and make that first act of the day a win. (upbeat pop music) Tip number two is to start
small and track your progress. The investor John
Templeton once said that, “The four most expensive words
in the English language are “this time it’s different.” You’re probably familiar with this. Maybe you’ve failed at a gym routine or a New Year’s resolution
only to come back and say, “This time it’ll be different. “This time I’ll have more
motivation, more willpower, “more discipline and I will win.” But this is self-delusion, right? You don’t just magically increase your willpower reserves overnight. You don’t magically
build habits overnight. These things take time. In fact, one study in the UK
found that a habit can take on average 66 days to fully
crystallize and become concrete, so if you just jump in and try
to copy the morning routine of someone like Elon Musk or
that blogger you read last week the novelty might carry
through a couple of days, but that is far short of
habit building territory and you’re probably going to derail. Instead, pick a couple of habits
that are meaningful to you and prove to yourself that you can do those consistently over time. Just stretch a bit beyond
your comfort zone and once you’ve established a new
comfort zone, then add more. Along the way, you should also have a method for tracking your progress. Doing so will essentially
give you a chain of successes and you’re not gonna
wanna break that chain when you can look back on it,
so you’re gonna be motivated to keep up your morning
routine in the future. Now, if you wanna use the app that I use to build my routine, it’s called Habitica and it’s essentially a
gamified way to build habits. Every time you check off a habit, you get experience points
that build up a character and it’s very Final
Fantasy-esque, like an RPG. If that’s a bit too nerdy for you and you want something a little simpler, there are apps like Today on
IOS and HabitBull on Android. (upbeat pop music) So, at this point you’re
probably wondering, okay, Tom, but what do I actually
do in my morning routine? And we’re gonna get into all
those specifics in a second, but I wanna start this section off with a quote from the writer Leo Babauta. “The reason I like
having a morning routine “is not only does it
instill a sense of purpose, “peace, and ritual to
my day, but it ensures “that I’m getting certain
things done every morning. “Namely, my goals.” What I wanna point out
from that quote is that Leo mentioned two main benefits
to his morning routine. Number one, it gives him a
sense of ritual to his day, some peace in the morning and number two, it helps him make some
progress on his goals and it’s important to highlight
both of these benefits because I personally know
people who do get up early, but who just use that
extra time as quiet time, as some space to be alone, to think, and to start their morning
slowly and deliberately. If all you wanna do is get
up early and make some tea and then take your morning slow, do it and don’t feel guilty about it. If however you do wanna fill your morning with productive habits,
then a few I might suggest include having a glass of
water right after you wake up, meditating for five or 10 minutes, going and doing a workout or some cardio to give yourself some energy for the day, and cooking a good healthy breakfast. One thing that you should
definitely leave out of your morning routine though, at least for the most part is your phone. Now, I do use a timer app
for meditating in the morning and I also listen to
Spotify or audio books when I’m in the gym, but
I’m really deliberate about not looking at email or social media or anything of that type
in the morning at all and that’s because those things are really likely to derail me from my habits and my routine. (upbeat pop music) Finally, if you wanna stick
to your morning routine for a long period of time, then
you need to put some thought into your evening routine as well. When I’ve been derailed
from my routine in the past, two of the most likely culprits have been a lack of sleep and a lack of organization and preparation for each
habit and an evening routine can make both less likely to happen. For example, because I go to
the gym every single morning, I always make sure to have
my water bottle filled, my gym bag packed and
my headphones charged before I go to bed and
because I do these things at a specific time each night, I’m also less likely to stay up too late and that gets me into
bed at the correct time for when I want to get
up and on that note, if you don’t know when you
should be going to bed, you can use a site like Sleepyti.me to set when you wanna wake up and it’ll tell you when
you should go to bed based on the science of sleep cycles. Now, my entire morning
routine, so if you’re curious, you can keep your eyes peeled for that, but one thing I can
mention right now is that a big part of my morning routine involves listening to audio books. Not only do I often listen to books when I’m in the gym or out doing cardio, but I also usually listen
to them when I’m walking to the coffee shop or I
start my day’s writing and the place where I get my audio books is Audible, which is this week’s sponsor. Audible has an unmatched
library of audio books in pretty much every
genre you could think of. They also have a great
app for managing them all and one of my favorite
features of that app is their bookmarking tool, which allows me to add bookmarks and notes,
which is great for nonfiction because sometimes you wanna go back and review things later on. Now, if you’d like to give Audible a try and see how it fits into
your morning routine, you can get a 30 day free trial
over at audible.com/thomas. That trial also comes
with a free audio book of your choosing that’s
yours to keep forever and if you’d like a recommendation, I’m just gonna recommend the book that I’m listening to right now, which is Steve Jobs by Walter Isaacson. This book is a really insightful
look at both the history of Apple and what made Steve’s brain tick and if you’re interested in Apple itself or the history of computing in general, it’s a great book to pick up. Thank you so much to Audible
for sponsoring this video and guys, thank you so much for watching. Seriously, I appreciate
each and every one of you and if you wanna subscribe to this channel and you haven’t done already, you can click right there to do so. I’m also gonna put a
couple of video suggestions right here that you might
find interesting as well. Thanks for watching and
I will see you next week. Dank memes.

