People often ask me: “How do you stay so consistent with creating music, posting content, and building your career? Don’t you ever run out of ideas or energy?”
The honest answer is yes—sometimes I do. But consistency isn’t about always having perfect energy or endless inspiration. It’s about having systems and routines that carry you through the days when motivation is low, creativity feels blocked, and pushing forward feels difficult.
As an independent dancehall artist building my career as Tray Millen, I don’t have the luxury of waiting for inspiration to strike or motivation to appear magically. I need to create consistently, release regularly, engage daily, and keep improving—whether I feel like it or not.
The secret? Routines.
Not rigid, joyless schedules that kill creativity. But intentional daily practices that create structure while leaving space for spontaneity, that build momentum through consistency while keeping the creative spark alive.
These are the actual routines that keep me creative and consistent. Not theoretical ideals, but the real practices I use every single day to show up, create, and move my career forward.
Let’s break down my entire day—the specific routines, the reasoning behind them, and how you can adapt them for your own creative journey.
The Philosophy Behind My Routines
Before diving into the specifics, let me share the principles that guide how I structure my days.
Structure Creates Freedom
The paradox:
It seems like routines would restrict creativity, but the opposite is true. When the basics are handled through routine (morning practices, content posting, administrative tasks), mental energy is freed for pure creation.
The reality:
Deciding what to do, when to do it, and how to do it drains mental energy. Routines eliminate those decisions, preserving creative energy for what matters most.
Consistency Compounds
Small daily actions compound into massive results over time:
- 30 minutes of creation daily = 182.5 hours yearly
- One social post daily = 365 pieces of content yearly
- 15 minutes of skill practice daily = professional-level improvement
The key: Show up consistently. Let time do the heavy lifting.
Energy Management Over Time Management
Different activities require different energy:
- Creative work requires high mental energy
- Administrative tasks can be done with lower energy
- Physical activities can boost or drain energy depending on timing
The strategy: Schedule high-energy activities when energy is naturally high. Save low-energy tasks for naturally low-energy times.
Flexibility Within Structure
Routines should be:
- Consistent enough to build habits
- Flexible enough to adapt to life’s realities
- Structured enough to ensure priorities get done
- Loose enough to allow creative spontaneity
The balance: Core routines are non-negotiable. Everything else can flex based on circumstances and needs.
My Morning Routine: Setting the Foundation (6:00 AM – 9:00 AM)
How I start my day determines how everything else unfolds.
6:00 AM – Wake Up and Hydrate
What I do:
Wake up naturally (no alarm when possible). Drink 16-20 oz of room temperature water immediately.
Why it matters:
- Body is dehydrated after sleep; water jumpstarts system
- Room temperature water is easier on body than cold
- Starting day with healthy action creates positive momentum
The mindset: First action of the day is taking care of my body. Sets tone of self-care and intentionality.
6:10 AM – No Phone Zone (Critical)
What I do:
Absolutely no phone, social media, or internet for at least 30-45 minutes after waking.
Why this is non-negotiable:
- Checking phone immediately puts you in reactive mode
- Social media comparison can kill motivation before day starts
- Others’ content/energy influences your mental state
- First thoughts of day should be yours, not external inputs
What I do instead:
- Stretch or light movement
- Sit quietly or meditate
- Think about the day ahead
- Connect with how I’m feeling physically and mentally
The benefit: Starting from internal center rather than external chaos changes everything.
6:30 AM – Movement and Energy
What I do:
20-30 minutes of physical activity:
- Light workout (push-ups, burpees, squats, core work)
- Dancing to music (high-energy dancehall usually)
- Yoga or stretching
- Walk around neighborhood
Why it matters:
- Physical movement generates mental energy
- Exercise releases endorphins improving mood
- Blood flow to brain enhances creativity
- Starting day with accomplishment (completed workout) creates momentum
The flexibility: Intensity varies by how I feel. Some days it’s intense workout. Some days it’s gentle stretching. Key is movement, not specific activity.
