From Addiction to Success with One Morning Routine

Chernow explains that like many people, he often wakes up with anxiety. He learned that intentionally smiling first thing in the morning, holding it for 15-20 seconds, can immediately release serotonin and other feel-good hormones, bringing him into a 'warm, cozy, comfy place.' He then immediately transitions into a gratitude practice, listing everything he is grateful for, from his family to his work. He also notes that gratitude can be a powerful tool for manifestation, allowing one to express thanks for things that haven't even occurred yet, which he believes helps bring them into being. The host, Ben Greenfield, adds that this is an example of 'action creating emotion' and 'action creating motivation,' similar to power poses, and that intentional, scheduled gratitude makes a massive difference compared to just thinking about it casually.

Chernow's morning prayer is a deeply personal and intentional practice. He explicitly states that he asks for nothing for himself, focusing instead on seeking help and guidance, and praying for the well-being of others. A key aspect of this prayer is including the names of people he struggles with, asking his higher power to bring 'awesomeness' and 'positivity' into their lives. He learned that this practice helps to dissolve resentments, which he describes as a 'shitty, dark, and ugly' place that primarily harms the resentful person. By incorporating these individuals into a positive, intimate prayer, he actively transforms his feelings towards them. The host, Ben Greenfield, draws parallels to Eastern Orthodox and Catholic prayer traditions, emphasizing the power of integrating brief, habitual prayer pauses throughout the day, cued by specific actions or locations, rather than relying solely on long, isolated prayer sessions.

Chernow mentions that a 'raaler' (likely a rolfer or body alignment specialist) advised him to 'stack his bones' properly. This means ensuring feet are directly under hips rather than a wide stance, to utilize the skeletal structure for support and avoid creating unnecessary muscle tension. The ragdoll stretch helps achieve this alignment and release tension.

Chernow admits that even after a long time, the cold plunge still involves a 'negotiation' with himself, highlighting that the mental resistance never truly disappears. He starts with a brief Wim Hof-style breathwork session to prepare his body and mind. He then fully immerses himself in the cold water, up to his chin, for an average of four minutes. He notes a specific physical sensation where his knuckles and hands 'seize up' around the 15th breath, which he powers through until his joints 'open up.' This consistent practice, despite the discomfort, is a testament to his commitment to habits and pushing personal boundaries.

Chernow emphasizes that his mirror affirmation is not about grandiose, unrealistic statements. Instead, it's a simple, heartfelt declaration of self-worth and love for his family. He looks himself directly in the eyes, smiles, and says, 'You're a good dude, Mike. You're a good man. And you love your children. You love your wife. And they love you back. And you're going to have a great day.' This practice grounds him in his core values and relationships, fostering a genuine sense of well-being and readiness for the day.

Chernow's journaling practice is a flexible but consistent part of his routine. He uses his own 'Habit Stacker' journal, which he designed to incorporate the most effective elements from various journals he's used. It features both guided prompts and free-flow sections, allowing for a comprehensive daily reflection and planning. He prioritizes using the journal over his phone for planning because he finds the phone to be a source of '14 different ways' of distraction. This practice helps him maintain focus and intentionality throughout his day.

Chernow has a highly structured approach to his workday to ensure maximum productivity. He dedicates a solid four-hour block from 11:30 AM to 3:30 PM for 'uninterrupted' work, tackling major tasks and items from his to-do list. He explicitly avoids scheduling meetings during this time. Instead, he consolidates all meetings into a shorter window between 3:30 PM and 5:30 PM, aiming for no more than 1.5 to 2 hours of meetings daily. He believes that while communication is crucial, excessive meetings can be a significant drain on productivity, and this disciplined scheduling helps him maintain control over his time and focus.

Chernow explains that when starting a new habit, it initially feels like a 'chore,' a phase that can last from two weeks to two months depending on the habit's difficulty. Following this, it transitions into a 'habit phase,' which can extend from a month to two years. The ultimate goal is for the habit to become an ingrained part of one's 'lifestyle,' as automatic as brushing teeth. He uses his own morning routine as an example, noting that even after years, some elements, like cold plunging, still involve a 'negotiation' but are consistently performed because they are part of his lifestyle.

Chernow emphasizes that environments significantly impact one's feelings and productivity. He applies the principle of 'leave it the way you want to find it' to various aspects of his life. For instance, he cleans his office desk thoroughly before leaving each day, ensuring he returns to an immaculate workspace. He extends this to his home gym, putting all equipment back in its place, and even to his closet, taking a few seconds to fold clothes rather than letting them pile up. This proactive approach prevents mental clutter and fosters a sense of organization and control, which he believes is crucial for success.

Recognizing the intense energy associated with running a company, Chernow developed a ritual to prevent this energy from spilling over into his family life. He parks his truck halfway up his driveway, turns off the car, and performs breathwork exercises for 3-5 minutes. He alternates between box breathing (4-second inhale, 4-second hold, 4-second exhale, 4-second hold) and a double inhale with a very slow exhale (15-20 seconds). This practice, he explains, clearly separates his work energy from the 'baseline energy' he wants to bring home, allowing him to be more present with his wife and children. He was motivated to implement this after an incident where his work energy negatively impacted his son.

This tradition is a cornerstone of Chernow's evening family time, which he values deeply, especially given his own childhood experience of rarely having family dinners. The 'rose, thorn, bud, and seed' exercise provides a framework for each family member to reflect on their day. The 'rose' encourages appreciation for positive experiences, the 'thorn' allows for processing challenges (and learning from them proactively rather than dwelling negatively), the 'bud' builds anticipation for the future, and the 'seed' cultivates a mindset of service and contribution to others. This ritual not only strengthens family bonds but also helps individuals develop self-awareness and a balanced perspective on their daily lives.