How to Create a Morning Routine (and Stick to It Long-Term)
Tagged on:                                                                 

100 thoughts on “How to Create a Morning Routine (and Stick to It Long-Term)

  • November 8, 2018 at 2:47 pm
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    It's like watching one of those satire videos that make fun of annoying douchbag ultra healthy life coaches

    Reply
  • November 8, 2018 at 3:31 pm
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    Which headphones do you use for sports?

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  • November 12, 2018 at 12:20 am
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    Hey Thomas (and community),
    I've been trying to get a better morning routine for awhile now. Most times I mess up after I had a party and went to bed after midnight. This causes an error in my routine, because if I get up early, I won't nearly have had enough sleep. The Day after I probably mess up again, and so on.
    Any tips for this kind of error in the routine?

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  • November 15, 2018 at 5:24 pm
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    AHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAAHAHAH OH MY GOD YES!!!!!!this is what i always hear in speeches of millionaires.

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  • November 19, 2018 at 3:40 am
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    Lol I don’t click the snooze button I totally forget it’s there and just turn it off before sleeping

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  • November 20, 2018 at 2:46 am
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    Did you know that it is morning 🌞❤

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  • November 27, 2018 at 9:49 am
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    "Make your bed'' ~ Jordan Peterson

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  • December 2, 2018 at 12:22 am
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    Thank you so much for the help. I ha e tried a few times but I don't think k I realized how much I was forcing on myself. So starting small is a great idea thank you I have a few easy morning ideas and I believe that writing them down and keeping track will definitely help me. Thank you again for everything and your amazing!! 😋

    Reply
  • December 3, 2018 at 8:48 pm
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    "dank memes.."

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  • December 4, 2018 at 2:36 am
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    Is that Forest Gump at 6:47 ?

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  • December 4, 2018 at 3:04 am
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    what was the app called

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  • December 13, 2018 at 12:46 pm
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    Its 3 pm and still in bed about to take my 5th nap of the day

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  • December 18, 2018 at 4:19 pm
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    Every time you hit the snooze button, the Taliban punches a sleeping kitten.

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  • December 21, 2018 at 12:10 pm
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    Great video, I've subed

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  • December 24, 2018 at 5:10 pm
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    Yeh no idea the name of the apps in your vid

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  • December 25, 2018 at 9:13 pm
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    14 miles in a day. Now thats a bunch of horseSHIT!! Next.

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  • December 28, 2018 at 11:19 am
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    I get that first guy may be successful, however, does anyone else really have the time for their whole day to be their morning routine?

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  • December 30, 2018 at 1:58 pm
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    It's important to wake up early…

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  • December 31, 2018 at 12:56 am
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    My problem is that I wake up at 6am everyday but I watch YouTube for 2hrs straight🤐

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  • December 31, 2018 at 6:16 pm
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    P.S. Sleepy time has an iOS app ✨🙏🏽

    Reply
  • December 31, 2018 at 11:34 pm
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    Does anybody know what kind frames he has for his glasses (at the beginning)? I need a new pair and really like those!

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  • January 1, 2019 at 10:01 pm
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    Chadwick is my muse.

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  • January 3, 2019 at 7:58 am
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    Lol 😂 love how the CEO of vegan bars eats butter, bacon, eggs

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  • January 7, 2019 at 1:04 am
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    Bruh…I was like 😒 Why this fool lying 1😂🤣

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  • January 7, 2019 at 1:05 am
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    You look like the Red Ranger

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  • January 8, 2019 at 3:51 pm
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    Wait does he acc meditate and do all that in the morning or is it a joke ?

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  • January 8, 2019 at 11:48 pm
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    Butter and Midi-chlorians? Sign me up 😀

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  • January 14, 2019 at 10:11 pm
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    6 hour of maditation that is waste of precious time

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  • January 18, 2019 at 4:17 am
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    I ate 2 elephant eggs this morning and a liver and built a million dollar business in one day

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  • January 19, 2019 at 5:16 pm
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    1. Start working…
    2. That's it!

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  • January 20, 2019 at 10:25 am
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    Excellent

    Reply
  • January 20, 2019 at 1:20 pm
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    subscribe to me if your smart

    Reply
  • January 20, 2019 at 3:00 pm
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    But if you listen to audiobooks on your way to the coffee shop, how do you make yourself turn it off when you start writing?

