Kreatures Of Habit Podcast with Michael Chernow

Episode: Prayers, Pushups & Poses: A 5-Minute Morning Routine | Monday Moments
Date: March 30, 2026

Episode Overview

In this brisk, motivating "Monday Moments" solo episode, Michael Chernow—founder and host of Kreatures of Habit—dives deep into the transformative power of a simple, non-negotiable five-minute morning routine he calls "prayers, pushups, and poses." With his characteristic, high-energy tone, Michael describes how committing to this ritual for years has helped him tackle anxiety, boost productivity, and set the tone for each day. The episode is especially aimed at listeners looking for a practical, accessible way to add reflection and movement into their mornings, regardless of their lifestyle or experience level.

Key Discussion Points & Insights

1. The Power of Consistency

• Michael opens by emphasizing the importance of daily disciplines:

  "I believe that consistency wins and I call it prayers, pushups and poses. It just helps set the tone for the day for me."
  (00:00)

• The central idea: A consistent morning ritual, no matter how small or simple, pays long-term dividends in peace, energy, and focus.

2. Dealing with Morning Anxiety and Feeling Rushed

• Many people wake up feeling anxious or rushed; Michael’s routine is designed as an antidote:

  “A lot of us wake up in the morning with anxiety. A lot of us wake up in the morning feeling rushed. And so for me, I start this little routine with prayer.”
  (00:14)

• This routine is presented as universally adaptable, helping to ground the mind and body before the busyness begins.

3. The Three-Part Morning Routine

a. Prayers or Box Breathing

• Michael spends the first three minutes in prayer.

  "If prayer is not your thing, I encourage you to use something like box breathing."
  (01:23)

• He describes his prayers as consistent and grounding, performed on his hands and knees.
• Alternative: Box breathing for mindfulness and focus.

b. Pushups

• After prayer, he jumps straight into pushups—currently, 70 consecutive reps each morning.

  "I bang out 70 real straight pushups. And why do I do push ups in the morning? Well, it just gets the blood flowing. It’s a win.”
  (02:22)

• The emphasis is on effort, not number; even two pushups is a start.

c. Poses (Yoga)

• He transitions directly into yoga poses:
  • Five rounds of Downward Dog and Upward Dog, focusing on breath:

    “I breathe in as I go into down dog... I breathe out as I come forward into up dog. And I take nice long breaths.”
    (03:15)

  • Then, five rounds of Cat/Cow stretches, again with deliberate focus on breathing:

    “I breathe in for the up position of cat. Cow... I exhale on the cow portion.”
    (03:42)

• These movements help both the body (flexibility, circulation) and mind (presence, calm).

4. Routine Flexibility and Mastery

• The “prayers, pushups, and poses” method takes only about five minutes:

  “It takes no time and it's really grounding and it gives you an opportunity to be consistent with something.”
  (04:10)

• Michael encourages listeners to adapt the routine based on their own needs and lifestyles, reiterating that the count (of pushups, for example) doesn’t really matter—what counts is showing up every day.

5. The Philosophy: Owning the Morning = Owning Your Life

• Powerful reflection on why the morning matters:

  "I really do believe that owning the morning gives you an opportunity to own the day. And if you own your day, you basically own your life, right?"
  (05:10)

• Michael highlights the idea that each day is a new chance to “put numbers up on the board," reinforcing presence and self-leadership.

6. Real-Life Impact & Gratitude

• Michael shares a heartfelt, personal morning moment:

  "This morning I was doing my prayers, pushups and poses and I was really like, I...had a lot of gratitude, especially when I was doing my poses... It's like 5:15 in the morning, I'm by myself, I'm taking my time with this... it just felt great."
  (06:28)

7. Audience Encouragement

• The episode closes with words of encouragement for listeners, especially those struggling with anxiety or addiction:

  "Most people that struggle with addiction or even are in recovery, wake up with what we call untreated alcoholism, which means that you wake up and your brain is moving faster than a speeding bullet. And slowing that down first thing in the morning is like a really, really nice way to get you set up for success for the day."
  (08:15)

• Michael’s core message: Take ownership with a simple, repeatable routine and share it with others who might benefit.

Notable Quotes & Memorable Moments

• On daily discipline:

  "Consistency wins."
  (00:01)

• On adapting the morning routine:

  “If prayer is not your thing, use box breathing.”
  (01:23)

• On physical wins:

  “It just gets the blood flowing. It’s a win.”
  (02:28)

• On mind-body connection:

  “Taking a nice long inhale on the down dog and an exhale on the up dog... It just felt great.”
  (06:40)

• On the importance of now:

  "You can't show up as your best self yesterday because that is gone and tomorrow you can plan for. But ultimately what you do is now. Life happens now."
  (05:40)

Important Timestamps

• 00:00 – 01:00: Introduction, theme of consistency, and overview of the 5-minute routine
• 01:00 – 02:30: Detailed breakdown of prayers/box breathing
• 02:30 – 03:50: Pushup segment—why it's included, how many, and Michael's experience
• 03:50 – 04:50: Yoga poses (downward dog, upward dog, cat/cow) and emphasizing breathwork
• 05:00 – 06:00: The underlying philosophy: Owning the morning, owning the day
• 06:00 – 07:00: Personal reflection—gratitude during routine
• 08:00 – end: Outreach and support for those with anxiety or in addiction recovery; episode wrap

Tone & Language

Michael Chernow’s style is warm, honest, and energetic—peppered with New York hustle and plenty of encouragement. His message is straightforward but passionate: simple, consistent habits can change your life, starting with just five minutes each morning.