The Life-Changing Habit of an Input-Free Wakeup Walk
One of the most beneficial habits I’ve ever developed is a simple one: a daily Input-Free Wakeup Walk. Within minutes of getting out of bed, I head out the door for a walk — no phone, no music, no podcasts, no news. Just me, my breath, the morning air, and whatever thoughts naturally bubble up. Sometimes I prime my subconscious to focus on a particular topic, by asking myself, “How can I XYZ?” Other times, I just let it go.
It’s astonishing what happens when you give your brain the quiet space it so rarely gets. I always come up with five to fifteen new ideas. Some are simple to-do’s, but many are both creative and deeply impactful for my life and business. My very best ideas come from these Input-Free Wakeup Walks.
What is an Input-Free Wakeup Walk?
An Input-Free Wakeup Walk is exactly what it sounds like:
Go for a walk within a few minutes of waking up.
Leave your phone and headphones behind. If you have a smartwatch with a voice recorder, use that to capture the ideas that are guaranteed to come up. If you don’t have a smartwatch, you can use a small voice recorder or go old school with a pen and notepad.
No music, podcasts, news, email, or social media.
Just walk. Enjoy the natural world. Breathe. The walk can be leisurely, or you can make it brisk to get more exercise benefits; either way, the benefits are profound. There’s no need to try to think of ideas, your subconscious mind will automatically take care of that for you.
It doesn’t need to be long — 15 minutes is great. I typically walk for 30–60 minutes (2 to just under 4 miles at a brisk pace), but you’ll get most of the benefits with 10 to 15 minutes (I find it takes a few minutes for the ideas to start flowing).
Why it Works: The Science of Silence and Movement
🧠 Quiet fuels creativity.
Research shows that our brains produce their most original ideas when we're not actively focused on anything — a phenomenon known as default mode network (DMN) activity. The DMN is activated during restful, internally-focused states like walking, daydreaming, or showering.
“When the brain is at rest, it’s actually working hard—on building neural connections and generating insights.”
— Dr. Marcus Raichle, Neuroscientist, Washington University
This explains why so many great ideas appear in the shower. It's a rare moment when your brain isn’t bombarded with input and is free to wander. An Input-Free Walk gives your brain the same quiet permission — but for much longer and with additional benefits from movement and nature.
🌤️ It supports your circadian rhythm.
Exposure to natural morning light helps reset your body’s circadian rhythm, improving your sleep, energy, and hormone regulation. One study found that early-morning light exposure improves sleep quality, mood, and cognitive performance throughout the day (Source: Khalsa et al., 2003, Journal of Clinical Sleep Medicine).
🏃♂️ Exercise in the morning boosts energy and mood.
Physical movement in the morning has been shown to:
Increase dopamine and serotonin (feel-good neurotransmitters)
Improve metabolism
Enhance cognitive function throughout the day (Source: Ratey, J. J. Spark: The Revolutionary New Science of Exercise and the Brain)
Great Minds Walked Before Us
Throughout history, some of the world’s most creative and influential thinkers have turned to walking as a way to clear their minds and spark ideas:
Aristotle
The Greek philosopher famously taught while walking the grounds of the Lyceum. His followers were called “Peripatetics,” derived from the Greek word peripatein, meaning “to walk around.”
Henry David Thoreau
Author of Walden, Thoreau wrote extensively about the value of solitary walks in nature. He believed walking was essential to thinking deeply and remaining spiritually connected to the world:
“Methinks that the moment my legs begin to move, my thoughts begin to flow.”
— Henry David Thoreau
Charles Darwin
Darwin built a sand-covered path called the "Sandwalk" on his estate, which he walked daily while developing his theory of evolution. He often credited walking for stimulating breakthroughs in his scientific thinking.
Ludwig van Beethoven
Beethoven took long, daily walks with a notebook in hand, stopping often to jot down musical ideas. Many of his compositions were born during these walks in the woods outside Vienna.
Leonardo da Vinci
One of the world’s most prolific geniuses, Da Vinci was deeply committed to taking long, quiet walks. He used these moments to observe, sketch, reflect, and mentally work through artistic and scientific ideas.
Nicola Tesla
Nikola Tesla, one of history’s most impactful inventors whose contributions include Alternating Current, which is the foundation of our entire power grid; Radio (before Marconi); the Induction Motor; Wireless Remote Control; and hundreds more, was known for his habit of long walks, often ten miles a day, which he believed stimulated his mind and helped him solve complex problems.
Steve Jobs
The Apple co-founder was known for his “walking meetings,” which he used for deep conversations and creative problem-solving. He believed walking brought a level of clarity and presence that sitting could not.
These great minds understood something science is just now beginning to explain: that movement, solitude, and the absence of external inputs are fertile ground for genius.
Why First Thing in the Morning?
Yes, any input-free walk is beneficial, but first thing in the morning is special. Here’s why:
Your mind is still uncluttered. Before email, tasks, to-do lists, or social media hijack your attention, you’re in a rare state of mental openness.
You replace harmful inputs with helpful habits. Most people wake up and immediately start scrolling. That primes your brain for reactivity and stress. Why not replace that with a ritual that brings clarity and calm?
Ideas flow faster and easier. Once your day begins in full force, creative ideation becomes harder. You’ll still get ideas with an Input-Free Walk later in the day, but it will take longer for your brain to get to its resting, creative state and start spontaneously generating ideas.
Common Objections — and Solutions
“I’m not a morning person.”
It’s OK if you’re not a member of the 5 AM Club. Just go as soon as you wake up, whenever that is.
“I’m too groggy when I wake up.”
Perfect! That’s actually when your brain is most likely to produce original insights. The sleep-to-wake transition is fertile ground for ideas. Just get up, splash some water on your face, and start moving.
“I don’t have time in the morning.”
You probably do — if you stop scrolling. Try this tomorrow: before you look at your phone or computer, go for your first 10 minute input-free walk. You’ll return more energized, focused, and clear-headed. You’re likely spending far more than those 10 minutes on email, texts, and scrolling each morning.
How to Build the Habit
Set your clothes and shoes out the night before. Make it easy. I’m typically up and out the door before my wife wakes up, so I make sure I have what I need all ready to go.
Use a smartwatch, pocket recorder, or notepad to capture your ideas. Do NOT cheat and bring your phone, or you’ll be sorely tempted to use it and destroy some of the benefits of the Input-Free Walk.
Keep it short at first. Can you spare 10 minutes? That’s all it takes to start reaping the rewards.
Stack it with another habit. For example: wake up → bathroom → drink water → walk.
Give yourself a reward. After you return, enjoy your morning coffee, or some other small pleasure.
Final Thought: Design Your Mornings
As we teach in Happiful, the most powerful life changes often come from simple habit shifts. The Input-Free Wakeup Walk is one of those shifts.
“Live by design, not by default.”
— Paul Mayer
Don’t let your first moments of the day be hijacked by other people’s agendas. Reclaim that precious mental space. Use it to generate your best ideas, reset your energy, and reconnect with yourself.
Try it Tomorrow
Try it tomorrow morning. Just get up, put on some clothes and walking shoes, and go. Resist the phone. Walk in silence. Watch what happens.
And when you return? You’ll be fully awake, more alive, and probably holding a few new ideas that might just change your life. Let me know some of the ideas you come up with!