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  • January 22, 2019 at 3:59 pm
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    Last week I found out I am not capable of get up early. It is really physically impossible for me. I had 8 hours of sleep, but still, the whole day for me was torturing. I have like this mist before my eyes and my brain is like totally out

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  • January 23, 2019 at 8:11 pm
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    It's impossible to build an evening or a morning routine if I can't stop watching your videos 😂😂😂😂😂

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  • January 25, 2019 at 3:19 am
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    What’s the name of his protein bars

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  • January 27, 2019 at 11:19 am
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    I would say I need at least a year to build a new habit LOL

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  • January 29, 2019 at 2:02 pm
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    Thomas, you look very handsome in glasses. Consider going for that style!

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  • January 30, 2019 at 12:01 am
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    Wow this guy is handsome!!! 😍 Also this video was very helpfull, i'm starting a new job and i need to build a good morning routine, thank You for all the tips and advice!!!

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  • February 4, 2019 at 11:57 am
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    Abonnez vous svp asmae asmaa

    Reply
  • February 5, 2019 at 1:47 pm
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    You lost me at Vegan

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  • February 8, 2019 at 4:06 am
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    I used to avoid this channel because I despised the thumbnails… It is much better than I thought. Helpful actually.

    Reply
  • February 12, 2019 at 2:11 am
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    I forgot when, but I stopped pressing snooze long ago…I do remember that the way I did it was I put my clock near my brother's bed (sorry Trenton) and then I would have to go across the room to turn off the alarm (he was a deep sleeper btw)

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  • February 16, 2019 at 5:23 am
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    and what do you know, i actually woke up at 3 am everyday xD

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  • February 16, 2019 at 10:25 am
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    Hahahaha great opening

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  • February 19, 2019 at 6:27 am
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    the beginning had me dying

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  • February 19, 2019 at 10:29 am
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    My morning routine
    Wake up
    Watch tseries vs pewdiepie

    Go back to sweep

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  • February 21, 2019 at 9:24 am
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    This guy is so attractive for me 😍💕💗

    Reply
  • February 22, 2019 at 12:46 pm
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    hi, these work very well for someone who is single but how do you make it work when you have a spouse? or when you have a partner who does not live with you and you end up sleeping there two or three days a week? i really want to exercise or meditate in the morning but if i am not alone i'm unlikely to do it. i would prefer to stay in bed and cuddle with my so and have a coffee together

    Reply
  • February 24, 2019 at 12:25 am
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    I don't hit snooze, I wake at 3AM and turn off the alarm and keep sleeping. That's how I don't wake early…

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  • February 24, 2019 at 9:03 pm
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    Lmfao I had this just playing without seeing the screen, and thought the beginning was really someone’s “ morning routine “. 😂🤦🏽‍♀️ I was thinking to myself “ omg this person is nuts, but how can I meditate 6 hours!? “

    Reply
  • February 26, 2019 at 3:14 am
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    Did he just say 6 hours of meditation

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  • February 26, 2019 at 6:26 pm
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    Is there any suggestions where working shifts are rotational every week. There is no same shift I cN sleep and get up on time. It will take few days to reschedule the sleeping timinga

    Reply
  • March 1, 2019 at 3:57 am
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    Bacon. That is all

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  • March 5, 2019 at 4:08 pm
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    I don't hit the snooze button. I just dismiss it altogether.

    Reply
  • March 7, 2019 at 4:16 am
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    When he says water and midichlorians I finally caught on that the intro was satire.

    Reply
  • March 9, 2019 at 9:39 am
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    Can you make a video of making a night routine ?

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  • April 1, 2019 at 6:48 pm
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    If I listen to audio books while training doesn't it make my training less effective because i can't really focus on that mind muscle connection? I hope you answer

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  • April 4, 2019 at 2:11 pm
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    You're a life saver man! Thank you 🙂

    Reply
  • April 5, 2019 at 12:45 am
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    Thanks for the video!😉😁

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  • April 11, 2019 at 10:04 pm
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    AHHHHHH you give very good advice but I'm addicted to checking my email as soon as I wake up. It's terrible and it definitely sucks me in but I have a lot of trouble just ignoring the "X-number" of unread emails…

    Reply
  • April 19, 2019 at 8:43 am
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    Vegan proteïn bars and he està beacon 😅

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  • April 22, 2019 at 3:53 am
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    this intro got me dude i was like wait what?!

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  • April 30, 2019 at 11:03 pm
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    150% Vegan lol

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  • May 1, 2019 at 1:48 pm
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    I don't take my phone to the gym. 
    I just do the exercises and while I rest between sets I just sit there resting like a psychopath.

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  • May 2, 2019 at 11:53 pm
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    Am I the only one who thought the intro was fake?

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  • May 9, 2019 at 4:21 pm
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    2 years later, this is still helping me regain my balance after depressive episodes.

