- Jocko Willink kept his Navy SEAL habit of waking up early to get an edge in the business world.
- He said the strict, "boring" routine helps him stay focused and prioritize his health and his work.
By the time most people wake up, Jocko Willink has finished his workout, sometimes up to three hours long, and is well into his workday managing a podcast, a consulting company, and his namesake supplement line.
Each and every day for the retired Navy SEAL starts at 4:30 a.m., a routine he said gives him more focus and energy to tackle his priorities.
Willink said his habit of waking before dawn started in the military, where he learned that rolling out of bed even earlier than required by the strict routine could give him an edge.
"In the military, I wasn't the strongest guy, the smartest guy, or the fastest guy, which meant I had to work harder and start work a little earlier," he told Business Insider.
Willink is CEO and cofounder of the leadership consulting company Echelon Front, cofounder of performance clothing brand Origin USA, and board chairman for Jocko Fuel, which offers protein, energy drinks, and other supplements.
As an author, consultant, podcaster, and businessman, Willink said the early start helps him keep up with his busy schedule without losing focus.
"When I retired, I realized it was important to keep that up because, in the civilian sector, there are all kinds of things that can take your time away from you," Willink said.
The morning routine of a former Navy SEAL
"I feel like my routine is very boring," Willink said — it doesn't compare to the "excitement" he said he experienced day-to-day as a SEAL, navigating life-or-death situations in combat zones.
These days, his morning schedule includes:
- Wake up at 4:30 a.m.
- Put on workout clothes, which are already laid out and organized so they're ready to go (no time wasted).
- Take supplements with ingredients like omega-3 fatty acids to support longevity and reduce inflammation
- Brush teeth
- Work out for anywhere from 10 minutes to 3 hours, depending on the day's schedule. Willink has a fully-equipped home gym, primed for a range of workouts, including calisthenics, weightlifting, and sprint sessions on a rowing machine. On a busy day, Willink aims for a more intense but minimalist session, like hitting a few sets of burpees first thing in the morning.
- Start work, which includes scheduling calls and organizing interviews for his podcast.
- Eat the first meal of the day around 10:30 a.m. or later. Willink is a fan of intermittent fasting.
An early start can help you focus on your priorities
Most people need 7 to 9 hours of sleep each night for optimal health. Skimping on sleep for a morning workout can backfire and make it harder to stay healthy and focused, some research suggests.
Keeping a regular bedtime and wake time, is important for overall health, and research suggests consistency may help you avoid some of the side effects of sleep deprivation even if you're spending fewer hours in bed.
That said, a morning routine can help build other healthy habits that might be crowded out by a busy schedule, like staying organized, taking time for self-reflection, and other practices to reduce stress and improve health and productivity in the long term.
"I realized if I didn't wake up and work out early in the morning, there was a chance I wouldn't be able to do it," Willink said.