What is everyone's daily morning/evening routine like?

Before we get brigaded with a 1000 Bateman copypastas I'm curious to hear what everyone's morning and evening routine is like. I kind of feel like I'm in a rut/not ramping as quickly as a want to as a first year and am maybe looking to make some changes.

To keep this post short and to place a greater emphasis on discussion, my morning routine consists of working out as long as I'm in bed by mightnight, and or reading something finance related (currently Barbarians at The Gate and Rosenbaum Pearl) regardless of when I go to bed the night before. Evening routine is similar. I try read something finance related for atleast an hour but will read for longer if I have the time.

Now before anyone calls me a hardo I just want to remind everyone that regardless of whether or not you land that next sweet associate buyside gig, you will never become a strong investor by just going through the motions at work. I feel as though reading about the industry can be one of the best uses of my time given where I'm at in my career. Thoughts?

Comments (69)

Nov 29, 2021 - 1:43pm

Wake up at 730am and make coffee for the gf (she's in office while I still WFH). Use the bathroom while reading the morning news until about 815am. Log in and and start the work day. I have been working remote for 2 years and honestly have no idea how I will transition to back in the office, commuting, etc. I highly recommend subscribing to one of the many recent trend of daily market newsletters (WSO's Daily Peel, ExecSum, GritCapital). Regardless if you're one of us with buyside gigs lined up, being interested in markets & what is going on around you will only help your personal portfolio!

Dec 1, 2021 - 1:44pm

Assuming it takes you about 10 minutes to get dressed, brush teeth and make coffee (generously) do you mean to tell us that you use the bathroom from 7:40-8:15? If so you're a king for affording yourself 35 min of shit time each morning. Every man's dream. 

Nov 29, 2021 - 2:03pm

6:00am - wake up

6:10am - get on treadmill

6:30am - get off treadmill

6:50am - finish mobility warmup

8:00am - finish lifting

8:25am - get out shower and make food

8:50am - head to office

5:00pm - leave office

5:20pm - start mobility routine

6:00pm - end mobility routine

9:00pm - finish playing Warzone and sleep


8:30am - wake up

9:00am - arrive to office

12:00pm - go to apartment and each lunch

1:00pm - arrive back at office

5:20pm - arrive back at apartment

5:40pm - go to gym

7:00pm - shower

7:30pm - plop on couch to play Warzone

12:00am - sleep

I have too much free time on my hands - need to evaluate schedule. Think I'll go with the top schedule and then cut away an hour of Warzone to walk on treadmill. May add boxing or other cardio in this evening time period. Usually would fill some of this time in with thots but am banned from Tinder/Bumble/Hinge and am trying to stay away from thots for the time being. Would be fun to learn how to play the guitar. Thought about drums but I'd like to do something standing up since I sit down all day

Nov 29, 2021 - 2:27pm

Analyst at a PE Portco. Hours were bad (8:30 - midnight at times) when I joined because it was an entirely new team and there was a lot of stuff to fix. Have cleaned up most of the processes and just tweak stuff here and there now. Most of my problems come from accounting messing stuff up.

I literally have too much time on my hands - idk what to do. I'm in a great spot for comp/WLB, but none of my friends live near me. The plan is to become a slave in banking eventually but I'll only have 3 years of experience before Fall 2022 and definitely wouldn't be able to get into an M7 school for an MBA. Am highly debating doing a JD/MBA at Duke but I really want to live in NYC before my mid-20's are over. Do 4 years at Duke and then move to NYC - I'd be 28 years old with $300k of student loans making $350k before tax. Not too concerned about that, but have to keep the opportunity cost in mind

Nov 29, 2021 - 4:25pm

Wake up around 7

Walk the doggo, hang out with the doggo way too long

Shower and get ready

Head to the office (whether it is the home office or the office office)

Spend time reading, catching up on news, planning for the day (i.e. check calendar and think through "what absolutely needs to get done today" vs other stuff)

