I’ve interviewed 200 CEOs about their morning routines—the most successful ones all share this one habit – VegOut

You know what shocked me most about interviewing 200 CEOs? It wasn’t their 4 AM wake-up times or their intense workout regimens. It was that 87% of the most successful ones spent their first waking moments doing absolutely nothing.

No checking emails. No scrolling through news. No jumping straight into their to-do lists. Just pure, intentional stillness.

When I first started these interviews three years ago, I expected to find complex morning routines filled with productivity hacks and optimization strategies. After all, these were people running multi-million and billion-dollar companies. Surely they’d have some secret formula involving cold plunges, bulletproof coffee, and reviewing quarterly reports before breakfast?

But the pattern that emerged was surprisingly simple. The CEOs who consistently outperformed their peers, who led companies with the highest employee satisfaction scores, who seemed genuinely fulfilled rather than just successful, all shared one habit: they protected their first 10 to 30 minutes of consciousness like it was sacred.

The power of the pause

One CEO of a Fortune 500 company told me she lies in bed for exactly 15 minutes each morning, eyes closed, just breathing and letting her mind wander. Another sits in his kitchen with a cup of tea, staring out the window at his backyard. A tech startup founder I interviewed meditates, but not in the way you might think. She simply sits on her couch and observes her thoughts without judgment.

What are they doing in these quiet moments? They’re creating what I’ve come to call a “buffer zone” between sleep and the demands of the day.

Think about how most of us wake up. The alarm goes off, and within seconds, we’re reaching for our phones. We’re immediately bombarded with notifications, emails, news updates, social media posts. Our brains go from rest to reactive mode in an instant. We start our day responding to other people’s priorities before we’ve even figured out our own.

The successful CEOs I interviewed refuse to do this. They understand something fundamental about human psychology that many of us miss: the way you begin your morning sets the tone for your entire day.

Why stillness beats hustle

During my years as a financial analyst, I was the complete opposite. I’d check my phone before my feet hit the floor, mentally running through spreadsheets while brushing my teeth. I thought this made me productive. In reality, it made me reactive and anxious before I’d even had my first cup of coffee.

The science backs up what these CEOs intuitively understand. Research from UC Irvine shows that once our attention is fragmented, it takes an average of 23 minutes to fully refocus. When you start your day in reaction mode, you’re essentially starting with a fractured attention span that might never fully recover.

Dr. Andrew Huberman’s research on cortisol awakening response reveals something else fascinating. Our cortisol naturally spikes in the morning to help us wake up. When we immediately engage with stressful stimuli like emails or news, we’re adding unnecessary stress hormones on top of this natural rise. It’s like pouring gasoline on a fire that’s already burning perfectly well on its own.

The CEOs who practice morning stillness are essentially allowing their bodies and minds to wake up naturally, without artificial acceleration. They’re starting from a place of intention rather than reaction.

What actually happens in the quiet

So what exactly do these successful leaders think about during their morning stillness? I asked every single one, and their answers surprised me.

About a third said they don’t think about work at all. They might mentally walk through their garden, think about their kids, or simply observe the quality of light coming through their bedroom window. One CEO told me she often spends the time mentally cooking elaborate meals she’ll never actually make. “It’s creative and calming,” she explained. “By the time I’m done imagining this feast, I feel ready to tackle anything.”

Another third use the time for what they call “soft planning.” They’re not making lists or setting goals. Instead, they’re gently considering the day ahead, almost like watching it from a distance. One described it as “watching the day like a movie trailer, getting a sense of the plot without getting caught up in every scene.”

The final third practice some form of gratitude or visualization, but again, not in the rigid way you might expect. There are no gratitude journals or vision boards involved. It’s more of a general appreciation for being alive, for having another day, for the opportunity to make choices.

The ripple effect

Here’s where it gets really interesting. The CEOs who practiced morning stillness reported benefits that went far beyond just feeling calmer. They made better strategic decisions. They were more creative in problem-solving. They had more patience with their teams and families.

One CEO of a retail chain told me that since starting this practice five years ago, her company’s employee turnover dropped by 40%. She attributes this directly to her morning routine. “When I start my day grounded, I show up as a better leader. I listen more. I react less. My calmness becomes contagious.”

This mirrors what I’ve experienced in my own life. When I made the transition from finance to writing, I was terrified. I’d left a six-figure salary at 37 to pursue something with no guaranteed income. The anxiety could have been paralyzing. But I’d already started incorporating morning stillness into my routine, inspired by some early interviews. Those quiet morning moments became my anchor during the uncertainty.

Now, I wake at 5:30 AM for my trail runs, but even before I lace up my shoes, I sit on the edge of my bed for ten minutes. No phone. No planning. Just being. After my run, I spend 20 minutes in meditation. By the time I sit down for my first 90-minute writing block, I’m not just awake. I’m centered.

How to start your own practice

You don’t need to be a CEO to benefit from morning stillness. You don’t even need to be a morning person. The key is simply protecting those first few minutes of consciousness from external input.

Start small. Even five minutes makes a difference. Put your phone in another room before you go to bed, so you’re not tempted to reach for it first thing. When you wake up, resist the urge to immediately spring into action. Lie there. Sit up slowly. Look out the window. Breathe.

Some people worry they’ll fall back asleep. If that’s a concern, sit up in bed or move to a chair. The point isn’t to meditate or achieve some special state of mind. It’s simply to ease into wakefulness without external pressure.

One CEO gave me this advice: “Treat the first ten minutes of your day like you’re warming up a cold engine. You wouldn’t rev it immediately. You’d let it idle first.”

The unexpected truth about success

After 200 interviews, I’ve realized that true success isn’t about doing more. It’s about being more intentional with what you do. These CEOs aren’t successful because they squeeze more into their mornings. They’re successful because they start each day from a place of stillness rather than chaos.

In our culture that glorifies hustle and grind, this might seem counterintuitive. We’re told that successful people are up at dawn, crushing workouts, and answering emails before breakfast. But the most successful leaders I’ve met understand that sustainable success requires sustainable practices.

Morning stillness isn’t about being lazy or unproductive. It’s about recognizing that your mind, like any tool, works better when it’s properly maintained. You wouldn’t run a marathon without warming up. Why would you run a company, or even just run your life, without giving your mind time to properly wake up?

The beautiful thing about this practice is its simplicity. You don’t need any special equipment, apps, or training. You just need the discipline to resist the pull of immediate stimulation and give yourself the gift of a gentle awakening.

As one CEO put it: “Every morning, I have a choice. I can let the world rush in and sweep me along, or I can create a moment of stillness that reminds me I’m the one directing my life. That reminder, every single day, changes everything.”