Shaun Grove has worn many hats in his 47 years, from being a semi-professional football player in Europe, to working as an attorney and an FBI agent. For the last decade, he’s focused on fitness, as the president of Club Pilates and Rumble Boxing.
Grove believes his dedication is what has allowed him to hang so many things on that hypothetical hat rack.
“I’m dedicated to achieving the goals I set for myself. I have always had a high level of confidence and belief in myself, which has helped me to succeed in many different career endeavors,” Grove tells Fortune.
Grove says he also believes his past experiences help shape the leader he is today. He shared that he would never ask his team to do anything he wouldn’t do himself.
“I’ve always looked at myself as being ‘of service’ to something greater than myself. Anyone working in the FBI must have that mindset, and that has carried over into my leadership roles at Club Pilates and Rumble now,” he says.
Despite Grove’s busy schedule, he says he always tries to have a structured routine. He swears doing these seven things each day helps him remain motivated and on-track to achieve his goals daily.
1. Waking up early
Grove’s routine typically kicks off at 6 a.m.
“I always try to wake up early to take full advantage of the day ahead,” Grove says.
Waking up early has many proven benefits, including increased confidence and lowered stress, which can impact mental health. Early risers also have more access to daylight, a natural mood booster.
Grove also starts winding down each night around 9 p.m.
“Then, it’s lights out around 10.”
2. Drinking plenty of water
Grove says he keeps a bottle of water next to his bed and drinks it first thing when he wakes up.
The National Academy of Medicine suggests men and women consume about 125 ounces and 91 ounces of water daily, respectively. Eating foods that keep you hydrated, like fruits, and drinking other beverages—but not just sugary sodas—help with water intake, as well.
3. Stretching
After he drinks water in the morning, Grove says he spends 15 to 20 minutes stretching, breathing, and meditating.
“It helps wake my body up, and puts me in a positive mindset,” he says.
Stretching also helps to increase blood flow to the brain and throughout the body, improves posture, increases flexibility and range of motion, and helps to prevent injuries.
4. Exercising daily
It’s likely not a surprise that the president of Rumble prioritizes fitness. No matter how tight his schedule is for the day, Groves gets in some form of exercise.
“If I have a little more time, I can do a full workout, in which case I prefer to do some functional fitness. I like lifting weights, also working in some high-intensity Rumble training when I can. If I’m a little short on time, I still make exercise a priority and do something like walking the dog for a half hour,” he says.
Groves also attributes exercise to helping him limit any stress that accumulates from work.
“Movement is medicine.”
5. Taking mental health breaks
Regardless of how busy or stressful his day gets, Groves says he always sets aside moments throughout the day to take a deep breath, even if it’s just five minutes.
“It can go a long way toward being more productive and level-headed,” says Groves.
Overworking and burnout can lead to high levels of stress, anxiety, exhaustion, worsened job performance, and even depression. It’s important to take a beat when you need it. Try taking a short walk away from your desk, switching tasks to something less stressful, or prioritizing a hobby you enjoy after work to clear your mind.
Groves also believes in tackling challenges right when they arise, to avoid further exacerbating the stress.
“If I’m feeling something, I try to express it in a constructive or professional way in the moment so negativity doesn’t fester. if you bottle things up or brush them under the rug, they’ll come back later as a bigger problem,” he says.
6. Spending time with loved ones
Groves says he usually eats dinner with his family after his work day ends. He carves out time to spend with friends whenever he can, too.
“Staying connected with friends and family is important. Having a healthy work-life balance helps me perform better in the hours I am working,” he says.
7. Reflecting
Groves always tries to end his day with self-reflection and planning for the next. He says his time for reflection allows him to think more logically and factually about the decisions for the next day.
“Nightly reflection helps me process and resolve business issues or challenges, so I can effectively close out the day and not bring any negativity to the following one,” he says.
You don’t have to be an entrepreneur, a former semi-professional athlete, or work for the government to be considered successful; if you have a routine set in place that prioritizes time for yourself and the things that matter to you, you’re already on track to achieve those goals.
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