DJ Shipley Explains His Daily Routine: 'I've Been Doing this for 14 Years' | SEAL Team 6 Operator

I've been on the same morning routine

since 2004. [music]

Wake up the same time, go to the gym the

same time. It's my routine because I

adopt it cuz it works. The [music]

average person can walk a mile in 20

minutes. I do it three times a day, 3

miles a day, 21 miles [music] a week.

Anybody can do that.

People talk about morning routines all

the time. But in terms of the morning

routine or routine being at the

cornerstone of taking that extra one

step every single day and trying to be

better every single day, I've not heard

that before. And that creating that

structure in someone's life. And I think

it's just perfect advice for men

especially struggling with mental

health. Just create a routine that you

can stick to and start, you know,

building on it, make it better. and the

the exercise thing as well, just having

something to improve yourself every

single day, measurable little by little,

but it's hard to get that message to

people.

>> It is. And a lot of people, they want a

quick fix. They want to take a pill and

make it happen.

>> It's not going to. And a lot of people,

they set these goals that are so

unrealistic, you ain't going to make

them. You don't have the discipline to

pull it off. And I know it's nice to

hope and want, but it ain't going to

work. Why don't you set a goal you can

actually maintain? Like, let's go to bed

at the same time every day for seven

days. Let's wake up at the same time

every day for seven days. Just do that.

Let's add a 20-minute walk in after

dinner. Let's add in one before you go

to work. Now, let's see what's

realistic. Now, inside of your life

structure, can you add a morning routine

that has fitness before you go to work?

No. Because of this, this I tell you to

find a little gray area. Find a little

buffer. Maybe go to bed earlier. Maybe

wake up earlier. There's something you

can do just for you that makes you

exponentially better without a lot of

effort. And a lot of it is micro wins.

I'm trying to stack up as many micro

wins as humanly possible. Did I wake up

at the same time that I was supposed to?

Yep. Did I get my fitness in? Yep. Get a

cold plunge in? Yep. 20-minute walk?

Yep. Protein shake? Yep. Dieting check?

Yep. Did I make my first meeting? Yep.

That's six things before 10:00 a.m. I've

done that seven days a week, every day

for five years. Pretty good, man. That's

pretty repeatable. Do I do a 20-minute

walk after dinner every night? Mhm.

Yeah. Every night. That's pretty

repeatable. I can knock that out. Do I

take a shower every night? Yeah. So, why

couldn't I do a walk? If I'm not going

to do a walk, do I take me and my wife

know going on the front porch for 10

minutes? 10 minutes just you and me.

Like, it's pissing down rain. The kids

are going to watch the movie. Let's just

get 10 minutes you and me. Let's make it

a routine every single night. 10

minutes, five for you, five for me. Data

dump whatever's going on to your life.

Send it to me. Right? Like you can build

a reasonable routine that only makes

you. It builds a bond with your partner,

whatever it's going to be. But people

don't want to just line it out. They

want to turn over. They want to listen

to a a Joe Rogan podcast or Andrew

Hubman and go, "Oh yeah, it'll work for

me, too." They're so disciplined. And if

you don't break that down in manageable

chunks, you'll never do it. And now just

it'll be another loss column. No. Yeah,

I tried keto. It didn't work. Oh, I

tried this, it didn't work. I see it

with diet all the time. Best diet in the

world is the one you'll actually stick

to. Doesn't matter what it is. That

could be keto. That can be vegan. That

can be whatever you want it to be. If

you'll actually stick to it, that's the

best diet for you. No different than

that morning routine. I

life has such a big physical component

over and that's why I push it so much on

military, police, firemen, just overall

every day. Because to me, life is about

processing information. Whether that be

conflict, that could be navigating human

terrain at the grocery store, it could

be whatever it is. The better off I am

physically gives me more options. I can

process more information because there's

no physical taxation to me processing

that because if there is, I can already

solve it. If there's a physical element

in it, I don't even know what it is. I

can pretty much get through it cuz I'm

I'm honest. There's not many things

physically that I can't I can't grind my

way through. I got to jump on this. I

got to push that. I got to pick this ch.

I can do all that. If anybody else can

do it, I can reasonably do it. And I

think most people can, especially if you

put forth just a little bit of effort.

And the confidence that comes from that

is really the key to mental health. It's

stop feeling like a victim. And I say

that to everybody else, too. If you're

going to talk about mental health from a

fetal position, stop.

Stop. If you're laying in your bed right

now talking about how bad your life is,

stop. Nobody cares. Nobody's

going to hear you from there. If you're

going to talk about mental health, get

up and do it in the grocery store. Get

them. Go interact with people. Say it to

them out in town. Get up and just move.

