Chris Williamson is the creator and host of the Modern Wisdom podcast, one of the world's most popular podcasts with over 1,000 episodes and 1 billion+ downloads. With a background in psychology and a passion for personal growth, Chris interviews world-class guests to extract actionable insights for his audience. He's built a reputation for rigorous preparation, genuine curiosity, and the ability to distill complex ideas into practical wisdom.
Quick Facts
Notable Wins
- Modern Wisdom podcast surpassed 1 billion downloads (2024-2025)
- Created one of the world's top-ranking podcasts with 1,000+ episodes
- Interviewed world-renowned experts including Jordan Peterson, Simon Sinek, and Naval Ravikant
- Built a significant online following across multiple platforms (3.96M YouTube, 3M Instagram)
- Developed and popularized the 'Move, Reflect, Learn, Prepare' morning framework
- Established official partnerships with Momentous, AG1, LMNT, and Neutonic supplements
- Authored the book 'Smart, Stupid & Sixty: Why Your Choices Matter More Than Your Genetics'
- Hit 3 million YouTube subscribers (Nov 2024)
- Notable interview on the Tucker Carlson Show (Nov 2025)
- Facebook morning routine video reached 1.7M+ views
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01
Morning Routine: Move, Reflect, Learn, Prepare
The first 30 minutes of your day set the tone for everything else.
Wake Up and Hydrate with Electrolytes
Chris Williamson wakes around 6:00 AM, aiming for consistency to support his circadian rhythm. He hydrates with approximately 500ml of water mixed with LMNT Zero-Sugar Electrolytes to replenish minerals lost overnight. He delays caffeine intake for 90-120 minutes to optimize natural cortisol rhythms.
Morning Hydration Protocol
- 500ml water with LMNT Zero-Sugar Electrolytes immediately upon waking
- Delayed caffeine intake for 90-120 minutes to preserve natural cortisol curve
- Morning sunlight exposure within 30 minutes of waking
- Consistent wake time, even on weekends, to anchor circadian rhythm
- Room temperature water or slightly warm to support hydration absorption
"The first 30 minutes of your day set the tone for everything else." - Chris Williamson
Everyday adaptation: Simply drink a large glass of water with electrolytes upon waking and delay your coffee by 90 minutes—this costs minimal time and dramatically improves energy stability throughout the morning.
Movement and sunlight are non-negotiables in my morning routine. They set the stage for everything else.
20-Minute Walk and Walking Meditation
After hydrating, Chris goes for a 20-minute walk outside to get natural sunlight exposure, which helps regulate his circadian rhythm and boosts mood. During this walk, he practices walking meditation focusing on breath and presence, enhancing mental clarity.
Sunlight & Movement Protocol
- 20-minute outdoor walk in natural daylight (no sunglasses)
- Walking meditation focusing on breath awareness and present-moment attention
- Avoid caffeine during this time to allow natural alertness to build
- Aim for 10,000+ steps daily through movement breaks
- Research shows morning sunlight helps reset internal clock and reduce social jetlag
"Movement and sunlight are non-negotiables in my morning routine. They set the stage for everything else." - Chris Williamson
Everyday adaptation: Even a 10-minute walk in morning light provides significant circadian benefits. If weather prevents outdoor time, bright light exposure through a window or light therapy lamp offers measurable benefits.
The discomfort of cold exposure is temporary, but the benefits last all day.
Cold Exposure and Wim Hof Breathing
Following his walk, Chris takes a 2-3 minute cold shower or uses a portable ice bath to stimulate circulation and reduce inflammation. He pairs this with Wim Hof breathing techniques to enhance oxygenation and mental clarity.
Cold Exposure & Breathwork Protocol
- 2-3 minute cold shower (or ice bath immersion) to activate parasympathetic nervous system
- Wim Hof breathing: 30-40 deep breaths followed by breath hold for 2-3 minutes
- Increases norepinephrine production for improved focus and mood
- Reduces inflammation and supports immune function
- Start with shorter durations (30 seconds) and gradually increase tolerance
"The discomfort of cold exposure is temporary, but the benefits last all day." - Chris Williamson
Everyday adaptation: If full cold immersion feels extreme, end your regular shower with 30-60 seconds of cold water on your face and neck—this provides 70% of the benefits with minimal discomfort.
Clarity comes from engagement, not just thought. Writing is thinking on paper.
Journaling and Goal Setting
Chris uses a structured journaling practice incorporating gratitude, goal setting, and reflection inspired by stoic philosophy. This practice aligns his daily actions with long-term objectives and helps overcome mental barriers.