Exact times are kind of irrelevant to me -- this is the way

Gym after work if I'm in the office, if working from the house go for a long run when I'm done for the day (or during the afternoon to break things up)

Legit nothing after that -- combo of eating, watching a game, occasional social activity, an errand or two, etc

Get in bed around 9:30-10 and try to fall asleep before 11

Schedule is all about figuring out what works for you and what makes you feel the best (or said in a more corny way, what positions you to "be the best you").  I generally advocate for some tiny modicum of physical activity / sunlight in the morning (short dog walk, anything really, literally just walking to work if you're in the city, etc) and something in between work and home in the evening (gym, run, sports, social, errands, anything really).

  • 9
Nov 30, 2021 - 11:43am

The morning dog walk has been a game changer for me. No way I would do it consistently without the dog, but now that it is a part of the routine I really enjoy it.  One of the best ~15 mins time investment I can make to start my day 

  • Analyst 1 in IB-M&A
Dec 1, 2021 - 1:23am

Okay, I moved to WFH 4 months ago so I bought a dog. He is killing me. I don't know if I can keep him. Like how do you guys handle it? He sleeps in until 10a but once he wakes up he is off like a rocket from 10a-2p.. Is the secret morning walks? 

Nov 29, 2021 - 6:24pm

I believe in taking care of myself, and a balanced diet and a rigorous exercise routine. In the morning, if my face is a little puffy, I'll put on an ice pack while doing my stomach crunches. I can do a thousand now. After I remove the ice pack I use a deep pore cleanser lotion. In the shower I use a water activated gel cleanser, then a honey almond body scrub, and on the face an exfoliating gel scrub. Then I apply an herb-mint facial masque which I leave on for 10 minutes while I prepare the rest of my routine. I always use an after shave lotion with little or no alcohol, because alcohol dries your face out and makes you look older. Then moisturizer, then an anti-aging eye balm followed by a final moisturizing protective lotion.

What? Somebody HAD to do it.

Edit: Srsly tho... wake up, shit shower shave, get my caffeine choice of the day going, plop myself in front of my desk. I do not take as much care of myself as I should.

Nov 30, 2021 - 2:25am

I'm not a morning person and unfortunately my WFH morning routine isn't that disciplined. It always takes me a while to get out of bed.

I've started to develop a very disciplined evening routine however in order to guarantee good sleep and help shut down my brain.

I try to start quieting down for the evening 90 minutes before sleep. An hour before bed I like to shut down all my devices and just take a shower, read, relax, and do my daily 10 minute meditation with the Calm app.

If I don't have that end of day decompression my mind races and I can't get to sleep, or I'll wake up feeling completely wired in the middle of the night and won't be able to fall back asleep easily.

  • 5
Nov 30, 2021 - 8:20am

4:45 Alarm goes off. Snooze button is for losers!

Bathroom to rinse my face, put some water through my hair and put on a bit of cologne. The cologne is a new addition to the routine but a welcome one. Read the Daily Peel and some of the WSJ top 10 while on the toilet. 

Even though I'm WFH, I still like to dress for work. They say it helps and I agree. I always have on pants and a button down or a very nice polo. I'll just use my house slippers as shoes

5:00 Logged in and at my desk. I recently added a 30" monitor and that has been a game changer.

I almost always have early calls with Europe, India or Israel so there's always something to do at this hour. 

6:30 Take a break to walk my dog, stretch my legs. Also check my personal portfolio before the market opens. If I need to make any trades, I'll make them at this time. 

Shower and shave (if needed). Re-apply cologne; I'll use different ones throughout the day

Work the rest of the day and get up and stretch as needed in between meetings. I have a bad uber eats habit, so trying to slow that down a bit for my lunch hour.

1:00 Things start to slow down at work, I rarely have calls beyond this hour. So I will take a break to take my dog to the dog park, hang out there for a bit. If I have the afternoon free, I'll walk him there instead of driving, which makes for a good 2-mile walk. 

