The Sustainable Morning

Roger Johnson is a behavioral scientist and habit design consultant with over fifteen years of experience studying the intersection of circadian biology, behavior change, and sustainable performance. He holds a master's degree in applied psychology from the University of Cambridge, where his research focused on the role of morning rituals in self-regulation and emotional stability.

Johnson's work bridges the gap between academic research and practical application. He has designed morning routine programs for Fortune 500 companies, professional athletic organizations, and military special operations units, and his methods have been adopted by over two hundred thousand individuals through his online courses and workshops. His approach is distinguished by its emphasis on sustainability over intensity, flexibility over rigidity, and evidence-based protocols over trendy hacks.

Johnson's writing has appeared in *Psychology Today*, *The Journal of Behavioral Science*, and *Harvard Business Review*, where his article "The Minimum Effective Dose of Morning Routine" became one of the publication's most-shared pieces. He is also the host of *The Sustainable Day* podcast, where he interviews researchers and practitioners about the science of daily habits.

Prior to his work in habit design, Johnson spent eight years as a clinical sleep specialist, helping patients with chronic insomnia and circadian rhythm disorders. This clinical background informs his rigorous approach to the sleep foundation of morning routines and has made him a sought-after speaker at medical and wellness conferences.

He lives in Portland, Oregon, with his wife and two children, where he practices the principles in this book every morning—sometimes perfectly, sometimes imperfectly, but always consistently enough to keep going.