Every habit, every rule, every non-negotiable — compiled from 300+ Diary of a CEO episodes, interviews, and social media posts. This is exactly how Steven starts his day.
Steven Bartlett is one of the most productive people on the planet. He runs multiple companies, hosts the UK's biggest podcast, sits on the Dragons' Den panel, and still manages to exercise, journal, and read daily. So how does he start his mornings?
Unlike most "CEO morning routine" articles that are based on one interview, this guide compiles everything Steven has ever said about his morning routine across Diary of a CEO episodes, YouTube interviews, Instagram Q&As, and podcast appearances. His routine has evolved over the years, and we've tracked every change.
The result? A complete, up-to-date picture of the Steven Bartlett morning routine for 2026 — including the habits he's kept, the ones he's dropped, and the science behind why each one works.
Here's the step-by-step breakdown of Steven Bartlett's morning routine, based on everything he's shared publicly:
6:30 — 7:30 AM — Wake Up Naturally
No alarm when possible. Steven lets his body wake up naturally after 7-8 hours of sleep. He's been vocal about rejecting the "5 AM club" mentality, saying forced early wake-ups do more harm than good if they cut into sleep.
7:00 — 7:30 AM — No Phone Zone
Phone stays on airplane mode or in another room. First 30-60 minutes are completely screen-free. Steven has called this the single most impactful change he's ever made to his productivity.
7:15 — 7:30 AM — Hydration
Large glass of water, sometimes with lemon or electrolytes. Steven has mentioned learning from health guests on DOAC that the body dehydrates significantly during sleep.
7:30 — 7:45 AM — Journaling
10-15 minutes of writing. Focus areas rotate between gratitude, daily intentions, and processing thoughts from yesterday. Steven uses a physical notebook, not an app.
7:45 — 8:30 AM — Exercise
Alternates between gym sessions (3-4x/week) and long walks (remaining days). Considers exercise more important for his mind than his body. No headphones on walks — uses the time to think.
8:30 — 9:00 AM — Breakfast & Preparation
High-protein breakfast: eggs, or a protein shake. Avoids sugary cereals and pastries. Quick shower and prep for the day.
9:00 — 10:30 AM — Deep Work Block
The sacred 90 minutes. No meetings, no emails, no calls. This is when Steven does his most important creative or strategic work. He's said this single block produces more value than the rest of the day combined.
Steven Bartlett's morning routine actually starts the night before. After interviewing Matthew Walker (the world's leading sleep scientist) on Diary of a CEO, Steven completely overhauled his relationship with sleep.
Before that episode, Steven was a classic "hustle culture" entrepreneur — sleeping 4-5 hours and wearing it as a badge of honour. Walker's data changed his mind permanently. The episode revealed that sleeping less than 7 hours per night increases your risk of heart disease, Alzheimer's, and early death. It also destroys your ability to make good decisions — the very thing a CEO needs most.
"I used to think sleep was the enemy of ambition. Now I know it's the foundation. Every great decision I've made came after a good night's sleep. Every terrible one came after a bad one." — Steven Bartlett on sleep
For a full breakdown of what DOAC guests say about sleep, check out our DOAC sleep advice guide.
If Steven could only keep one morning habit, it would be this: no phone for the first 30-60 minutes after waking.
He's discussed this habit on multiple DOAC episodes and in nearly every interview about productivity. The reasoning is simple but powerful: the moment you check your phone, you enter reactive mode. Someone else's email, someone else's social media post, someone else's agenda — these hijack your attention before you've even set your own intentions for the day.
Steven has explained that in the first 20 minutes after waking, your brain is in a theta-to-alpha brainwave transition — a state that's uniquely creative and receptive. This is when your best ideas surface, when you process yesterday's problems, when creative connections happen. Flooding that window with notifications is like pouring cold water on a fire that was about to spark.
"Your morning attention is the most valuable resource you have. And most people give it away for free to whatever notification pops up first." — Steven Bartlett
Steven's morning nutrition is deliberately simple. He's spoken about learning from DOAC health guests that decision fatigue is real, and automating food choices frees up mental bandwidth for more important decisions.
First thing after journaling: a large glass of water (500ml+). Sometimes with lemon, sometimes with electrolytes. Several DOAC guests have explained that the body loses roughly 500ml-1L of water during sleep through breathing and sweating. Starting the day dehydrated means starting the day with compromised cognitive function.
Steven keeps it high-protein, low-sugar:
He's been clear about avoiding: sugary cereals, pastries, white bread toast, fruit juice (which he calls "liquid sugar"). The reasoning, learned from DOAC nutrition episodes, is that high-sugar breakfasts cause a blood glucose spike followed by a crash — which kills focus precisely when you need it most.
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Join the Newsletter →Steven journals for 10-15 minutes most mornings. He's been clear that this isn't about writing thousands of words — it's about gaining clarity before the chaos of the day begins.
His journaling practice has evolved over the years. In his early 20s, he didn't journal at all. By his mid-20s, he started with gratitude lists. Now, his practice is more sophisticated — a mix of reflection, intention-setting, and problem-solving.
