Harvard Professor Reveals Six-Step Morning Protocol for Increased Productivity and Happiness

Starting the morning on the right foot can pave the way for a successful day, according to experts embracing a new wellness trend focused on maximizing the hours between 5 a.m. and 9 a.m. before heading to work.

Arthur Brooks, a behavioral scientist and happiness expert who teaches at Harvard Kennedy School and Harvard Business School, has developed a six-step morning protocol that he claims has “dramatically improved” his life. In an interview with Fox News Digital, Brooks explained how structure and discipline, particularly in the morning hours, can set the tone for the entire day.

“You need to be disciplined, and you need to structure your day, and it turns out that what you do first thing in the morning really matters a lot,” said Brooks, who follows his protocol almost daily.

The first step in Brooks’ morning routine begins with waking up before dawn, specifically at 4:30 a.m. Though he admits he wasn’t always a morning person—having spent his 20s as a musician who never woke before sunrise—Brooks insists that people can change their chronotype.

“The truth of the matter is, you can change your chronotype. You can be more of a morning lark. It’s actually not that genetic, and it’s a really worthwhile endeavor,” he explained.

According to Brooks, this practice is rooted in the ancient Indian wisdom concept called Brahma Muhurta or “creator’s time” in Sanskrit. Modern science supports this tradition, suggesting that pre-dawn waking promotes better focus, creativity, and mood. Brooks uses a traditional alarm clock rather than a phone to avoid digital overexposure during sleep hours.

“If you get up before dawn, you’ve kind of won the day, but not just morally—you’ve won neuro-scientifically,” Brooks said.

The second step involves immediate physical activity. Brooks spends an hour from 4:45 a.m. to 5:45 a.m. working out in his home gym, focusing on 75% resistance training and 15% Zone 2 cardio—steady-state aerobic exercise at moderate intensity. He emphasizes that beginning the day with exercise provides significant benefits.

“If the first thing you do when you wake up is pick up heavy things and run around, you’re going to have a much better day,” he said. Brooks advises beginners to start with lighter exercise like walking.

By 6:30 a.m., Brooks implements his third step by attending Catholic mass. While recognizing that not everyone shares his faith, he recommends that everyone incorporate some form of “transcendent activity” that connects body and soul, whether through worship, meditation, or other practices.

“You need to do something to not focus on yourself,” Brooks explained. “The whole point is to zoom out and get little.”

Contrary to popular habit, Brooks delays his morning coffee until 7:15 a.m. as his fourth step. He explains that caffeine blocks adenosine, a chemical that accumulates in the brain during sleep and causes grogginess. Rather than using coffee to wake up, Brooks recommends clearing adenosine through morning exercise first.

“You’re not going to wake up with caffeine, you’re going to focus with caffeine,” he said. “It’s going to vacuum dopamine into your prefrontal cortex, and you’ll be more creative, you’ll be more stimulated to come up with new ideas, and that means you’re setting yourself up for a brilliant workday.”

The fifth step in Brooks’ protocol involves consuming a high-protein breakfast around 7:30 a.m. His preferred meal is non-fat Greek yogurt topped with walnuts, mixed berries, whey protein, and occasionally stevia for sweetness.

“I get 60 grams of protein with less than 400 calories. And man, I am ready to go,” Brooks said. “With that caffeine and that meal, I’m ready to work.” He notes that “clean protein” breakfast options contain tryptophan, which in small doses can improve mood and calm the nervous system.

The final step involves entering a flow state between 8:00 a.m. and noon. Brooks claims these four hours deliver exceptional productivity and creativity, uninterrupted by social media or phone notifications.

“I can do more in four hours than I used to be able to do in two days. And I’m happier when I do it,” Brooks said. By lunchtime, when he consumes another high-protein meal, he has completed his essential tasks and can focus on other objectives for the remainder of the day.

Brooks emphasizes the importance of maintaining focus during this productive morning period: “It’s really important that you not wreck that period of focus and concentration, spoiling it with your devices. Stay clean. Stay focused. Stay creative. And stay happy.”