What if you could start every day in a peak state - energised, focused, and unshakably confident?
That’s exactly what Tony Robbins does. Before taking a single meeting or making a decision, he commits to a daily ritual that flips the switch from stress to strength.
The key? A powerful method called priming—a core part of the Tony Robbins morning routine.
In this article, we’ll break down Tony’s exact step-by-step priming process, the science behind it, and how you can use it to upgrade your mornings—and your life.
What is Tony Robbins’ morning priming routine?
At its core, Tony Robbins’ morning routine is about taking control of your emotional state before the day controls you.
Tony calls this priming—a blend of breathwork, visualisation, gratitude, and intention. It’s designed to shift your physiology, focus, and mindset in just 10 to 15 minutes.
“If you don’t have 10 minutes for your life, you don’t have a life.” —Tony Robbins
Why priming works:
- Boosts energy and clarity
- Lowers stress and anxiety
- Replaces fear with gratitude
- Aligns your thoughts with your goals
Step-by-step: Tony Robbins’ morning routine explained
Here’s the full Tony Robbins priming routine you can start tomorrow:
1. Breathwork: Shift your state in 3 minutes
Tony starts with powerful breathing—fast, sharp inhalations and exhalations (called Breath of Fire).
- 3 sets of 30 breaths
- In through the nose, out through the nose
- Sit tall with hands raised or on your knees
Why? This oxygenates the brain and triggers a high-energy, alert state—priming your nervous system for performance.
“Emotion is created by motion. Change your physiology, change your life.” —Tony Robbins
2. Gratitude and healing visualisation
Tony focuses on three specific moments of gratitude—reliving them fully.
Then he imagines healing light pouring into his body, energising every cell, and radiating out to loved ones and the world.
What it primes:
- Gratitude boosts dopamine and reduces cortisol
- Visualisation strengthens emotional resilience and optimism
3. Sending love and asking for guidance
Next, Tony sends love, blessings, and healing to three people—family, friends, or those in need.
He finishes with a short prayer or personal intention for the day.
This isn’t just spiritual—it’s neurological. Compassion rewires your brain for connection and inner calm.
4. Visualising 3 wins for the day
Now primed and emotionally clear, Tony sees three meaningful goals for the day already done.
- He visualises them in vivid detail
- He feels what it’s like to have completed them
- He steps into that reality emotionally and physically
This primes the mind to act with certainty. Not from stress, but from clarity.
Why priming beats a traditional morning routine
Let’s be honest—most morning routines fail because they’re:
- Too complicated
- Time-consuming
- Focused on doing, not being
Tony Robbins’ morning routine is different. It’s:
- Short and powerful (10–15 minutes)
- Free—no apps, tools, or subscriptions
- Designed to align your body, emotions, and focus
“Where focus goes, energy flows.” —Tony Robbins
And priming helps you focus on what really matters—before your phone, the news, or the world hijacks your day.
Is there science behind Tony Robbins' priming technique?
Yes—and it's compelling.
- Gratitude practices have been shown to increase optimism, sleep, and well-being (Harvard Health)
- Breathwork activates the vagus nerve, reduces anxiety, and improves heart rate variability
- Visualisation has long been used by elite athletes and leaders to mentally rehearse success
- Compassion and prayer reduce rumination and boost emotional regulation
Tony simply stacked all of these into one seamless, powerful priming routine.
Try it: Your 10-minute Tony Robbins morning routine
Want to start tomorrow? Here’s a simplified version to try:
- Breath of Fire: 3 sets of 30 sharp breaths (in and out through the nose)
- Gratitude: Recall 3 moments you’re deeply grateful for
- Healing light: Visualise energy flowing through your body
- Send love: Picture 3 people and mentally bless them
- Visualise 3 wins: See yourself completing 3 goals today
Repeat this for 10 days. You’ll feel the shift.
Want to master this state—and keep it for life?
Tony Robbins doesn’t just teach morning routines. He teaches lasting transformation.
At Unleash The Power Within, you’ll experience 4 days of total immersion in Tony’s methods—energy, strategy, breakthrough, and yes… the priming ritual brought to life.
“In just 4 days, you can condition your body, mind, and emotions for an extraordinary life.”
👉 Join UPW Europe 2025 now!