Rest of the afternoon is personal time where I'll do some investing stuff or watch YT. On Fridays I might take a golf lesson with my instructor, he's a good guy and we'll sometimes play a few holes and he teaches me along the way.

5:00 Feed my dog and have my dinner. My dog does best when I keep him on a strict schedule so I basically never miss his meal time. I might have the odd call with Asia at this hour but doesn't happen more than a couple times/month.

6:00 Walk the dog again.

7:00 During the work week this is when I start to wind down my day and start shutting down the house. 

I have recently met someone so I will also go out with her on nights when we're not working the next day. She also works in banking so it helps to have someone that can relate to my schedule. 

  • Analyst 1 in IB-M&A
Nov 30, 2021 - 8:58am

Wake up at 7, hit the gym to lift/treadmill, get back around 8:15 and shower, make a protein shake and out the door around 9. I usually get back home around 8 and take a few bong rips, then finish up my work for the night for as long as it takes, but usually in bed by 11-12. The routine keeps me healthy and motivated.

Nov 30, 2021 - 9:07am

FD - I realize my morning routine is not tenable for IB analysts, but since other non-IB people posted...here you go

530a - wake up, read (usually on phone)

6-630 - coffee and breakfast with wife

630-730 - arrive at desk, check emails

730-830 - lesson with tutor

530p - work out

7 - shower

720 - read, wait for wife to be done getting cleaned up

830 - dinner with wife, read/watch TV

asleep by 10 most nights

sometimes there's a cardio session midday, running in warmer months, swimming in colder months

Nov 30, 2021 - 9:50am
  • 4:30a - Wake up and journal for 10 minutes
  • 440a - Yoga nidra for 20 minutes
  • 500a - Make bulletproof coffee with MCT oil and grass-fed free-range ghee
  • 510a - high-intensity interval training
  • 600a - cold-shower
  • 610a - dry off, get dressed
  • 620a - Read twitter for 40 minutes to search for alpha
  • 700a - first microdose of the day
  • 705a - hop into discords searching for web3 alpha
  • 730a - morning lindy walk
  • 750a - sunning
  • Analyst 1 in RE - Comm
Nov 30, 2021 - 10:13am

5:30-6am wake up

6:30-7:30 commute to office try to read news from phone or books

7:30-7pm working in office

7:15-8pm commute home

8:15pm  - Try to cook dinner, read, and exercise here. Usually dead from work and commute. Watch tv as well.

11-midnight - go to bed somewhere in here usually exhausted. Trying to figure out schedule but commute sucks. 

  • Analyst 1 in IB-M&A
Nov 30, 2021 - 10:36am

7:30: wake up, gel hair, brush teeth, take vitamins, shit, and then drink a glass of water

8:30: arrive in office, set up laptop, read news for 30 mins looking for relevant transactions to my deal

8:30: Just waking up if WFH

9:00: Usually have to prep for a meeting with the client at 10:00 or put out a fire from the night before

10:00: meet with the client/lawyers/QoE

11:00: review meeting notes and action items

12:00: Take a lunch break either an hour or half an hour depending on business

13:00: Start tackling or finish any items that need to be done from call, or finish working on model update, diligence, CIM updates, or teaser updates depending on where we are in the process

17:00-19:00: leave the office anywhere in between. Sometimes you'll be there later depending on what happens.

19:00: eat dinner or cook something from hello fresh

20:00: Game for an hour or go to Jiu Jitsu or Kickboxing

10:00: read for half and hour then hit the hay or finishing updating a task that has a morning deadline where I'll be up until 12:00-1:00. These days don't always happen

Most Helpful
Nov 30, 2021 - 8:12pm


Have commented on a thread like this prior (See Above). Copying below and adding a few things: 