Build a routine. Wake up, drive your car

15 minutes. Go sit at Starbucks and

drink a cup of coffee inside the

restaurant. Do that. Just watch people

interact. It pulls people out of

depression. They don't want to listen to

like, I want to be alone. I know you do.

That's why you've had this depression

for 20 years. Get out and move. Be

around people and see everybody's doing

the same thing you are. And not a lot of

people just want to put in that work and

they don't want to

they don't want to hear the real truth.

The real truth is that everybody's got

some stuff going on, man. Everybody.

Just be open and share it. It's funny.

People like complicated morning routines

and they like to look at this magical

morning routine that's all the bells and

whistles. And I think a large portion of

that is because if it's unreachable,

then they don't have to do it. You know,

there's there's some of that in it. But

then also is they do like they look at

like you say like Huberman or Joe Rogan

or somebody like that and or yourself

even and they'll look at these routines

and not realize that you built that step

by step for a a long time to eventually

get there and it fits your lifestyle and

it's it's not for everyone but it

doesn't mean that you can't have your

own routine. I think what's lovely about

your routine is part of it is a

20-minute walk. every most people can do

that. But then, you know, some of the

stuff in the in the gym that you're

doing maybe is a little bit more

difficult for some people. Maybe they

need to build up to that. But yeah, I

think people are looking for a magic

answer and they look towards people who

have these amazing routines and think,

"Oh, that's why they're so successful."

Not not because they built it up tiny

little bit every single time and

eventually arrived at this routine and

they're looking at the results rather

than the thing that got them the

results. I mean, we spoke about that

today a few times.

>> We were talking about it earlier. Like,

I've been on the same morning routine

since 200

three, four,

pretty much same thing. I wake up the

same time, go to the gym the same time,

pretty much eat the same meals, I've

been drinking that same protein shake

for 14 years. Like, it's it's my routine

because I adopt it because it works. And

I just I structure my day around it. So,

if and that's what people talk about. If

my day were to shift, my routine were to

shift. If I were to adopt graveyard

shift and now my mornings are really at

night, my whole routine would shift to

adopt that. We go overseas, same thing.

Everything just shifts cuz it's not

manageable. I'm not going to wake up at

4:00 a.m. if I'm not going to work until

2:30. That doesn't make any sense. I

shift my entire day so I can get my full

benefit. And a lot of that is because

guys especially are sacrificial in

nature. You're never going to take time

for yourself. never can't take a

vacation. You can't go to a men's

retreat. You can't do this. You can't do

that because you gota you got to

provide. You got to raise kids. You got

to be a good husband. You got to do

this. You got to do all the other

things. And before you know it, you've

let yourself go. It's been 10 years. You

can't draw me a diagram to the inside of

your local gym. You don't golf anymore.

You don't play pickup basketball with

your buddies. You don't do anything. You

don't have time. You don't make the

time. Like before you do that, you'll be

on the wrong side of 50 and it's over

for you. Like I don't want that for

anybody. We're just trying to optimize

your morning routine to give you the

most bandwidth. So when you do get home

now, I can be a full-time dad. I can be

a full-time husband because I'm not

trying to compartmentalize or trying to

juggle all these things at simultaneous

times.

>> If I have a purpose-built routine, then

I can tailor it to what I need. I don't

have time to do full fitness. What am I

doing? 20-minute walk in the morning,

fasted.

I wake up an extra 10 minutes early and

I knock it a walk before I go to work.

It's easy. The average person can walk a

mile in 20 minutes. I do that three

times a day, 3 miles a day, 21 miles a

week. Anybody can do that. Like, it

doesn't have to be hard.

>> It's life-changing, though. It really

is. Just having that structure.

>> I did a talk for um some guys not too

long ago, and I told them, "If I could

give everyone in the room a singular

gift, it'd be the power of that

20-minute walk." Especially if you're

married. Especially if you're married.

Just walk. Literally walk out of your

driveway and walk 10 minutes in one

direction, you and your wife, and turn

around and come back. 10 minutes down,

floor is hers. 10 minutes back, floor is

yours. The best thing you've ever done,

man. It'll help you digest your food,

set circadian rhythm, you'll get better

sleep, kickstart your metabolism, and

actually giving you guys 10 minutes to

speak instead of being on your phones.

Just go tell your friends, take a buddy.

I [snorts] mean, that's why I force you

guys to do it. Do the 20-minute walk,

man. It's only going to help you. I

mean, if you sit outside of our shop,

you'll see them the whole everybody does

them.

>> They all go out on lunch breaks. They

all 15 people big 20-minute walk.

>> But it's good. It allows them to sync

up. It gets them outside. And it really

helps with mental health. And job's

stressful, man. Work is stressful. If

you don't take time for yourself, you'll

never find it. Sometimes you just got to

make it.

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