Samuel Thomas Davies
Samuel Thomas Davies is a personal coach who writes about how science can change your unwanted behaviours, improve your wellness, and optimise your output. Sam currently lives in Stockholm, Sweden.
What is your morning routine?
I wake up between 07:00 and 09:00am (after 7-9 hours of sleep) and I don’t put my feet on the floor until I’ve thought about one action I’m really excited about taking that day.
I then shower, stretch, eat a high protein breakfast, meditate, and write down three things I’m grateful for in my notebook before reading 10% of a Kindle book. I do all this before I turn on my laptop.
Once I’ve done that, I turn on my laptop, check my emails (but don’t immediately return them), and write my five most important tasks (MITs) for the day. I’ll then write in my journal until I feel happy with what I’ve done, and begin my MITs.
How long have you stuck with this routine so far?
I’ve experimented a lot with the order of the habits, but for the most part, it’s been about six months.
How has your morning routine changed over recent years?
I used to have terrible habits. I’d oversleep, eat a high carb breakfast on the commute to work, and be miserable all morning. I was not a morning person. A lot’s changed since then.
What time do you go to sleep?
No later than midnight (with the exception of Fridays and Saturdays).
Do you use an alarm to wake you up in the morning, and if so do you ever hit the snooze button?
I use an alarm and I try not to hit the snooze button (I’ve found this builds discipline). If I’m really excited about a project I’m working on, I’ll wake up naturally before my alarm clock sounds. This I would love to make a habit of.
How soon after waking up do you have breakfast, and what do you typically have?
I try and eat within thirty minutes of waking up. I eat three or four scrambled eggs and vegetables for breakfast (cucumber, ham, and tomato) with a cup of coffee. I love eggs; can’t get enough of them.
Do you have a morning workout routine?
I do when I’m not travelling. I strength-train every Monday, Wednesday, and Friday.
How about morning meditation?
I currently meditate eight minutes every day. I usually add one minute a week, but I’m feeling a little resistance with this habit at the moment (travelling for a month didn’t help). Ten minutes a day is the goal I’m moving towards.
Do you answer email first thing in the morning or leave it until later in the day?
I like to read it and only reply if it’s urgent. If it isn’t, I’ll leave it for a day. If an email is a question from a client, I like to email a voice memo as a reply; it’s a lot more personable.
How soon do you check your phone in the morning?
As soon as I wake up. I want to change this. I recently deactivated notifications on my phone. This has helped minimise checking a lot.
What are your most important tasks in the morning?
Definitely shower. That’s an absolute must. Also breakfast, practicing gratitude, and writing.
What and when is your first drink in the morning?
A glass of water. I try and rehydrate as soon as I wake up.
On days you’re not settled in your home, are you able to adapt your routine to fit in with a different environment?
I am, but I have to prepare in advance. If I can’t fully do my habits, I’ll ensure I do something (for example, if I can’t exercise, I’ll stretch instead). Meditating in a twelve bed hostel dorm when travelling isn’t easy!
What do you do if you fail to follow your morning routine, and how does this influence the rest of your day?
I track all my habits using a habit tracker in Excel. If I get three strikes in one week, I look at why that was and ask myself what I can do to ensure it doesn’t happen again.
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