{"id":441185,"date":"2026-05-14T11:06:15","date_gmt":"2026-05-14T11:06:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/441185\/"},"modified":"2026-05-14T11:06:15","modified_gmt":"2026-05-14T11:06:15","slug":"former-navy-seal-shares-his-10-step-daily-routine-and-the-micro-wins-he-says-will-change-your-life","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/441185\/","title":{"rendered":"Former Navy SEAL Shares His 10-Step Daily Routine \u2013 and the \u2018Micro Wins\u2019 He Says \u2018Will Change Your Life\u2019"},"content":{"rendered":"

Former Navy SEAL DJ Shipley<\/a> knows a thing or two about discipline after 17 years of military service. But speaking on the Mulligan Brothers<\/a> podcast, Shipley explained that better fitness<\/a> doesn\u2019t necessarily come from joining the hustle-culture \u20185am club\u2019. Instead, he believes long-term progress is built on simple habits you can realistically repeat.<\/p>\n

\u2018I\u2019ve been on the same morning routine since 2004,\u2019 Shipley says. \u2018Wake up at the same time, go to the gym at the same time.\u2019<\/p>\n

Rather than chasing extreme transformations, Shipley believes consistency comes from stacking small \u2018micro wins\u2019 throughout the day.<\/p>\n

\u2018There\u2019s something you can do just for you that makes you exponentially better without a lot of effort,\u2019 he says. \u2018And a lot of it is micro wins.\u2019<\/p>\n

One of the simplest habits he recommends is walking.<\/p>\n

\u2018The average person can walk a mile in 20 minutes,\u2019 says Shipley. \u2018I do that three times a day \u2013 3 miles a day, 21 miles a week. Anybody can do that.\u2019<\/p>\n

He recently told Men’s Health<\/a>: \u2018Wake up 30 minutes early, walk out of your house and take a left. If you have to pace up and down outside your house for 20 consecutive minutes, do it.\u2019 <\/p>\n

\u2018If you commit to walking<\/a> once in the morning as soon as you get up and once after dinner, and do that for a week, it will change your life,\u2019 he says. \u2018If you do it for a month, you\u2019ll never stop doing it.\u2019<\/p>\n

When it comes to diet, Shipley applies the same philosophy.<\/p>\n

\u2018The best diet in the world is the one you\u2019ll actually stick to,\u2019 he says. \u2018No different from that morning routine.\u2019<\/p>\n

DJ Shipley\u2019s Daily Routine<\/p>\n

According to Shipley, his routine has stayed largely unchanged for years because it\u2019s sustainable and easy to repeat:<\/p>\n

Wake up at the same time every dayTrain at the same time each dayEat mostly the same meals, centred around proteinComplete a 20-minute walk in the morningAdd extra walks throughout the dayUse cold plunges as part of recoveryBuild \u2018micro wins\u2019 before 10am to create momentumGo to bed at a consistent timeStructure the day around repeatable habitsAdjust the routine around work schedules when needed<\/p>\n

\u2018I\u2019m trying to stack up as many micro wins as humanly possible,\u2019 Shipley says. \u2018Did I wake up at the same time I was supposed to? Yep. Did I get my training in? Yep. Get a cold plunge in? Yep. 20-minute walk? Yep.\u2019<\/p>\n

His point is simple: consistently repeating small habits can compound into meaningful long-term results \u2013 without relying on unsustainable lifestyle overhauls.
<\/p>\n

Related Stories\"Headshot<\/p>\n

Kate is a fitness writer for Men\u2019s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men\u2019s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn\u2019t lifting weights in her garden, she can be found walking her rescue dog.<\/p>\n","protected":false},"excerpt":{"rendered":"Former Navy SEAL DJ Shipley knows a thing or two about discipline after 17 years of military service.…\n","protected":false},"author":2,"featured_media":441186,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[7157,206797,637,163,85,46,195853,636,206796],"class_list":["post-441185","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-content-type-default","tag-contentid-9054db32-7611-42bf-aef3-72032291eb6d","tag-displaytype-standard-article","tag-health","tag-il","tag-israel","tag-issyndicated-false","tag-locale-gb","tag-shorttitle-former-navy-seal-shares-his-10-step-daily-routine"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/441185","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=441185"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/441185\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/441186"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=441185"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=441185"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=441185"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}