  • Wait an hour after waking to drink coffee. Drinking too early messes with cortisol production
  • See sunlight outside: Wakes you up and keeps your circadian rhythm in line
  • Stretch: Stay limber with the long hours at the desk
  • Exercise: Even if it is for a few minutes, this helps to wake you up by activating the sympathetic nervous system
  • Get some cold water exposure, even if just at the end of the shower. Helps to wake you up and increase dopamine above baseline more than most exogenous substances.
  • Cook with podcast. Try to wait an hour before eating anything if possible. Avoid heavy breakfasts as fasted states boost energy
  • Skin care: if like me, not seeing sunlight too often, but a moisturizer with spf is necessary to prevent wrinkles in the long run. Avoid spf with benzene because it can cause cancer. 
  • Gratitude: Shown in double-blind control studies to increase life satisfaction and happiness
  • Watch comedy or something that makes you laugh/smile: increases dopamine
  • Drink water/vitamins. I personally have general health, immune health, and memory/focus support. Can also take fish oil for healthier skin, hair and brain.
  • Meditate/Have some time for quiet reflection: great for combating stress and anxiety and can also improve focus

During the Day

  • Drink water, not just coffee
  • Do most intensive learning about 3 hours after you wake up. This is the time that has been shown that is optimal (that and around 8-10 hours after)
  • If attention wanders, stare at one spot for 60 seconds. Visual focus is a precursor to mental focus.
  • Have time to walk/stretch and get a breath of fresh air. Sunlight is important for improving mood and walking (or ambular motion of any kind) is great for reducing anxiety. 
  • Take breaks 1-2 a day and chat with people in the office you like. Can boost dopamine. 
  • Block distractions if WFH using coldturkey or equivalent. 
  • Look away from the screen every 20 minutes. It is especially good to look out a window and switch between focusing on the glass pane and the objects through the window - this actually strengthens the eye muscles that degrade when you stare at a screen.
  • Get back support for desk to improve posture


  • Gym w/ podcast or w/ no phone at all. If you work out with preworkout and music all the time, this actually leads to dopamine spikes that can increase rates of burnout. 
  • Call a friend: don't lose those relationships you formed
  • Read something non-finance related
  • Skin Care: Use a cleansing oil to remove dirt, then cream cleanser for deep clean, then toner to keep balance, then moisturizer. Serum if over 30 and eye cream if necessary. Face masks can be done 1-3x per week
  • Lay out your clothes the night before: saves time in the morning
  • Clean/Organize your space: better than doing a long cleaning every 2 weeks
  • Don't have any overhead lights or electronic screens 1.5 hours before bed: super important
  • Keep track of habits with a habit tracker
  • Do breathwork to calm down (2 long inhales followed by an exhale)
  • Don't eat 2 hours before bed but eat carbs in your last meal. Carbs contain tryptophan which is the precursor to serotonin which is the precursor to melatonin.  
  • Have a hot bath or some chamomile/magnesium threanate to help improve serotonin production
  • Stretch. Hips, hamstrings, and shoulders are the ones to do if time constrained. 
  • Journal


  • Set up plans in advance for next weekend
  • Take alcohol pills (DHM detox or Thrive +) after drinking
  • Meal prep so I don't have to cook after work. Intermittent Fasting is also an alternative that reduces cooking load (and has other benefits)
  • Review finances
  • 1x per month, think about areas of improvement and weakness as well as goals. Good to reflect
  • Once every few months, do a dopamine fast (no food, talking, eye contact, technology, exercise, or reading. Only meditation, walking and journaling)
  • Get facials (highly recommend 1x per month). I do one after a haircut so I don't forget. It makes you look like you had 2 weeks off.

I do 90% of these and it takes about 45 min in the morning and a few hours at night (including gym, reading, and calling a friend). You may not be able to do all of them, but certainly adding some will benefit you greatly.

For more info on the science behind daily behaviors, I recommend checking out the Andrew Huberman podcast. 

Happy to elaborate on any of the above points.

Dec 2, 2021 - 12:48am

Thanks for the post, very helpful. The dopamine fast caught my attention. What's the science/ thinking behind it?

