A retired Navy SEAL says his military-style morning routine helps him stay focused as a business owner

Jocko Willink, an entrepreneur, starts his day at 4:30 a.m., a habit he picked up in the Navy SEALs.

By the time most people wake up, Jocko Willink has finished his workout, sometimes 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., which 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 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 B-17.

Willink is the CEO and a cofounder of the leadership consulting company Echelon Front, a cofounder of the performance-clothing brand Origin USA, and the board chair for Jocko Fuel, which offers protein products, 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 retired 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 three hours, depending on the day’s schedule. Willink has a fully equipped home gym, primed for various 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 at about 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 seven to nine 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,” Willink said, “there was a chance I wouldn’t be able to do it.”