The Routine Trap: Why Your Habits Might Be Holding You Back

Routines are often lauded as the bedrock of peak performance, but this conversation reveals a critical distinction: the trap of prioritizing the form of a routine over its function. The hidden consequence? Routines designed to enhance performance can inadvertently become rigid rituals that hinder adaptability and mental well-being. This episode is crucial for anyone seeking genuine excellence, offering a framework to build flexible, resilient practices that serve your goals, not the other way around. Understanding this distinction provides a significant advantage by fostering true adaptability over mere procedural adherence.

The Illusion of Control: When Habits Become the Master

We are inundated with advice on building the perfect routine. From 4 AM wake-up calls to elaborate ice baths, the emphasis often falls on the intricate steps, the aesthetic of discipline. But what if the very routines designed to unlock our potential are, in fact, subtly undermining it? In this conversation on "Excellence, Actually," hosts Brad Stulberg and Clay Skipper, joined by Steve Magnus, delve into the critical difference between routines that serve us and routines that we serve. The obvious answer to achieving peak performance--more structure, more discipline--is insufficient because it often overlooks a fundamental truth: the goal is not to be a world champion of routines, but a world champion of what you actually do. The deeper system dynamics at play reveal that an overemphasis on the form of a routine can lead to anxiety, inflexibility, and a diminished capacity to perform when circumstances inevitably deviate from the script.

The Performance Paradox: Function Over Form

The core insight from this discussion is deceptively simple yet profoundly impactful: a routine is about function, not form. A well-designed routine should act as a tool, a sophisticated mechanism to guide you into the necessary mental and physical state required for a specific task. For an athlete, a pre-race routine primes the body and mind for competition. For a writer, a morning ritual might cultivate focus for deep work. The routine's purpose is to facilitate the desired outcome, to teach you what readiness feels like.

However, a common pitfall emerges when the focus shifts from function to form. As Brad Stulberg explains, "What often happens is that we worry about preserving the form even when it goes against the function." Imagine a meditator who relies on a 10-minute session for calm. If that 10 minutes cannot be achieved, the anxiety over the missed form can become more detrimental than the lack of meditation itself. This is the trap: the routine, intended to enhance capacity, instead enhances a desire for control, becoming a source of stress rather than a facilitator of performance.

Steve Magnus draws a stark contrast between the "hustle bro culture" exemplified by viral routines--the elaborate, step-by-step rituals--and the approach of actual elite athletes. While the former often prioritizes the aesthetic of the routine, the latter focuses on its purpose. An athlete's warm-up, for instance, is designed to increase muscle temperature and prime the aerobic system--a clear function. The danger, as Magnus notes, arises when this functional routine morphs into a superstition or ritual, where deviating from the precise order triggers catastrophic anxiety. This transformation, amplified by social media's emphasis on visible discipline, can turn a helpful tool into a rigid constraint.

Routines as Training Wheels: Graduating to Mastery

The concept of routines as "training wheels" offers a powerful lens through which to understand their evolution. Initially, for novices, a precise, step-by-step routine provides the necessary structure to learn what it feels like to be in the desired state--physically and mentally prepared. This is akin to a high school freshman athlete being given a prescribed set of drills.

However, as individuals develop mastery, the training wheels should come off. The goal shifts from executing a specific sequence to understanding the underlying principles and having a repertoire of tools to achieve the desired state. Steve Magnus elaborates, "When that all goes out the window, the point isn't how can I recreate the form exactly? It's I know what it's supposed to feel like mentally and physically to be ready." This allows for adaptability; if the usual strides are unavailable, one can opt for jumping jacks or another activation to reach the same functional outcome. This transition from novice to master is characterized by optionality and the ability to leverage various tools to achieve a consistent state.

The Predictive Brain: Anchoring Your Actions

The effectiveness of routines is further illuminated by understanding how our brains work. As Clay Skipper explains, the brain is inherently predictive, constantly anticipating what comes next. This is where the science of "affordances" becomes relevant. Objects and behaviors around us signal to our brains what actions are possible or expected.

Skipper illustrates this with the example of making coffee and lighting a candle before writing. These actions become cues, priming the brain for the subsequent task of writing. Similarly, a pre-speech ritual of deep breaths and a mantra signals to the brain that public speaking is imminent. These routines serve two crucial purposes: they provide a sense of predictability, helping to usher in the desired state, and they create a link between the desired action and a preceding behavior.

The danger, again, lies in excessive complexity. A 37-step routine to simply start the day implies that these specific steps are the only way to achieve the desired state. The critical takeaway here is that the power of a routine lies not in the specific steps, but in their ability to consistently shepherd you into the desired state and their reproducibility, which leverages the predictive brain and the science of affordances. This principle applies equally to pre-performance routines and general daily rituals.

Bulletproofing Your Routine: Building Redundancy

Knowing the desired state allows for "bulletproofing" your routine--making it resilient to disruption. If coffee is used to achieve a state of alertness, and caffeine provides a mental boost, what happens when coffee is unavailable? As Skipper suggests, intentionally incorporating alternatives--like tea or a brief exercise--can build redundancy. This means developing multiple pathways to reach the same mental or physical state.