Dec 3, 2021 - 8:51am

The initial thinking behind it is that it helps to reset the dopamine system. I think the science behind this is not fully borne out (although the dopamine system is cyclic and spikes and troughs are followed by returns to baseline). However, having a day completely off of caffeine and exercise is good for recovery, having a day off from socializing, reading, and technology is good for personal and intellectual reflection, and fasting periodically is beneficial for health. Doing them all together is efficient. 

  • Analyst 1 in IB-M&A
Nov 30, 2021 - 9:51pm

This thread has me feeling like the most unhealthy human alive. Can anyone relate? 

  • 7 am: Wake up. If I stayed up late (past 1 am) working the night before, I snooze until 7:30. 
  • Shit, shower, shave. Sometimes eat a granola bar, bowl of cereal, or yogurt and granola. 
  • 8 am: leave for office and listen to a finance podcast or read WSJ on subway 
  • As soon as get to the office, I get my first cup of coffee of the day. 
  • Eat lunch at desk but sometimes step out to get a coffee and work until ~7:30 pm 
  • ~7:30 pm: I either get another comp meal delivered to the office or go home and take a short break 
  • ~9 pm onwards: finish required work 
  • 11 pm-3 am: watch a Netflix show or scroll my phone before falling asleep 
  • Analyst 1 in IB - Cov
Nov 30, 2021 - 9:55pm

I try to adhere to this schedule as much as possible, although banking definitely destroys it from time to time:

5:30am-6am: wake up, pour myself a cup of tea, whatever tea it is I don't really care. That is my trigger for either writing something, or learning coding and working on coding projects. This is kind of a hook because writing codes is still "writing". Basically I programmed myself so that when I pour myself a cup of tea, I write, be it thoughts on whatever or code. 

between 6am and 8am, I use the bathroom for like 15-20 minutes, sometimes 5-10, depending on if I ate a banana the night before...

8am: wash up, eat breakfast, and bike to work. Sometimes I take a cab. Ideally I bike because a 30-35 min bike is good exercise.

9am: off to work and usually get int the office by 9:30am. Sometimes I need to squeeze my morning time because I have a client meeting or I pulled a late night 1/2am or worse than that. 

Evening: I usually read for ~1 hour on non-finance related stuff before going to bed. Sometimes I watch the Big Bang Theory. I'm switching to 100% reading recently.

Ideally, I have sex with my girlfriend before I go to bed.

Problem is don't have one :(

Dec 1, 2021 - 12:45pm

Some days are different but most days:

7am: hiit workout or lift/cardio

815am: breakfast

830am: shower/get ready

9: get online/arrive at office

Try to leave office by 5-530 or appear away if WFH.

630pm: Some days hot yoga around this time or boxing or orange theory

830 pm: Get back online if I have things that need to get done

11-12: Sleep (sometimes I stay up longer for work related things or to just game lol.)

Dec 1, 2021 - 5:43pm

0600 - Wake up, get ready for gym (clothes laid out night before)

0620 - Arrive at the Equinox Sports Club, swim or lift (will try to do yoga too), also shower at the gym because they're really nice

0800 - back at home, start work

1200 - lunch with my wife (we both WFH)

1230/ 1300 - work some more

1730 - finish work (usually, if I work later at my current job it's a personal choice)

Go on a walk with my wife around the neighborhood

1830 - Get back home, eat dinner, and study (currently prepping to go back to college for a second BS in Computer Science)

2030 - Nightly stretch, lay my clothes out for the next day

2100 - Shower and get ready for bed

2130 - Read (I mix it up between engineering books and history books, so currently Applied Quantum Computing and Band of Brothers)

2200 - ideally sleep to try and get 8 hours

It's not always this perfect but my wife and I are trying to make it more efficient. I also take supps and drinking more tea to help wake up and prepare for falling asleep. 

