What is Arthur Brooks' morning routine?

Brooks has described a morning protocol built around an early wake-up, a workout, and a high-protein breakfast, written up in his Atlantic column and discussed on CNBC. This Bearmore Burst is inspired by the habits his happiness research points to (movement, contemplative reading, meditation and gratitude) rather than his literal schedule.

How long is the routine?

About 75 minutes: a 30-minute walk, 15 minutes of reading, 15 minutes of meditation, and 5 minutes of gratitude practice.

What does Arthur Brooks say about gratitude?

Brooks has called gratitude one of the highest-return happiness practices in the research literature: no cost, easy to do daily, and durable. He recommends writing a few specific gratitudes rather than abstract ones.

Do I need to read philosophy to do this?

No. The reading slot is modelled on Brooks's own contemplative reading of philosophy and scripture, but any serious non-fiction works. His principle is that reading something that asks more of you is what matters.

Arthur Brooks’ Happiness Morning

Quality: Exceptional· 100%Effort: Manageable· 01h 17m

Inspired by Arthur C. Brooks

Sometimes the small wins are what really matters.

Start your day with Arthur Brooks’ four pillars of happiness before you open your inbox or look at your to-do list. This morning routine brings together a walk, some reading, a contemplative meditation, and a moment to sit with gratitude.

The runsheet

1
Morning walk
Being in nature
Thirty minutes outdoors on foot to start the day. Brooks puts daily movement among the happiness pillars, but this walk earns its place by getting you outside and unhurried, not by asking you to smash your heart rate. Make it a walk you could think on, not a session you have to recover from.
30 min activitySetup 3 min · Reset 3 min · 36 min all-in
Bearmore’s thoughts on doing being in nature before reading (mindful)
This works well because the settled, attentive state from outside can carry into reading and make engagement feel easier.
2
Read without distractions
Reading (mindful)
Fifteen minutes of contemplative reading. Brooks reads philosophy, scripture, and serious non-fiction daily; pick something that asks more of you. Aquinas or Aurelius if you want to go full Brooks.
15 min activitySetup 1 min · Reset 1 min · 17 min all-in
Bearmore’s thoughts on doing reading (mindful) before open awareness
These go especially well together because reading's single-point focus widens naturally into open awareness.
3
Quiet meditation
Open awareness
Fifteen minutes of meditation, no special method is required. Brooks frames the morning meditation as the practice that lets the reading and the writing settle in rather than be forgotten. Sit comfortably, eyes closed, no particular agenda.
15 min activitySetup 1 min · Reset 1 min · 17 min all-in
Bearmore’s thoughts on doing open awareness before gratitude
This is one of the stronger pairings because with attention open and spacious, gratitude can come effortlessly to mind.
4
Five minutes of gratitude
Gratitude
Five minutes writing three specific things you're grateful for. Brooks calls gratitude the highest-ROI happiness practice in the research literature: no-cost, easy to do daily, and durable. Specific gratitudes beat abstract ones.
5 min activitySetup 1 min · Reset 1 min · 7 min all-in
Time well spent.
1h 17m spent doing something good for yourself.

The breakdown

Burst evaluation

QualityExceptional· 100%

Sequencing100%

Logistics100%

DifficultyManageable· 0

Total activity77m / 149mManageable

Physical activity0m / 29mGentle

Mental focus65m / 119mManageable

Introspection5m / 29mGentle

Creativity0m / 59mGentle

+ 4 more conditionsHow we assess →

Wellbeing focus

The relative wellbeing focus of this Burst.

HighEmotional

HighPhysical

MedSelf

HighSocial

HighIntellectual

About this Burst

Arthur C. Brooks PhD is an American social scientist, Harvard professor (Kennedy School + HBS), Atlantic columnist, and bestselling author. Author of 13+ books including Strength to Strength (2022) and Build the Life You Want (2023, with Oprah Winfrey). Hosts the How to Build a Happy Life podcast. Macro tier (~886K Instagram followers). Former president of the American Enterprise Institute.

Authors & thinkers Book lovers Clear my head From the researchers Morning Off the podcasts Out in nature Under 2 hours A new morning routine

Common questions

Arthur Brooks’ Happiness Morning1h 17m · free in the app1h 17m · free in the app