Tony Robbins' Morning Routine

Robbins starts each day with complete immersion in ice-cold water, which he describes as "giving your body a complete oil change." This practice boosts circulation, reduces inflammation, and triggers the release of focus-enhancing neurotransmitters.

How to do it:

• Begin with a cold shower if you're new to cold exposure
• Gradually work up to full immersion in ice-cold water
• Start with 30 seconds and build to 2-3 minutes
• Focus on controlled breathing throughout the experience

Once this priming introduction is complete, and your setup and ready to go (see Priming introduction above), the focus shifts to gratitude. Rather than simply listing things Tony Robbins' grateful for, he intensifies the experience by fully visualising and feeling three experiences of gratitude in his body. "I focus on something simple, like the wind on my face, the smile of my children, or the heart in my chest," he explains. "I don't just think about it—I feel it with absolute intensity, as if it's happening right now."

How to do it:

• Identify three specific experiences you're grateful for (not just things)
• For each experience, fully visualise it with all your senses
• Feel the gratitude physically in your body, not just intellectually
• Intensify the feeling as if you're experiencing it right now

In the second phase, Robbins shifts from personal gratitude to connection with others. This takes the form of what he describes as a "prayer for others"—directing healing energy and positive intention toward family, friends, clients, and others in his circle of concern.

How to do it:

• Visualise sending positive energy to at least three people in your life
• See them being strengthened, supported and thriving
• Include family, friends, colleagues, clients, or anyone important to you
• Feel the connection between yourself and these individuals

The final phase of Priming focuses on results and achievement. Robbins identifies three specific outcomes he wants to manifest in his day or life, then visualises them as already achieved.

How to do it:

• Identify three specific outcomes you want to achieve
• Visualise each outcome as already accomplished
• Experience the emotions of having achieved these results
• Feel the satisfaction and joy of completion
• Notice the details of how this success looks and feels

The final component of Robbins' morning routine is physical exercise—specifically, high-intensity training designed to maximise energy expenditure and hormonal response in minimal time.

While the specific workout varies, Robbins favours exercises that combine cardiovascular conditioning with strength development—jumping on a mini-trampoline (rebounding), using resistance bands, or high-intensity interval protocols.

How to do it:

• Commit to some form of movement every day, even if brief
• Focus on high-intensity rather than long duration
• Combine cardiovascular exercise with strength elements
• Options include rebounding (mini-trampoline), resistance bands, or HIIT
• Aim for 15-30 minutes of focused, intense activity