    Reply
  • May 13, 2019 at 6:20 pm
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    I'd like to recommend who Moved My Cheese excellent book not sure if it's on audio bwth

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  • May 17, 2019 at 3:41 pm
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    Thanks!

    Reply
  • May 19, 2019 at 11:03 pm
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    Alpha reference!!!

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  • May 28, 2019 at 4:17 pm
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    Thank you this video was lots of help.

    Reply
  • May 30, 2019 at 12:55 pm
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    Oh my God, I love this

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  • June 2, 2019 at 1:38 pm
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    i actually thot the beginning was an ad and tried to skip it O_O

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  • June 11, 2019 at 2:00 am
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    Milenials on socialism: this time its different

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  • June 11, 2019 at 2:04 am
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    5:26 healthy? Ditch teflon and plastic. Get a cast iron pan and use a something stainless steel utensils.

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  • July 3, 2019 at 2:51 pm
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    Almost thought the intro was legit.

    Proof that you can convince anybody just by having a straight look on your face.

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  • July 24, 2019 at 8:29 pm
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    Okay so no one noticed alpha m on 0:54

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  • July 25, 2019 at 2:56 pm
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    Haha love the beginning. I have been cynical about creating a morning routine because of exactly the sort of character you parody.

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  • July 26, 2019 at 3:49 am
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    Ha 😂😛😛😂

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  • July 28, 2019 at 9:37 am
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    I have a condition that makes it difficult for me to remember faces, i need to study facial features to remember people by sight alone. For about half a second i was wondering how the hell this guy made so much money of vegan food, maybe less than half a second..

    Reply
  • July 29, 2019 at 9:15 pm
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    Lol I have my snooze button covered in tape so I can't hit it 😅

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  • August 8, 2019 at 2:40 pm
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    This was so funny hahahaaa………

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  • August 9, 2019 at 2:54 pm
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    Low-key, that lamma is badass

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  • August 10, 2019 at 1:32 am
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    Does 150% vegan mean that for ever 2 bars made one new animal is born?

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  • August 11, 2019 at 10:46 pm
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    Metacloreans?! 🤣🤣🤣

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  • August 13, 2019 at 9:13 am
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    I need to figure out waking up and going to sleep on time before I start my routine. (Already planned it though)

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  • August 15, 2019 at 6:37 am
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    37 second. Midiclorians? Like from Star Wars?

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  • August 15, 2019 at 8:18 pm
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    Where you trying to troll Tom Bileyu?

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  • August 15, 2019 at 11:55 pm
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    Morning routine very important

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  • August 17, 2019 at 6:05 am
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    Alpha.m flashes by..

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  • August 17, 2019 at 2:45 pm
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    I’m watching this on my phone right now lol 😂

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  • August 18, 2019 at 12:21 am
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    Anyone else here bc they need a morning routine bc they are going back to school

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  • August 20, 2019 at 12:09 am
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    why is this morning routine so popular? whenever I do my workouts in the morning the effort makes me hungrier than an elephant while if i do them during the evening i can go to be easier and get a great sleep afterwards 🙂 so, not everyone is a morning person, guys…

    Reply
  • August 30, 2019 at 8:12 am
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    Lol that opening “interview” was so on point

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  • August 31, 2019 at 11:42 am
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    900th comment

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  • September 1, 2019 at 12:29 am
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    Here's a look at my morning routine in 2019! https://www.youtube.com/watch?v=nABiSKQuMvQ

    Reply
  • September 2, 2019 at 1:25 am
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    When he said " I wake up at 3am" bruh I go to bed at 3 am😂😂 and when he said he meditated for 6 hours that just cracked me up😂😂

    Reply
  • September 6, 2019 at 6:24 am
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    Aloha Thomas. I am a sleep technologist, been studying sleep medicine (listening to people's morning/night habits) for nearly 14 years, in hopes of getting my Phd in sleep. I can tell you that your habits truly make or break your health, which correlates to your success in life as you agree. I appreciate your content. I'm all about tweaking my own habits. One thing I highly suggest is to invest in a light therapy box to be by your bedside table. When you get up, turn it on. It sets your circadian rythm. I have it on for at least 15 minutes while I meditate in bed and when I write at least one gratitude sentence in my journal. I also will do a five minute stretching yoga near my bed in the morning (I have a yoga mat layed out near my bed that's permanently there). Yes, OCD routine but to its what works for me and for my patients as they too have incorporated my routine. Using red light therapy is one that I'm incorporating in my routine as well. Have you tried it? Much health benefits. Keep up your work as you inspire me to try new things as well. Mahalo.

    Reply
  • September 9, 2019 at 3:07 pm
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    "150% vegan"

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  • September 11, 2019 at 7:41 pm
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    ok but how do I not fall asleep while meditating😳

    Reply

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