Like a Groundhog: Every Day the Morning Routine Returns

“This year, I’ll finally start …” We all know that sentence. In January, motivation might get us into the gym, but by December, only one thing keeps people showing up: routine. We overestimate the power of willpower and underestimate how much structure simplifies life. Our //radar columnist Markus Sekulla knows from experience: it’s not willpower that gets you to the finish line, it’s habits.

Karsten and I played handball together back in school. To put it kindly, Karsten wasn’t the star of our team. He rarely scored—actually, never. Until one day, when he finally netted his first goal. And as if that wasn’t enough, he scored a second in the very same game. Afterwards I asked him: “So, how did it feel to score your first goal?” His answer came without hesitation: “Pretty cool, man.” Me: “And how did the second one feel?” Him: “Pure routine.” That calmness was my first real encounter with a concept that still structures my life today: routine, not as boring repetition, but as the royal road to success.

January motivation meets December reality

In January, gyms are packed with vibrating energy and New Year’s resolutions in human form. By December, cardio areas are deserted, dumbbell racks abandoned. What separates the few who remain from the many who vanish? One word: routine.

Since James Clear’s Atomic Habits, the manifesto of the routine faithful, we know: habits often happen unconsciously. Routines, on the other hand, are consciously designed sequences that help us save energy, simplify decisions, and stay focused. Unless you’re a motivation monster, routines are the best way to bring intentions onto the road long-term.

"I just don’t really have the time. Unfortunately."

That apologetic half-sentence shows up in conversations about books, sports, or healthy eating as reliably as Barbara Schöneberger on German TV. The problem (not Barbara) is complex, and of course differs from person to person. But the solution many bestselling authors - and I - propose is simple: establish routines and stop relying on motivation alone. Because life and Netflix get in the way.

The uncomfortable truth: we don’t actually have that much motivation. We even overestimate it.

To get results, you can go to extremes - but you don’t have to. Longevity guru Bryan Johnson, for example, eats the same meals at the same time every day and has designed his entire life to avoid the motivation trap. Or Steven Bartlett, host of the Diary of a CEO podcast: “I go to the gym every single day. That way I remove the choice and free up my headspace.”

Radical? Maybe. But what’s the alternative? Constantly negotiating with yourself about whether today is really the right day for salad. Few are strong enough for that game.

Practical hacks

Once you accept that discipline alone won’t cut it, you can build in safeguards:

Want to watch less TV? Turn the device to face the wall, hide the remote in the basement, or put the whole thing in the attic. Effectiveness: increasing.

Want better mornings? Structure the first and last hour of your day: energizing routines in the morning (movement, meditation, planning) and calming ones at night (reading, reflection, no screens).

Here are three more simple tips for building routines:

Start ridiculously small. The hardest part of any routine is starting. So make the entry barrier absurdly low. One push-up. One line in a journal. One minute run. So low it feels silly not to do it. Every habit needs activation energy—but once you’ve started, you usually keep going.

The five-minute rule. Make a deal with yourself: set a timer for five minutes, start the task, and when it rings you’re allowed to stop—guilt-free. Almost always, you’ll continue.

The only option. Give yourself two choices: do the task, or literally do nothing. No phone, no book, no distractions. Work—or boredom. Most people choose the task.

Once routines are in place, you can move on to routine stacking: using existing habits as anchors for new ones. A classic: squats while brushing your teeth.

My personal favorite: every time I come home and wash my hands, I sit down for three minutes of meditation. If that’s not possible because people are waiting, I lean against the door and take three deep breaths.

Another trick: daily repetition is hard, even for tiny things like eating one apple a day. Visual reminders help. I once lined up seven apples on a shelf—suddenly, the habit stuck. Calendar reminders work too.

Everyone loves the result

When talking about routines, people often ask: doesn’t that kill spontaneity or take the fun out of life? My answer: of course not. For me, the results are consistently positive.

Routines are not a prison. They’re a tool for reaching your goals. Once the basics are automated—movement, nutrition, sleep, focus work—you free up mental capacity for creativity and spontaneity.

Being in the gym in December says more about a person than any motivational Instagram post in January. It proves they’ve understood the essential truth:

Motivation starts. Routine finishes.

Please share your own routine stacks with me here or on LinkedIn!