7:00 AM – Gratitude and Intention
What I do:
5-10 minutes of intentional practice:
Gratitude (3-5 minutes):
Write or mentally acknowledge 3-5 specific things I’m grateful for related to music career and life generally.
Today’s example:
- Grateful for 150 new listeners yesterday
- Grateful for the encouraging DM from a fan
- Grateful my voice feels healthy and strong
- Grateful for the opportunity to create today
- Grateful for this discipline and routine
Intention setting (2-5 minutes):
Decide what today is about. What defines success today?
Today’s intention:
“Today I’m focused on creating one quality track and engaging authentically with my community. Everything else is bonus.”
Why this matters:
- Gratitude shifts mindset from lack to abundance
- Intention creates direction and clarity
- Starting from positive, purposeful place affects entire day
7:15 AM – Fuel the Body
What I do:
Healthy breakfast with protein, complex carbs, healthy fats:
- Eggs and vegetables
- Oatmeal with fruit and nuts
- Smoothie with protein and greens
- Whatever feels nourishing
Why it matters:
- Brain needs proper fuel for creative work
- Stable blood sugar prevents energy crashes
- Healthy food = better focus and mood
What I avoid:
- Heavy, greasy food that makes me sluggish
- Too much caffeine early (wait until after breakfast)
- Sugary foods that spike then crash energy
7:45 AM – Review and Plan (15 minutes)
What I do:
Review day’s priorities and plan execution:
- Check calendar for time-sensitive items
- Review goals and what moves toward them
- Identify 1-3 most important tasks (MITs)
- Plan when and how I’ll complete them
The framework:
- What MUST get done today?
- What SHOULD get done if possible?
- What would be NICE to do if time allows?
Why this matters:
Clear priorities prevent wasting day on busywork. Know exactly what success looks like before starting.
8:00 AM – First Creative Block
What I do:
Dive immediately into creative work before anything else:
- Studio session (creating or recording)
- Writing lyrics
- Working on track production
- Planning creative content
Why this timing:
- Morning energy is highest
- Creative work gets done before distractions
- Day starts with progress on what matters most
- If nothing else gets done, at least I created
Duration: 60-90 minutes of focused creative work
The protection: No meetings, calls, or appointments during this time block if possible. Sacred creative time.
Mid-Morning Routine: Content and Engagement (9:00 AM – 12:00 PM)
Creative work is done. Now I handle content and communication.
9:30 AM – Social Media Content Creation
What I do:
Create and schedule social media content:
- TikTok videos (2-3 for the day)
- Instagram Reels
- Stories and engagement posts
- YouTube Shorts
Batching strategy:
Often I record multiple pieces of content in one session:
- Film 5-7 TikToks at once
- Edit and schedule for coming days
- Create variations on themes
- Repurpose across platforms
Why batching works:
- Reduces daily decision fatigue
- Maintains consistency even on busy days
- More efficient than creating one piece at a time
- Allows posting at optimal times even when I’m busy
10:30 AM – Engagement and Community
What I do:
30-45 minutes of genuine engagement:
- Respond to comments on my content
- Reply to DMs and messages
- Engage with other artists’ content
- Comment on posts in my niche
- Participate in community discussions
Why this is scheduled:
- Ensures I actually do it consistently
- Prevents me from spending all day on social media
- Creates genuine connections without getting lost in scrolling
The approach: Genuine, thoughtful engagement. Not just “fire emoji” comments, but meaningful interaction.
11:15 AM – Administrative Tasks
What I do:
Handle business side of music career:
- Email responses
- Booking communications
- Website updates
- Analytics review
- Payment and financial tracking
- Scheduling and calendar management
Why this timing:
- Energy is still good but not peak creative energy
- Gets tasks done that could distract later
- Administrative clarity supports creative freedom
Time limit: 30-45 minutes maximum. Don’t let admin consume the day.
Midday Break and Reset (12:00 PM – 1:30 PM)
Intentional break to recharge for afternoon productivity.