Stoic Journaling Protocol
- Gratitude reflection: 3-5 specific things you're grateful for (not generic)
- Goal alignment: Review top 3 priorities for the day and connect to larger objectives
- Fear setting: Write down worst-case scenarios and mitigation strategies
- Use prompts from The Daily Stoic Journal or similar frameworks
- Spend 15-20 minutes writing by hand to deepen engagement
"Clarity comes from engagement, not just thought. Writing is thinking on paper." - Chris Williamson
Everyday adaptation: If 20 minutes feels too long, start with 5-10 minutes of gratitude and one priority goal. The consistency matters more than duration—even brief journaling creates mental clarity.
02
Work Routine: Deep Work and Content Creation
The ability to perform deep work is becoming increasingly rare at exactly the same time it is becoming increasingly valuable in our economy.
Deep Work Session with Pomodoro Technique
Chris uses noise-cancelling headphones and the Pomodoro Technique (25-minute focused blocks with 5-minute breaks) to maintain concentration. He dedicates this time to cognitively demanding tasks such as researching guests, scripting content, or writing.
Deep Work Protocol
- Pomodoro intervals: 25 minutes focused work + 5 minute breaks
- Noise-cancelling headphones and distraction-free environment (phone on silent, notifications off)
- Tackle highest-leverage tasks first when mental energy is peak
- Use a Pomodoro timer app to maintain rhythm and track productivity
- After 4 cycles, take a 15-30 minute break for recovery
"The ability to perform deep work is becoming increasingly rare at exactly the same time it is becoming increasingly valuable in our economy." - Chris Williamson
Everyday adaptation: Start with just two 25-minute Pomodoro blocks daily. This single practice can double your deep work output compared to constant context-switching.
The key to a great interview is genuine curiosity and thorough preparation.
Podcast Recording and Guest Interviews
Chris allocates 1-2 hours for interviews, using professional-grade podcast equipment. He prepares extensively by researching guests and crafting insightful questions. During interviews, he captures key points and follow-ups to extract actionable wisdom for his audience.
Interview Preparation Protocol
- Pre-interview research: Read books, watch videos, review previous interviews (2-3 hours minimum)
- Professional audio setup: High-quality podcast microphone and audio interface for crystal-clear sound
- Question framework: Prepare 15-20 questions but remain flexible for organic conversation flow
- Use digital notepad to capture key points and unexpected insights for follow-ups
- Post-interview: Review notes within 24 hours while memory is fresh
"The key to a great interview is genuine curiosity and thorough preparation." - Chris Williamson
Everyday adaptation: Even if you're not a podcaster, this interview framework applies to client calls, team meetings, and networking—preparation and genuine curiosity dramatically improve conversation quality.
Every meal is an opportunity to nourish both body and mind.
Lunch and Learning with AG1
Chris practices intermittent fasting with his last meal around 7:00 PM, so lunch is nutrient-dense and balanced. He follows 'macro fasting' principles, avoiding carbs and fats outside eating windows. During lunch, he listens to audiobooks or podcasts using high-quality wireless earbuds to stay updated on personal development topics.
Lunch & Learning Protocol
- Nutrient-dense lunch: Balanced macros (protein, healthy fats, vegetables)
- AG1 comprehensive greens: AG1 supplement mixed with water to support gut health and micronutrient intake
- Passive learning: Audiobooks or podcasts on personal development, psychology, or business topics
- Use high-quality wireless earbuds for audio clarity
- Capture insights using a note-taking app for future content ideas
"Every meal is an opportunity to nourish both body and mind." - Chris Williamson
Everyday adaptation: Combine one meal daily with learning—listen to a 15-minute podcast episode or audiobook chapter. Over a year, this adds 90+ hours of learning without sacrificing time.
Editing is where the magic happens. It's where good content becomes great.
Content Editing and Social Media Engagement
Chris uses professional audio editing software to polish episodes, focusing on clarity and flow. He also manages social media engagement using management tools to post content and interact with followers. This consistent engagement helps build community and gather feedback.
Content Editing & Engagement Protocol
- Audio editing: Remove filler words, optimize pacing, enhance audio quality
- Transcription: Create searchable transcripts for accessibility and SEO
- Social media scheduling: Use social media management tools for consistent posting across platforms
- Community engagement: Respond to comments and messages to build loyal audience
- Extract highlight clips (30-90 seconds) for TikTok, Instagram Reels, and YouTube Shorts
"Editing is where the magic happens. It's where good content becomes great." - Chris Williamson
Everyday adaptation: If you create any content, dedicate 20% of your time to editing and distribution. Most creators spend 80% creating and 20% editing—reverse this ratio for exponential reach improvement.
