How to Channel Your

AND CREATE A
DAILY ROUTINE THAT
WORKS FOR YOU

CHRIS WINFIELD
CHRIS WINFIELD
Why Work On Your Daily Routine? 4

Whats Your Ideal Daily Routine? 10

Dream Big, Start Small 12

Ideal Daily Routine 14

Good Habit Builder 16

Pitfalls and Dangers 17

Habit Building Resources 19

Further Reading 20

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2015 Chris Winfield. All Rights Reserved.

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CHRIS WINFIELD
In essence, your Daily Routine is the amalgamation
of all of your habits - good and bad. Crafting a
positive habits and rituals will help you develop
the discipline needed to reach your goals and
will serve as the foundation for becoming the best
version of yourself that you can be.

Your habits are the building blocks of your daily life

and in them lies the potential to change the world
you live in.

By changing your habits, you can change your life

Your beliefs become your thoughts,

Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.
- Mahatma Gandhi

CHRIS WINFIELD
Not convinced? Lets take a look at the daily routines
of some inspirational people throughout history.

Were going to look at the daily rituals of Benjamin

Franklin, Simone de Beauvoir, Winston Churchill
and Charles Darwin.

Between them, they have ran countries, won Nobel

prizes (and wars), changed the face of modern
science and published over a hundred books.

Heres what their Daily Routines all had in common:

They all allotted time for both work and play.

Having this balance is equally important in leading a
productive life.

Their routines were optimized around how they

work best as individuals. Their Daily Routines
arent made to match up with what others may
try to convince them they should do.

CHRIS WINFIELD
 Benjamin Franklin
What good shall I do this day?

5am - 8am: Rise, wash, and address

Powerful Goodness; contrive days
business and take the resolution of
the day; prosecute the present study;
and breakfast.

8am - 12pm: Work.

12pm - 2pm: Read or overlook his accounts,

and dine.

2pm - 5:50pm: Work.

6pm - 10pm: Put things in their places, supper,

music, or diversion, or conversation; examination
of the day.

10pm - 5am: Sleep.

CHRIS WINFIELD
 Winston Churchill:
Start the day by working from bed

7:30pm - 11am: Awake but remain in

bed for breakfast, read mail and read
all the national newspapers. Work (by
dictating to secretaries).

11am - 1pm: Arise from bed, bathe, take a walk

around the garden before a weak whisky & soda in
the study.

1pm 3:30pm: Lunch with family and friends (three

courses with champagne, port, brandy and cigars).

3:30pm - 5pm: Return to the study for work, or

supervise work on the estate, or play cards or
backgammon with Clementine (his wife).

5pm 6:30pm: Ninety minute nap after a weak

whiskey soda.

6:30pm - 8pm: Arise and bathe again for dinner.

8pm Onwards: Dinner, cigars and drinks went on

past midnight. Churchill often returned to his study
for another hour of work before bed.

CHRIS WINFIELD
 Charles Darwin
A man who dares to waste one hour
of time has not discovered the value
of life

7am 7:45am: Wake up and take a

short walk.

7:45am - 8am: Eat breakfast alone.

8am 9:30am: Work in study.

9:30am - 10am: Read official letters in his drawing

room, before reading family letters aloud.

10:30am - 12pm: Work in study.

12pm 1:.45pm: Walk via the greenhouse, and then

around the sandwalk, either alone or with his dog.

12:45pm - 3pm: Lunch with his family (main meal

of the day) before reading The Times and answering
letters.

3pm - 4pm: Rest in bedroom on the sofa, smoke a

cigarette, listen to a novel or other light literature
read by Emma (his wife).

4pm 4:30pm: Walk, sometimes farther afield and

sometimes with company.

4:30pm 5:30pm: Work in study, closing up the

days tasks.

CHRIS WINFIELD
6pm 7:30pm: Rest in bedroom again with Emma
reading aloud.

7:30pm - 10pm: Enjoy a light tea (while his family

had dinner), followed by either backgammon with
Emma or piano and reading aloud before bed.

Simone de Beauvoir
Change your life today. Dont gamble on
the future, act now, without delay.
9:30am - 10am: Rise and start the day
with tea.

10am 1:30pm: Work,

1:30pm - 5pm: Eat and spend time with friends.

5pm - 9pm: Back to work.

9pm & onwards: Evenings with friends, dining,

reading, etc. before bed

CHRIS WINFIELD
Do you wish that you were someone who exercises
each day?

Would you like to be the kind of person who reads

for an hour before bed?

Do you want to carve out time each day to spend

quality time with your kids?

Can you be the kind of person who spends an hour

working on your novel every morning?

Well Stop Dreaming!

You can be all of these things - a writer, a rock-

climber, a careerist, a yogi, a philanthropist, and an
awesome parent.

You can create rituals and habits that will enable

you to do all of these things, without letting your
work suffer.

CHRIS WINFIELD
You wont begin living your dream Daily Routine
over night. But you can start building it right now.

You can create rituals and habits that will

enable you to do all of these things, without
letting your work suffer.

Your Daily Routine is simply the amalgamation of all

your habits.

And creating new habits is all about baby steps

CHRIS WINFIELD
Dream Big, Start Small

Pick one or two aspects of your dream Daily Routine

and start small.

Break your new habit down into the smallest, most

convenient chunks that you can.

Lets say you want to exercise every day. Start by

doing just 10 sit-ups a day, or walking around the
block until you hit 10 minutes.

Now anchor this new action to something thats

already part of your routine - like brushing your
teeth, or having breakfast (when was the last time
you forgot to do either of these?).