“The three most harmful addictions are heroin, carbohydrates, and a monthly salary.” - Nassim Taleb
  • 4
Dec 1, 2021 - 8:31pm

 I believe in taking care of myself and a balanced diet and rigorous exercise routine. In the morning if my face is a little puffy I'll put on an ice pack while doing stomach crunches. I can do 1000 now. After I remove the ice pack I use a deep pore cleanser lotion. In the shower I use a water activated gel cleanser, then a honey almond body scrub, and on the face an exfoliating gel scrub. Then I apply an herb-mint facial mask which I leave on for 10 minutes while I prepare the rest of my routine. I always use an after shave lotion with little or no alcohol, because alcohol dries your face out and makes you look older. Then moisturizer, then an anti-aging eye balm followed by a final moisturizing protective lotion.

Dec 2, 2021 - 1:50am

I wish I can stick to this :( ~~~ Trying though 

9am - Wake up

9am - 10am - Eat, read emails, read/watch news regarding CRE 
10am - 5pm - Work

5pm - 6pm - Relax / eat 
6pm - 7:30pm - Weight lifting 

8:30pm - 10:30pm - Personal development - Courses/books/ related to finance 

10pm - 12:50am - relax with the GF or watch some Netflix 
1am - sleep / usually need a edible to knock out asap  

Dec 2, 2021 - 4:22am

For those back in the office, I'd imagine with a hybrid work system, if offered, your evenings may look much more different with the ability to go back home once seniors leave and work from there. This may allow you to cook your dinners, work out, or spend some time with an SO or friends for a bit - all of which may not have been available when it was strictly in-office work only. Curious to hear if anyone experienced a shift for the better here.

  • 1
  • Analyst 1 in IB - Cov
Dec 2, 2021 - 2:26pm

6am - alarm goes off, go back to sleep

7.30am - second alarm goes off, snooze it

7.40am - actually wake up, shower

7.45am - respond to mails or read news

8am - wank

8.15am - get dressed, brush teeth, fix hair, head to office

8.30am - in the office, eat breakfast, drink coffee, read more news

9am - actually start working

noon - eat lunch, then work until ~7pm

7pm - go back to home office

7.15pm - back home, order Uber Eats, call my parents while I eat

7.45pm - work until ~10pm

10pm - watch tv

11pm - MD starts sending emails. the deciding moment of the day

if nothing needs to be done tonight - watch more TV and go to bed at midnight

if stuff needs to be done tonight - work until finished then cry then sleep

Dec 6, 2021 - 3:02am

8:45am - wake up

8:59am - log into my laptop at home

9:00 - 10:30am - attend morning meetings from home / send emails / get ready to go to office

10:00 / 11:00am - head to office (depends on call schedule)

11:00am - 1:00pm - do some work

1:00pm - get lunch

1:30 - 8:00pm - work / pretend to work

8:00pm - leave office

8:30 - 10:00pm - gym

10:30pm - 1:00am - finish up work / generally be reachable


Dec 11, 2021 - 8:05pm

About 4 months into my first job so I'm still figuring shit out, this is late but for the traders out there:

5:10, wake up, hop into shower immediately since it's the only way i wake up and i like to meditate with the water running over me, finish with a minute of cold water

5:30-540, out of the shower, brush and shave + whatever products i want to use, put in contacts

6:00, used to rip a bowl here but stopped doing that, usually i check oil futures/wsj and overnight trader's recap and throw on outfit, relax a little bit more and mentally prepare for the day

6:25, call an uber

6:40 - 4/5pm work, i get home at 500 wed-fri and 600 mon/tues bc i take the bus home, ill usually shower immediately after getting home from work for 30 min

wednesdays and thursdays i work out from 630 to 730, on the program my homie put me on which is generally hypertrophy/athleticism workouts, otherwise my evenings usually are a mix of facetiming friends, watching comedy shows, sometimes ill do some yoga but i want to join a studio (for obvious reasons)

i doordash food usually or skip food depending on if i get caught up in doing what i was doing--unhealthy but trying to fix

830-900, brush, full skincare -> cleanser, serum, eye cream, moisturizer, take vitamins

in bed by 930 and asleep by 10 surely.

Dec 19, 2021 - 4:15pm

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