12:00 PM – Lunch and Rest
What I do:
Proper lunch break away from work:
- Healthy, substantial meal
- Step away from computer/phone
- Physical movement (walk, stretch)
- Mental break from music/career
Why this matters:
- Sustained creativity requires rest
- Afternoon productivity depends on midday recharge
- Physical and mental health need this break
What I avoid:
- Working through lunch
- Eating at computer
- Stressful conversations
- Heavy food that makes me sluggish
1:00 PM – Light Entertainment or Learning
What I do:
30 minutes of guilt-free consumption:
- Watch YouTube videos (music, education, entertainment)
- Read articles or blogs
- Listen to podcast
- Consume content I enjoy
Why this is scheduled:
- Gives permission to consume without guilt
- Bounded time prevents endless scrolling
- Inspiration often comes from consuming others’ creativity
- Mental refreshment before afternoon work
Afternoon Routine: Second Creative Push (1:30 PM – 5:00 PM)
Energy is lower than morning but still productive.
1:30 PM – Second Creative Block
What I do:
Another focused creative session:
- Continue morning’s creative work
- Different creative task (if morning was recording, afternoon might be mixing)
- Content creation for website/blog
- Planning future releases
Why afternoon session:
- Two focused creative blocks daily = massive productivity
- Different activities than morning keeps interest
- Flexibility to pursue what feels right in the moment
Duration: 60-90 minutes focused work
3:00 PM – Skill Development and Learning
What I do:
Intentional improvement time:
- Vocal practice and exercises
- Production tutorials and learning
- Studying reference tracks
- Experimenting with new techniques
- Reading industry news and trends
Why this is separate from creation:
- Learning time is investment in future capability
- Experimenting without pressure of “making something good”
- Continuous improvement compounds over time
Duration: 30-45 minutes
4:00 PM – Collaboration and Networking
What I do:
Connect with other creatives:
- Producer communication
- Artist collaboration discussions
- Industry relationship building
- Community participation
- Networking activities
Why this timing:
- Many creative professionals are available afternoons
- Energy is still good for relationship building
- Separating this from morning prevents distraction during creative time
5:00 PM – Day Wrap and Planning
What I do:
Review day and prepare for tomorrow:
- What got accomplished?
- What didn’t get done and why?
- What needs to carry over to tomorrow?
- Quick planning for next day’s priorities
Why this matters:
- Cognitive closure on the work day
- Tomorrow starts with clarity, not confusion
- Tracking progress prevents feeling like nothing gets done
- Identifies patterns and opportunities for improvement
Evening Routine: Rest and Recharge (5:00 PM – 10:00 PM)
Evening is for personal life, rest, and sustainable lifestyle.
5:00 PM – Workout or Physical Activity
What I do:
More substantial physical activity than morning:
- Gym session
- Basketball or sports
- Dance practice
- Longer walk or run
Why evening timing:
- Releases work day stress and tension
- Physical health supports creative longevity
- Social activity if working out with others
- Energy outlet preventing burnout
6:30 PM – Dinner and Social Time
What I do:
Proper dinner and time with friends/family:
- Nutritious meal
- Social connection
- Conversations unrelated to music
- Relationship maintenance
Why this is non-negotiable:
- Human connection prevents isolation
- Life outside music keeps perspective
- Relationships matter more than career
- Sustainable career requires balanced life
8:00 PM – Creative Freedom Time
What I do:
Unstructured time for whatever I want:
- Create if inspired (no obligation)
- Watch shows or movies
- Read for pleasure
- Hobbies unrelated to music
- Social activities
- Whatever feels good
Why this matters:
- Life isn’t only work
- Joy and pleasure fuel creativity
- Rest is productive
- Balance prevents burnout
9:30 PM – Wind Down Routine
What I do:
Prepare for quality sleep:
- Phone off or on airplane mode
- No screens 30 minutes before bed
- Light reading or journaling
- Reflection on day
- Calm, peaceful activities
Why sleep matters:
- Creativity requires rest
- Tomorrow’s energy depends on tonight’s sleep
- Processing and consolidation happen during sleep
- Sustainable consistency requires proper rest
10:00 PM – Sleep
Goal: 7-8 hours of quality sleep
Why it’s non-negotiable:
Everything depends on rest. Creativity, energy, mood, health, consistency—all require proper sleep.