03
Afternoon Routine: Training and Recovery
Physical training is a non-negotiable part of my day. It's as much for my mind as it is for my body.
Physical Training: Full-Body Split Workout
Chris follows a 'Train Like an Athlete' mindset with a full-body split workout inspired by Chris Bumstead. His sessions include compound lifts like deadlifts, squats, and pull-ups, plus 20 minutes of light cardio early in the routine. He incorporates movement throughout the day via walking meetings and short workouts.
Full-Body Training Protocol
- Compound lifts first: Deadlifts, squats, bench press when energy is highest
- Reverse order of weakness: Train weakest body parts first to maximize performance
- Momentous Creatine: Pure Creapure creatine (5g daily) for strength and muscle gains
- Momentous Protein: High-quality protein post-workout for recovery
- 20 minutes light cardio to support cardiovascular health without compromising strength gains
"Physical training is a non-negotiable part of my day. It's as much for my mind as it is for my body." - Chris Williamson
Everyday adaptation: You don't need a gym—bodyweight compound movements (push-ups, pull-ups, squats) provide 80% of the benefits. Consistency beats perfection; 30 minutes of focused training beats sporadic 2-hour sessions.
Recovery is where the real gains happen, both physically and mentally.
Recovery and Reflection
Post-workout, Chris spends 10-15 minutes stretching using a foam roller and massage gun to relieve muscle tension. He then practices a brief meditation session with guided apps to reset mentally. He reviews his calendar and to-do list with a productivity planner to prepare for evening and next day tasks.
Recovery Protocol
- Foam rolling: 10-15 minutes targeting major muscle groups for mobility and recovery
- Massage gun: High-quality massage gun for 2-3 minutes per muscle group
- Meditation: 5-10 minute guided session using Calm or Headspace app
- Momentous Sleep Stack: Sleep support supplement taken in evening for recovery optimization
- Calendar review and next-day planning to create mental closure
"Recovery is where the real gains happen, both physically and mentally." - Chris Williamson
Everyday adaptation: Even 5 minutes of stretching post-workout dramatically improves recovery. Add meditation as a separate 5-minute practice—this combination costs 10 minutes but accelerates both physical and mental recovery.
04
Evening Routine: Wind-Down and Preparation
Sharing a meal is about more than just nutrition; it's about connection and perspective.
Dinner and Social Connection
Chris follows the 3-2-1 Rule, stopping eating 3 hours before sleep (approximately 7:00 PM). Dinner is balanced, often Mediterranean diet-inspired, supporting cognitive function and overall health. He uses this time for social connection with family or friends, in person or via video call.
Dinner Protocol
- 3-2-1 Rule: Stop eating 3 hours before bed, stop caffeine 2 hours before bed, stop screens 1 hour before bed
- Balanced macros: Protein, healthy fats, complex carbs, and vegetables for sustained energy
- Mediterranean diet focus: Olive oil, fish, vegetables, whole grains for cognitive support
- Social connection: Family dinner or video call with friends to build relationships
- Use meal planning apps to maintain variety and nutritional balance
"Sharing a meal is about more than just nutrition; it's about connection and perspective." - Chris Williamson
Everyday adaptation: Even if you eat alone, practice mindful eating—put away your phone and focus on the meal. This simple shift improves digestion and satisfaction while reducing evening snacking.
Reading is the foundation of my podcast. It's where I find the ideas that spark great conversations.
Reading and Learning
Chris reads for 1-2 hours nightly, alternating between podcast-related topics and personal interests. He uses a high-quality e-reader with paper-like display to reduce eye strain and employs a digital note-taking system to capture insights. Occasionally, he listens to audiobooks with comfortable sleep headphones.
Reading Protocol
- E-reader with paper-like display: Kindle Paperwhite or similar to reduce blue light and eye strain
- 1-2 hours nightly of reading across psychology, business, philosophy, and personal interests
- Digital note-taking: Roam Research or Obsidian to capture insights and create idea connections
- Audiobook alternative: Comfortable sleep headphones for audiobooks if reading feels too stimulating
- Reading directly informs podcast content and guest selection
"Reading is the foundation of my podcast. It's where I find the ideas that spark great conversations." - Chris Williamson
Everyday adaptation: Start with 20-30 minutes of reading nightly. This single habit compounds dramatically—reading 30 minutes daily equals 18+ books per year, fundamentally expanding your knowledge and perspective.