This approach trains adaptability and self-awareness. Instead of being dependent on a single, rigid route, you cultivate the ability to reach your target state through various means. When one "road" is closed--due to unavailability or circumstance--you can still arrive at your destination. This flexibility is paramount, as it ensures that your ability to perform is not contingent on the perfect execution of a specific, often fragile, sequence of actions.

Tailoring Routines to Specific Goals: The Marathon vs. The Sprint

A significant oversight in routine design is the tendency to lump all performance needs into a single, monolithic approach. This is particularly evident in athletics, where novices might apply the same elaborate warm-up to both an easy recovery run and a high-intensity interval session.

Steve Magnus highlights the difference between preparing for a 100-meter sprint and a marathon. For a sprint, an athlete needs to be highly activated, "coming to the race." This might involve intense physical and mental priming. However, for a marathon, such hyper-activation at the start is detrimental. As Brad Stulberg notes, "If you're running a marathon and you go out psyched, it's actually a terrible pacing nervous system strategy for your marathon. Like you want to let the race come to you."

This distinction is critical for daily life. The notion of waking up at 4 AM and firing on all cylinders for the entire day is often counterproductive. Such an approach, characterized by intense activation from the outset--perhaps involving cold plunges and high-stimulus activities--can lead to nervous system burnout by midday, necessitating artificial stimulants. The conversation points out the irony of optimization podcasts being sponsored by energy drinks, suggesting that a lifestyle requiring constant artificial stimulation is fundamentally unsustainable. The key is to align the intensity and nature of your routine with the demands of the task and the natural rhythms of your body. Not every day is a sprint; most are marathons.

Building a Foundational Morning Routine: Simplicity is Key

When constructing a functional morning routine, complexity is often the enemy. Based on extensive reporting and conversations with elite performers, Brad Stulberg observes a consistent theme: most intricate routines are not complex. The most effective morning routines are often remarkably simple.

Stulberg shares his own practice: making ice water and coffee, followed by deep focus work or reading. He adds a single sensory cue--lighting incense--not for any inherent magical property, but because the consistent act and novel smell signal to his brain that a new day has begun. The essence lies in the reproducibility of the action and its association with the transition into the day's work.

The danger of an overly long routine is that it can become the primary focus, leading to the stress of trying to fit it all in. Stulberg argues that if a routine takes two hours, one might be better off simply waking up two hours later and sleeping more. The goal is to simplify, to create a compact routine that efficiently serves its function without becoming a burden.

Steve Magnus echoes this, emphasizing that elite athletes make it easy to get going. His own routine involves basic actions like drinking water, tending to his children, and going for a run. The point is to connect to the intended activity. He also suggests priming the mind by engaging with content related to the task at hand--reading good writing before a writing session, for example. This bridges the gap between passive consumption (like social media) and the focused state required for deep work, signaling to the brain that it's time to pay attention.

Assessing Effectiveness: The Functionality Test

Crucially, the conversation emphasizes self-awareness and honest assessment over mimicry. The hosts are clear: there is no inherently "bad" number of steps in a routine. If an elaborate routine genuinely serves your function, and the cost in terms of finance or energy is minimal, then it is valid. However, if the routine is adopted out of imitation or a belief that complexity equals efficacy, it's time for re-evaluation.

For those feeling overwhelmed, the advice is to start small. Begin with one or two core practices that demonstrably improve your state. Gradually add elements only if necessary, always checking if they contribute to the desired function. The emphasis is on building adaptability by having alternative ways to achieve the necessary state. Intentionally creating constrained practice environments, where a warm-up must be adapted to a limited space, can build this capacity. This is not about creating a perfect routine, but about building the resilience to perform even when circumstances are suboptimal.

Practices, Not Routines: The 3-3-3 Framework

Brad Stulberg introduces a powerful alternative to the rigid concept of "routines": practices. This framework, developed from his own struggles and observations, centers on identifying core daily, weekly, and monthly practices that support overall well-being and performance. The goal is not perfection, but a consistent execution rate--shooting for "70%"--which, he argues, is sufficient to feel and perform at one's best.

Daily Practices (Example):
* Movement: 45 minutes or more (formal workout, dog walk, etc.)
* Deep Focus Work: At least one hour of undistracted work on something important.
* Honoring Sleepiness: Not fighting evening fatigue.

Weekly Practices (Example):
* Extended Outdoor Walks: Three walks over an hour, ideally in nature.
* Social Connection: Intentional social plans beyond mere gym interactions.
* Digital Sabbath: A 12-24 hour period offline.

Monthly Practices (Example):
* Spiritual/Artistic Reflection: Engaging with music or art in an undistracted way.
* Community Involvement: Half a day dedicated to volunteering or community activities.
* Extended Nature Immersion: A half-day hike or similar outdoor activity.

This framework shifts the focus from rigid adherence to a set of habits that consistently support the desired outcomes. The "70%" target acknowledges that life is dynamic and perfection is unattainable, promoting a more sustainable and resilient approach.