Weekly Variations and Flexibility
Daily routines adapt to weekly realities.
Monday-Friday: Production Days
Focus:
- Heavy creation and content production
- Regular schedule mostly maintained
- Building momentum through the week
Saturday: Flexible Day
Approach:
- Lighter routine
- Create if inspired but no obligation
- Catch up on tasks if needed
- More social and personal time
Sunday: Rest and Planning
Focus:
- Minimal work (only urgent items)
- Planning and preparation for coming week
- Full rest and recharge
- Reflection and intention setting
How to Build Your Own Routines
Don’t copy mine exactly. Build what works for YOUR life, energy, and goals.
Start Small
Week 1: Add ONE routine (morning or creative block)
Week 2: Maintain first, add second
Week 3: Maintain both, add third
Gradually build over months
Experiment and Adjust
What works for me might not work for you:
- Different optimal creative times
- Different energy patterns
- Different life circumstances
- Different priorities
Test, observe, adjust: Find what produces results for you specifically.
Make It Sustainable
Routines should:
- Feel doable, not overwhelming
- Fit your actual life circumstances
- Leave room for spontaneity
- Energize more than drain
If routine feels like torture, adjust it.
The Habits Behind the Routines
These daily routines rest on fundamental habits:
1. Sleep discipline:
Can’t maintain routines without proper rest.
2. No negotiation with fundamentals:
Morning routine, creative blocks, physical activity—these happen regardless.
3. Preparation the night before:
Tomorrow’s success begins tonight (clothes ready, workspace clean, priorities clear).
4. Regular reviews:
Weekly and monthly reviews ensure routines still serve goals.
5. Self-compassion:
Some days don’t go as planned. One imperfect day doesn’t destroy consistency.
The Results of These Routines
What these routines have created:
Creative output:
- Consistent music releases
- Daily social media content
- Regular skill improvement
- Growing catalog of work
Career momentum:
- Steady audience growth
- Increasing opportunities
- Professional reputation
- Sustainable progress
Personal well-being:
- Better mental health
- Physical fitness maintained
- Relationships preserved
- Life balance achieved
Skill development:
- Noticeable improvement over time
- Growing capabilities
- Expanding creative range
- Professional-level craft
The Hard Truth
Routines aren’t sexy.
They’re not exciting. They don’t promise overnight success. They’re simply showing up every day and doing the work.
But they work.
Everything I’ve built—my career, my skills, my audience, my opportunities—comes from consistent daily routines repeated thousands of times.
The compound effect is real:
Small actions, done consistently over time, produce results that seem impossible from single efforts.
Your Move
You don’t need my exact routines.
You need YOUR routines—built around your life, goals, and rhythms.
Start today:
- Choose one routine to implement
- Do it tomorrow
- Repeat daily for a week
- Notice the difference
- Build from there
Give it time:
Routines feel awkward initially. They become natural through repetition. Push through the first few weeks.
Trust the process:
Results lag behind action. Keep showing up. The compound effect is working even when you can’t see it yet.
Final Thought
I’m not special or superhuman.
I’m just an independent artist who built routines that make consistency automatic.
You can do the same.
Not overnight. Not easily. But definitely, with intentional daily practices repeated over time.
These routines changed my career and life.
They can change yours too.
Start building your routines today.
Your future self will thank you.
Want to build unshakable creative routines? Subscribe to the TrayMillen.com newsletter for routine templates, tracking tools, and accountability support. Follow me on Instagram Stories to see these routines in action daily—the good days and the messy ones.
Download free: “The Creative Routine Builder Workbook” at TrayMillen.com/routines
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