Evening reflection is like cleaning up your mental desktop. It leaves you fresh and clear for the next day.
Evening Journal and Next Day Prep
Chris uses a digital journaling app to reflect on achievements and areas for improvement, inspired by stoic prompts from The Daily Stoic Journal. He reviews his schedule and outlines priorities for the next day using a productivity planner. This evening reflection practice—often called 'cleaning up your mental desktop'—reduces anxiety and improves sleep quality.
Evening Reflection Protocol
- Stoic reflection: What went well? What could improve? What did I learn?
- Gratitude practice: 3 specific wins or moments of gratitude from the day
- Next-day planning: Top 3 priorities and time blocks for tomorrow
- Worry dump: Write down any anxieties or concerns to externalize them
- Use digital journaling app for searchability and reflection over time
"Evening reflection is like cleaning up your mental desktop. It leaves you fresh and clear for the next day." - Chris Williamson
Everyday adaptation: Even 5 minutes of evening reflection creates significant anxiety reduction. Write three things that went well and one thing to improve tomorrow—this simple practice rewires your brain toward positivity.
Quality sleep is the foundation of peak performance. It's non-negotiable in my routine.
Sleep Optimization Protocol
Chris aims for 8 hours of sleep with an estimated bedtime of 10:00 PM. His sleep optimization protocol is multi-layered and evidence-based, addressing environmental, behavioral, and supplemental factors that influence sleep quality and duration.
Sleep Optimization Protocol
- Fluid cutoff: Stop drinking 2 hours before sleep to minimize nighttime disruptions
- Blue light blocking: Blue light blocking glasses 1 hour before bed; turn off screens
- Temperature control: Bedroom at 65°F (18°C) for optimal sleep physiology
- Momentous Sleep Stack: Sleep support supplement containing magnesium, glycine, and other recovery compounds
- Sleep tracking: Sleep tracking device (Oura Ring, Whoop) to monitor patterns and optimize
- White noise machine: High-quality white noise machine to mask disruptive sounds
- Meditation: 5-10 minute guided breathing or body scan from meditation app
- Phone outside bedroom: Minimize distractions and electromagnetic exposure
"Quality sleep is the foundation of peak performance. It's non-negotiable in my routine." - Chris Williamson
Everyday adaptation: Start with three changes: consistent bedtime, bedroom temperature at 65°F, and phone outside bedroom. These three alone improve sleep quality by 40-50% without supplements or expensive equipment.
Frequently Asked Questions
Common questions about Chris Williamson's daily routine
Chris emphasizes that his structured routine is actually what enables him to manage his busy schedule effectively. He views his routine not as a rigid set of rules, but as a framework that provides stability and efficiency. Chris notes, 'My routine is my secret weapon. It automates many decisions, freeing up mental energy for creative work and unexpected challenges.' He also stresses the importance of flexibility, allowing for adjustments when necessary, such as when traveling or handling urgent podcast-related matters. Chris regularly reviews and optimizes his routine, making incremental changes based on his evolving needs and insights from podcast guests.
Chris recommends starting small and building gradually. 'Don't try to overhaul your entire life overnight,' he advises. 'Pick one or two key habits that align with your goals and focus on consistency.' He suggests using the 'habit stacking' technique, where you attach a new habit to an existing one. For example, doing a quick stretch routine right after brushing your teeth in the morning. Chris also emphasizes the importance of tracking progress and celebrating small wins. He recommends using a habit tracking app or journal to maintain accountability. Lastly, he stresses the value of experimentation: 'What works for me might not work for you. Be willing to try different approaches and pay attention to what truly enhances your productivity and well-being.'
Chris acknowledges that maintaining balance is an ongoing process. He intentionally schedules time for personal relationships and relaxation, treating them as non-negotiable appointments. 'I've learned that downtime isn't a luxury, it's a necessity for sustained high performance,' he explains. Chris uses his evening dinner time as an opportunity to connect with family and friends. He also sets aside time on weekends for deeper social connections and activities unrelated to work. For relaxation, Chris incorporates practices like reading, meditation, and physical exercise into his daily routine, which he finds both rejuvenating and productive. He emphasizes the importance of being fully present during these times, often using the 'Do Not Disturb' feature on his devices to minimize distractions.