Maintaining and Simplifying: The Evolving Nature of Practices

The conversation addresses how to ensure these practices remain functional and how to simplify them for those feeling overwhelmed.

Maintaining Functionality: Stulberg notes that daily practices are often fundamental and change little. However, weekly and monthly practices require periodic re-evaluation, perhaps a couple of times a year. During intense periods, like a book launch, certain practices (e.g., a digital Sabbath) may need to be temporarily suspended or modified. The key is reflection to ensure the practices still serve the overarching goals.

Simplifying for Overwhelm: For those feeling chaotic, the advice is to start with just one practice. Identify the single most impactful activity and focus on making it consistent. Tying practices to consistent time slots--like first thing in the morning--increases the likelihood of execution.

Steve Magnus adds that routines can provide a sense of control when life feels overwhelming. He advocates for reducing cognitive load by simplifying decision-making. This includes pre-planning meals and clothing, and establishing clear priorities for the day: first, what needs to be built (important projects), and second, what needs to be maintained (less pressing tasks). This system combats overwhelm by creating structure and ensuring focus on what truly matters.

Reducing Cognitive Load: The Power of Preparation

The concept of reducing cognitive load is central to building effective routines. Clay Skipper emphasizes the power of preparation, particularly the night before. Laying out the next morning's plan, or even time-blocking the day, significantly reduces the mental effort required upon waking. For individuals prone to overwhelm, this pre-planning is crucial.

Skipper's own morning routine, if he has a demanding work day, involves tackling the most difficult task for a set period after meditating. The key is that the decision of what to do has already been made, lowering the barrier to entry. He likens routines to building scaffolding that makes the necessary work easier. For some, an overly elaborate routine can become a form of procrastination, a way to avoid the difficult work itself. For others, morning is the optimal time to confront difficult emotions that may arise from challenging tasks. The "best" routine, therefore, is the minimum necessary to achieve the desired state, allowing for maximum focus on the actual work.

Embracing Flexibility and Resilience: When Routines Break Down

The discussion pivots to the inevitable moments when routines fall apart. For individuals deeply attached to their routines, this can trigger significant anxiety. The advice here is to view these moments not as failures, but as opportunities.

When a routine breaks down, instead of focusing on how to restore it, the suggestion is to embrace the chaos as a chance to practice flexibility and adaptability. This "moment of anxiety" can become a "playground and a laboratory" for experimenting with resilience. As Brad Stulberg puts it, "You can perform well when you don't feel great." The ability to show up and perform even when feeling off is a hallmark of true durability.

This connects to the concept of antifragility--the idea that systems can become stronger when exposed to volatility. The days when routines are disrupted are not necessarily lost days; they are opportunities to practice the very resilience that a well-understood, function-oriented approach to habits cultivates. The question to ask is not "Did I stick to my routine?" but "Are my bad days getting better?" If your ability to perform improves even when your routine is disrupted, then your practices are truly serving you.

The Ultimate Rule: Rely, But Be Willing to Let Go

The ultimate rule of routines, as articulated by the hosts, is to rely on them, but also to be willing to let them go. Life is inherently unpredictable--children arrive, diagnoses occur, natural disasters strike. Attempting to squeeze all uncertainty out of life through rigid routines is a futile endeavor that leads to stress and misery.

While routines provide predictability, an unhealthy attachment to them can be detrimental. The conversation concludes by reiterating that the goal is not to have the "best" routine, but to have routines that enable you to be the best at your chosen craft. If hyper-controlling external circumstances to maintain an exact routine becomes more important than cultivating psychological flexibility, it may be a sign of over-attachment. The 3-3-3 framework of daily, weekly, and monthly practices offers a sustainable path, starting small and building incrementally, always prioritizing function and adaptability.

Key Action Items

• Identify Your Core Function: For each routine or practice, clearly define the specific mental or physical state it is intended to achieve. Ask: "What is this for?" (Immediate Action)
• Simplify Your Morning: Audit your current morning routine. Identify the essential steps that reliably get you into your desired state and eliminate or postpone non-essential, time-consuming elements. Aim for the minimum necessary. (Immediate Action)
• Develop Redundant Pathways: For key states (e.g., focus, energy, calm), identify at least two different activities or cues that can reliably help you achieve them. This bulletproofs your ability to adapt. (Immediate Action)
• Adopt the 3-3-3 Framework: Define your own 3 daily, 3 weekly, and 3 monthly practices, focusing on consistency over perfection (aim for 70% adherence). (Within 1-2 Weeks)
• Practice "Controlled Chaos": Intentionally introduce minor disruptions to your routines (e.g., change your usual workout time, skip a non-essential step) to build resilience and adaptability. View these as learning opportunities. (Ongoing, Weekly)
• Re-evaluate Weekly/Monthly Practices: Schedule a quarterly review of your weekly and monthly practices to ensure they remain relevant and functional to your current life circumstances and goals. (Quarterly)
• Embrace Discomfort for Durability: Recognize that the most valuable routines are often those that require initial effort or involve practices that others avoid (e.g., deep focus work, digital sabbaths). These delayed payoffs create lasting competitive advantage. (Long-Term Investment)