Office Hours with Arthur Brooks

My 6-Step Morning Protocol for a Better Day

46 snips
Sep 22, 2025
Explore the secrets behind a powerful morning routine that can transform your day! Discover why waking before dawn sets a positive tone and how exercise boosts your mood. Find out the benefits of a digital detox and the art of delaying coffee for enhanced focus. Learn the importance of a grounding practice, whether it’s meditation or journaling, and the impact of a nutritious breakfast rich in tryptophan. Plus, get tips on protecting your most productive hours while engaging with listener questions on compassion and happiness!
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ANECDOTE

Mad Scientist Emotional Profile

  • Arthur calls himself a 'mad scientist' because he experiences high intensity on both positive and negative affect.
  • That double intensity motivates him to use protocols to manage morning negative affect.
ANECDOTE

Lifelong Sleeplessness Story

  • Arthur shares family history of poor sleep and lifelong battling with insomnia.
  • Morning cortisol spikes plus genetic sleep tendencies increase his need to manage morning mood.
ADVICE

Wake Before Dawn For Peak Start

  • Go to bed early so you can wake before dawn and use the Brahma Muhurta advantage.
  • Waking before sunrise boosts attentiveness, creativity, and lowers morning negative affect.
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