Technology plays a significant but controlled role in Chris's routine. He leverages various apps and devices to enhance his productivity, learning, and health tracking. However, he's mindful of the potential for distraction. 'I use technology as a tool, not a crutch,' Chris explains. He employs productivity apps for task management and scheduling, fitness apps for tracking workouts, and meditation apps for guided sessions. His e-reader and audiobook apps are crucial for his daily reading habit. However, Chris also implements tech-free periods, especially in the early morning and before bed. He uses website blockers during deep work sessions to maintain focus. 'The key is to make technology serve your goals, not distract from them,' he advises. Chris regularly audits his tech use, uninstalling apps that don't add significant value to his routine.
Chris's morning routine is built on four foundational pillars that work synergistically. 'Move' encompasses his 20-minute walk and cold exposure, activating his nervous system and regulating circadian rhythm. 'Reflect' includes his journaling practice and meditation, creating mental clarity and emotional regulation. 'Learn' involves reading and consuming educational content, fueling his intellectual growth. 'Prepare' encompasses goal setting and planning, ensuring his daily actions align with long-term objectives. This framework ensures that his morning addresses physical, mental, emotional, and strategic dimensions of well-being, creating a comprehensive foundation for the day.
Chris uses targeted supplementation based on specific health and performance goals. LMNT Zero-Sugar Electrolytes support hydration and circadian rhythm optimization in the morning. AG1 comprehensive greens provide foundational micronutrient support during his intermittent fasting window. Momentous Creatine (Pure Creapure) supports strength gains and muscle development. Momentous Protein aids post-workout recovery and muscle protein synthesis. Momentous Sleep Stack supports recovery and sleep quality. Neutonic Focus & Productivity Line provides cognitive enhancement during deep work sessions. Chris emphasizes that supplementation is secondary to foundational habits like sleep, nutrition, and exercise—supplements optimize an already-solid foundation.
Tools & Products Mentioned
Naturally referenced gear from the routine. Some links may be affiliate links.
LMNT Zero-Sugar Electrolytes
Shop →Momentous Creatine (Pure Creapure)
Shop →Momentous Protein
Shop →Momentous Sleep Stack
Shop →AG1 Comprehensive Greens
Shop →Neutonic Focus & Productivity Line
Shop →Pomodoro Timer App
Shop →Noise-Cancelling Headphones
Shop →Professional Podcast Microphone
Shop →High-Quality Wireless Earbuds
Shop →E-Reader with Paper-Like Display
Shop →Blue Light Blocking Glasses
Shop →Sleep Tracking Device
Shop →White Noise Machine
Shop →Massage Gun
Shop →Meditation App (Calm or Headspace)
Shop →Digital Note-Taking App
Shop →Meal Planning App
Shop →Social Media Management Tool
Shop →Comfortable Sleep Headphones
Shop →Research Sources
Verified articles, interviews, and references used to build this routine.
- Chris's Morning Routine https://www.facebook.com/chriswilliamsonlife/videos/chriss-morning-routine/598523599521421/
- A Typical Day For Chris Bumstead https://www.facebook.com/chriswilliamsonlife/videos/a-typical-day-for-chris-bumstead/1274869023563386/
- Chris Williamson's Daily Routine - The Trusty Dingo https://thetrustydingo.com/2024/06/03/chris-williamsons-daily-routine/
- The Chris Williamson Morning Routine & Workout - Eternobody https://eternobody.com/blogs/celebrity-workouts/chris-williamson-workout
- Chris Williamson's Morning Routine: Optimize Your Day For Success - TikTok https://www.tiktok.com/@chriswillx/video/7230875220524027163
- Chris Williamson - Routine Hacker https://www.routinehacker.co/blog/chris-williamson/
- Chris Williamson's Morning Routine - Facebook (1.7M views) https://www.facebook.com/chriswilliamsonlife/posts/chris-williamsons-morning-routine/837751111667394/
- Neutonic: Science-Based Focus & Productivity Line https://blog.priceplow.com/new-brands/neutonic
- Modern Wisdom x AG1 Supplements https://amzn.to/4ouZ1Gb/landers/custom_Offer%20Anchor/taste-image-accordion-ag1-flavor/
- Modern Wisdom – Momentous https://www.livemomentous.com/pages/modern-wisdom
- Like Just Know My Full Body Workout With Chris Williamson - Scribd https://www.scribd.com/document/894140447/Like-Just-Know-My-Full-Body-Workout-With-Chris-Williamson
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