Anchoring actions is simple - every time you

do something you already do habitually, you
incorporate the new habit. So if youre trying to
anchor taking a walk to brushing your teeth - you
should always walk right after youre done brushing
your teeth. After a few days, brushing your teeth
will become the trigger for your daily walk.

CHRIS WINFIELD
It can also help to set little reminders, put a sticker
on your toothbrush or a post-it by your sink and
write Now Walk on it. Taking these simple steps will
help to keep you living and acting consciously and
get you closer to creating the new habits you want
in your life.

Use the worksheets in the next few pages to track

your progress

CHRIS WINFIELD
Pick three elements that you dream of having in
your Daily Routine and write them below. Then put
down the smallest action you can carry out, and an
existing habit you can anchor it to.

Element: ..........................................................

Action: ..........................................................

Anchor: ..........................................................

Element: ..........................................................

Action: ..........................................................

Anchor: ..........................................................

Element: ..........................................................

Action: ..........................................................

Anchor: ..........................................................

CHRIS WINFIELD
Ideal Daily Routine

Here are a few examples:

Goal Habit: Exercise 5 times per week

Action: 10 minutes walking
Anchor: Brushing teeth

Goal Habit: Read for 30 minutes each day

Action: Read one page
Anchor: Putting on pajamas

Goal Habit: Meditate for 20 minutes each day

Action: Meditate for 2 minutes
Anchor: Showering

CHRIS WINFIELD
 The Good Habit Cheat Sheet

Use this as a starting point (pick one from each column)

Mind Body Spirit

Read two pages of a book Exercise for 15 minutes Write a gratitude list
Write down 5 ideas Drink a glass of water Spend quality time
when you wake up with your children

Upon waking, read Wake up early Start the day with

positive, inspira- positive affirmations
tional material
Meditate Floss Talk to someone
you trust, daily

Visualize success Spend time in the sun Review your day

Listen to some calm, Breathe deeply for Write Morning Pages
distracting music a few minutes

Participate in a group of Take a nap Laugh out loud (even

like-minded individuals if you have to fake it)

Consciously take a mo- Spend time thinking Spend time on a

ment to confront and let about your posture hobby (for pleasure)
go of worries and regrets and correcting it

Write down your Before each meal, Intentionally visualize

goals for that day drink a glass of water something calming,
upbeat and soothing
before you sleep

Review your Go to sleep before 11pm Thank someone for

achievements their role in your life

CHRIS WINFIELD
Dont beat yourself up if you slip up.

One of the easiest ways to ruin a good habit is to

put too much pressure on yourself. People who are
used to reaching their aspirations, working hard
and pushing themselves are often the worst culprits
when it comes to this.

Its imperative that when you make a mistake, or

break your good habit streak, that you dont start
on a downward spiral. The voices in our heads are
incredibly good at convincing us to give up.

If your goal is to exercise every day, but you skip a

day on your calendar - endlessly beating yourself up
over it is destructive.

One way to fight this is through practicing what I like

to call time limited frustration. Its a technique you
can use to allow yourself to confront and experience
disappointment, without allowing it take over your
hard work and push you back to square one.

If you slip up on any of your habits, its natural to

feel frustrated and angry with yourself. To stop it
from taking over, allow yourself fifteen minutes
(and fifteen minutes only!) to experience that
frustration. Set a timer if you have to but after those

CHRIS WINFIELD
fifteen minutes are up, you have to move on and
continue as you were.

Fifteen minutes spent stewing, with focus, is

usually more than enough for you to confront your
negative emotions, work them out and realize that
everyone makes mistakes.

The purpose of this is to give you a set amount of

time in which to react in whatever way feels natural,
before resetting your goals. You can spend these
fifteen minutes writing out how you feel, being hard
on yourself and doing whatever you need to do to
confront your reaction.

Allowing yourself this time will mean that your

feelings arent weighing you down for the rest of
the day. It gives you the chance to experience your
emotions, and then act rationally. Its a great way
to be mindful of your inner thoughts, and meeting
them head-on will give you a power over them you
wont expect.

When the fifteen minutes are up, move on, and get
back to creating your Daily Routine.

CHRIS WINFIELD
One of the key tools for successful habit building
is keeping track of your accomplishments, and
monitoring how you spend your time.

The simplest way to do this is with pen and paper.

Start your day with a list of goals and check them
off before bed (rinse, repeat). Then review your
records weekly, monthly, and indefinitely.

If you want to take it up a notch, there are

numerous apps out there to help you go deeper.
Im a big fan of the Way Of Life app. It helps you
both break bad habits and build good ones, with
little additional effort on your part.

By monitoring how you allocate your time and

prompting you to follow through on the goals you
set through alerts and reminders, its a simple way
to keep you on track.

It also helps by creating easy to digest graphical

displays of how youre doing - from bar charts with
trend lines so you can see changes over time, to
scoreboards and pie charts. The social aspect is
particularly useful, as external accountability can be
a great form of motivation.

CHRIS WINFIELD
Routines of Famous Creatives in History
Turns out great minds dont think alike. Discover
how some of the worlds most original artists,
writers and musicians structured their day, based
on their Daily Rituals

The Daily Routines Of Historys Most Famous

Creative People
This wonderful infographic aims to provide a sneak
peek into the everyday lives of 16 brilliant minds
including Ludwig van Beethoven, Charles Dickens,
Sigmund Freud, Victor Hugo, Charles Darwin,
Benjamin Franklin and more.

A Giant Daily Routines Resource How writers, artists,

and other interesting people organize their days.

How to Be the Luckiest Guy on

the Planet in 4 Easy Steps
Author James Altuchers excellent breakdown of the
4 things that go into his Daily Practice.

C L I C K H E R E TO V I S I T

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FOR MORE GREAT RESOURCES

CHRIS WINFIELD