Dwayne “The Rock” Johnson is known around the world for his discipline, work ethic, and intensity. But beyond the fame and muscle is a highly structured daily routine that aligns closely with circadian science. The Rock is a textbook Morning Glory chronotype—up before the sun, productive before most people are awake, and consistent in his habits. His day is designed to harness early energy, maximize output, and support both mental and physical health.

Who is The Rock?

Dwayne Johnson is a multi-hyphenate powerhouse. He’s an actor, producer, entrepreneur, retired professional wrestler, and one of the most followed figures on social media. From starring in major films to running businesses like Teremana Tequila and ZOA Energy, he credits his success not to talent alone, but to showing up every day with intention and grit.

The Rock’s Motto:

His famous quote sums it up: “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.”

The Rock’s Daily Routine

Here’s a breakdown of how The Rock structures his day, based on interviews, social media posts, and articles.

Morning (3:30 AM – 8:30 AM)

• Wakes up around 3:30 to 4:00 AM. He values this quiet time before the world wakes up.

• Begins his day with fasted cardio, often outdoors or on a treadmill.

• Has his first meal around 5:00 AM, typically a mix of protein (like eggs or cod), oatmeal, and fruit.

• From 5:30 to 7:30 AM, he lifts weights in his private gym, the Iron Paradise.

• Around 8:00 AM, he eats a post-workout meal—often steak, eggs, and complex carbs like sweet potatoes.

Midday and Afternoon (9:00 AM – 4:00 PM)

• From 9:00 AM to noon, he focuses on creative work, filming, brand meetings, or business strategy.

• Around 12:30 PM, he eats lunch, usually featuring lean protein (like chicken or bison), vegetables, and brown rice or quinoa.

• The afternoon may include another workout, additional filming, or recovery.

• Throughout the day, he snacks on protein shakes, rice cakes with peanut butter, or jerky to maintain energy.

Evening (5:00 PM – 9:30 PM)

• Dinnertime is around 5:00 to 6:30 PM with his wife and daughters. This is often unplugged family time.

• After dinner, he winds down by watching TV, spending time with family, or enjoying a small glass of his Teremana tequila.

• He starts his nighttime routine around 9:00 PM and goes to bed by 9:30.

Bonus: The Cheat Meals

The Rock is famous for his over-the-top cheat meals, which he typically enjoys on Sundays. Think pancakes stacked sky high, full sushi platters, or double cheeseburgers with fries. While his regular meals are clean and performance-based, he believes in balance and making room for enjoyment.

Final Thoughts

Dwayne Johnson is a prime example of how aligning your routine with your natural energy can lead to better performance and well-being. As a Morning Glory, he front-loads his day with effort, maintains structure, and protects his recovery. His approach is a reminder that discipline doesn’t mean rigidity—it means knowing your rhythm and sticking to it.

Want to know if you’re a Morning Glory like The Rock? Take the Chronotype Quiz in the Owaves app and discover your body clock type.

Follow Dwayne “The Rock” Johnson