James Clear's Daily Routine: How Atomic Habits Shape His Day
Discover how James Clear structures his day with intentional routines that maximise creativity, productivity and health through small, consistent actions.

Philosophy

Steps to Follow

Natural Awakening
Clear begins his day without an alarm clock, prioritising quality sleep as the foundation for everything else. "Sleep is the foundation on which everything else is built. It is the unsung hero of health and productivity," he explains. By allowing his body to wake naturally after approximately eight hours of rest, he ensures he's operating from a position of energy rather than depletion.

Morning Ritual
Upon waking, Clear follows a consistent sequence that primes his mind and body for the day ahead. He takes a shower, gets dressed, and hydrates with a glass of water. This simple start gives way to more intentional practices: writing down three things he's grateful for (a science-backed practice for enhancing wellbeing), brief meditation to centre his attention, and reading twenty pages from a book to stimulate his mind before diving into work.

Deep Work Block
Upon waking, Clear follows a consistent sequence that primes his mind and body for the day ahead. He takes a shower, gets dressed, and hydrates with a glass of water. This simple start gives way to more intentional practices: writing down three things he's grateful for (a science-backed practice for enhancing wellbeing), brief meditation to centre his attention, and reading twenty pages from a book to stimulate his mind before diving into work.

Intermittent Fasting & Lunch
As a practitioner of intermittent fasting, Clear skips breakfast and enjoys his first meal around midday. "I typically eat most of my meals between 12 PM and 8 PM," he shares. This approach serves dual purposes—maintaining mental clarity during his morning deep work session and providing a natural reward after completing his most challenging tasks of the day.

Administrative Tasks
Clear reserves afternoons for less cognitively demanding activities. "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," he explains. This strategic scheduling ensures that his reduced creative energy in the afternoon doesn't impact his most important work, which has already been completed.

Strength Training
Physical exercise forms a non-negotiable part of Clear's routine, with structured strength training sessions every Monday, Wednesday, and Friday. His approach to fitness mirrors his productivity philosophy—focused and intentional: "I pick one goal for the workout and do the most important exercise first." By scheduling his workouts in the evening, he creates a clear boundary between work and personal time.

Family Dinner
Clear intentionally bookends his day with gratitude. "Each night, when I sit down to eat dinner, I say one thing that I was grateful for that day," he shares. This dinnertime ritual not only reinforces positive thinking but creates space for meaningful connection with family, demonstrating how routines can support both personal wellbeing and relationships.

Evening Wind-Down
The evening hours sometimes bring renewed energy for Clear. "Later at night, I might catch a second wind and do some more writing for an hour or two," he notes. During this time, he often outlines articles for the following day and identifies key priorities, setting himself up for success when he returns to deep work the next morning.

Bedtime Routine
Clear concludes his day with deliberate wind-down activities—stretching, meditation, or reading—creating transition signals that prepare his body and mind for quality sleep. By maintaining consistent sleep and wake times, he reinforces his circadian rhythm, which supports optimal cognitive and physical performance.
How to Apply This Routine?
1. Morning Gratitude Practice Start your day by writing down three things you're grateful for. This simple 2-minute practice can shift your mindset toward positivity and has been shown to increase happiness and resilience. As Clear demonstrates, this doesn't require elaborate journaling—just a quick moment of reflection to set a positive tone for your day.
2. Protect Your Peak Energy Hours Identify when your energy and focus naturally peak during the day, then fiercely protect this time for your most important work. For many people like Clear, this is in the morning, but your peak hours might differ. The key is to match your most demanding tasks with your highest energy periods and minimise distractions during this time.
3. Strategic Intermittent Fasting Consider experimenting with a simple eating window (like Clear's 12 PM to 8 PM schedule) to maintain mental clarity during your working hours. This doesn't require complicated meal planning—just consolidating your eating into a specific timeframe that works for your schedule and energy needs.
4. Consistent Physical Activity Incorporate regular strength training or other physical exercise into your weekly schedule, even if it's just 2-3 sessions per week like Clear's Monday-Wednesday-Friday pattern. Focus on consistency rather than intensity, and prioritise the exercises that give you the most benefit, as Clear does by "doing the most important exercise first."
5. Evening Reflection and Planning End your day by briefly outlining priorities for tomorrow and reflecting on what went well. This creates closure for the current day while setting you up for success the next morning. Clear's practice of evening planning eliminates decision fatigue when he starts his deep work the following day.
Which of these habits would make the biggest difference in your life right now?
Conclusion