Based on what he's shared across episodes, Steven's journal entries typically include:
"Journaling is thinking on paper. Most people try to think in their head, which is like trying to do maths in your head — possible, but slower and less accurate. Writing externalises the process." — Steven Bartlett on journaling
Steven specifically uses a physical notebook for journaling, not a digital tool. His reasoning: opening an app means opening a device, which means notifications, which means distraction. Paper has zero notifications. It also engages different neural pathways — handwriting activates memory and creative centres in ways typing doesn't.
Exercise is Steven Bartlett's most consistent morning habit. Even when travel disrupts his other routines, he nearly always fits in some form of movement before the workday begins.
The key insight Steven has shared: he exercises primarily for mental health, not physical appearance. After interviewing dozens of neuroscientists and psychologists on DOAC, he became convinced that exercise is the single most effective intervention for focus, mood, creativity, and stress management. Better than any supplement, nootropic, or productivity hack.
Steven's walking habit deserves special attention because it's one of the most underrated parts of his routine. He's credited his best business ideas, podcast concepts, and creative breakthroughs to his morning walks.
The science behind this (which DOAC guests like Andrew Huberman have explained): walking creates a state called "optic flow" — the visual motion of the world passing by — which naturally calms the nervous system and promotes lateral thinking. It's why people instinctively pace when they're thinking through a problem.
Steven's walking rules:
The final piece of Steven's morning routine is perhaps the most important for his professional success: the sacred 90-minute deep work block from approximately 9:00-10:30 AM.
During this window, Steven does his most cognitively demanding work. No meetings. No emails. No phone calls. No Slack messages. His team knows not to interrupt him. This block is where he writes podcast questions, makes strategic business decisions, works on creative projects, and thinks about long-term vision.
He's cited Cal Newport's Deep Work as a major influence, and several DOAC productivity episodes have reinforced the principle: most people spend their mornings (when cognitive function peaks) in meetings and emails, then try to do creative work in the afternoon when their brain is depleted. Steven does the opposite.
"I produce more real value between 9 and 10:30 AM than I do in the entire rest of the day. Protecting those 90 minutes is protecting my entire business." — Steven Bartlett on deep work
Steven's morning routine hasn't always looked like this. Tracking his statements across years of interviews reveals significant evolution:
During the Social Chain era, Steven had no routine. He'd wake up to alarm, immediately check emails, skip breakfast, and work 14-16 hour days. He's called this period "productive but miserable" and credits it with some of his health problems.
As DOAC grew, Steven began interviewing health and productivity experts who challenged his habits. He experimented with cold showers (dropped them after a few months), meditation apps (inconsistent), and the 5 AM wake-up (abandoned quickly). He found his way to journaling and exercise during this period.
The Matthew Walker sleep episode was a turning point. Steven committed to 7-8 hours of sleep, which meant his entire routine shifted. The no-phone rule was established. The deep work block was formalised. Walking replaced some gym sessions after he learned about its cognitive benefits.
Steven's current routine is characterised by simplicity and consistency. He's stopped adding new habits and focused on deepening existing ones. The core pillars — sleep, no phone, journal, exercise, deep work — have remained stable for over two years. He's said that the urge to constantly optimise your routine is itself a form of procrastination.
One of the powerful things about Steven's routine is that every element is backed by research discussed on DOAC episodes. Here's the evidence:
For more on the science of productivity and habits discussed on DOAC, see our guide to DOAC productivity hacks.
Steven has been clear: don't copy his routine exactly. The point isn't the specific habits — it's the principles behind them. Here's how to adapt his approach:
Before adding any morning habits, fix your sleep. Everything else builds on this foundation. Aim for 7-8 hours. Set a consistent bedtime. Remove screens from the bedroom. This single change will improve every other area of your life.
Steven built his routine over years, not weeks. If you try to implement everything at once, you'll do nothing consistently. Start with the no-phone rule (it's free and immediately impactful). After that's automatic, add journaling. Then exercise. Then deep work.
The biggest threat to a morning routine isn't laziness — it's other people's demands. Emails, meetings, messages, social media — all designed to pull you into reactive mode. The core principle behind Steven's routine is this: own your morning before the world claims it.
Steven wakes at 6:30-7:30 because he usually records podcasts and takes meetings in the afternoon. If your schedule is different, adjust accordingly. The principles transfer: prioritise sleep, delay phone, move your body, create before you consume, protect deep work time.
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Subscribe Free →No. Steven has explicitly rejected the "5 AM club" mentality. He wakes up between 6:30-7:30 AM, prioritising 7-8 hours of sleep over an early alarm. He's said that forcing a 5 AM wake-up while sacrificing sleep is counterproductive.
Steven experimented with cold showers around 2019-2020 but has said he didn't stick with them as a daily practice. He's mentioned doing them occasionally but they're not a consistent part of his routine.
Not formally. Steven has tried meditation apps and guided sessions but prefers journaling and walking as his mindfulness practices. He's said they achieve similar benefits for his brain type without the frustration he experienced with sitting meditation.
Water first (sometimes with lemon or electrolytes), followed by coffee. He's mentioned drinking one or two cups of coffee in the morning but stopping by early afternoon to protect his sleep. He avoids energy drinks entirely.
The core elements have been consistent since roughly 2021-2022. Before that, he experimented extensively. The routine evolved from chaotic hustle-culture habits in his early career to the structured, science-backed approach he uses today.