Ben Greenfield’s Daily Schedule

• Wake Up Time: Between 4:30 and 5:00 am, Ben wakes up naturally.
• No Artificial Stimulation: He avoids bright lights and loud noises, letting his body adjust gently to the new day.
• SleepMaster Sleep Mask: Ben removes his large, wrap-around SleepMaster sleep mask, which helps him achieve deep sleep throughout the night.
• Brain.FM Sleep Sounds: He turns off the calming Brain.FM sleep sounds, which play through the night to enhance sleep quality.
• Sleephones: Ben removes his comfortable SleepPhones, ensuring he gets restful, uninterrupted sleep.
• DeltaSleeper: The final step involves taking off his DeltaSleeper device, which supports deep sleep cycles.

Following this natural wakeup routine, he sets the stage for a productive and health-focused day.

• Face Wash: Ben starts his oral care routine by washing his face and preparing himself for the day ahead.
• The Dirt Tongue Scraper: He uses the Dirt Tongue Scraper to remove any build-up on his tongue, promoting better oral hygiene.
• The Dirt Oil Pulling Mouthwash: Ben follows up with the Dirt Oil Pulling Mouthwash, swishing it around his mouth to pull out toxins and improve oral health.
• Gargling: He completes the oral hygiene process by gargling to ensure his mouth feels clean and refreshed.
• Shaving: If necessary, Ben takes the time to shave, keeping his appearance neat.
• Skincare: After his oral care, Ben applies toner, lotion, and a clay mask from Alitura to his face, maintaining healthy and vibrant skin.

Ben demonstrates the importance of combining natural products with consistent habits by following this detailed oral care routine. This approach not only enhances oral hygiene but also supports his overall health and wellness goals.

• Hydration: Ben begins his day with a giant glass of water, enriched with Hydrogen H2 tabs, Quinton minerals, and a Jigsaw Adrenal Cocktail. This combination supports hydration, mineral balance, and adrenal health.
• Coffee or Tea Prep: He then preps his morning coffee or tea, choosing between Kion coffee, MiCacao tea, or Four Sigmatic Mushrooms. These beverages offer a blend of energy, antioxidants, and wellness benefits.
• Boiling Water: Ben puts the water on to boil, preparing for his morning brew.
• Morning Activity: While waiting for the water, he heads to his basement gym or, if the weather is nice, goes outside into the sun. He prefers to be barefoot to gain the benefits of earthing, which enhances his connection to nature.

Ben Greenfield’s daily habits, including his hydration and coffee preparation, show his commitment to health and wellness right from the start of his day. These simple yet effective habits contribute to his overall health and daily performance.

• Hydration First: After drinking his morning water, Ben focuses on stretching to kickstart his body.
• Textured Foam Roll: He uses a textured foam roller to massage his muscles, improve blood flow, and relieve tension.
• Breathwork: Incorporating a little breathwork, Ben enhances his stretching routine by promoting relaxation and mental clarity.
• Mini Trampoline: He bounces on a mini trampoline, which stimulates his lymphatic system and adds a fun element to his morning.
• Environment: Ben usually performs these activities in front of a Biocharger or sunlight, combining biohacking tools with natural energy to boost his overall wellness.

Incorporating stretching into your morning routine, as Ben Greenfield does, can greatly enhance flexibility. If you're looking to add meditation to your daily schedule, check out our daily meditation routine article for more tips on mental clarity and relaxation.

• Prayer and Bible Reading: After stretching, Ben dedicates time to praying and reading the Bible, grounding his day in spirituality.
• Heart Rate Monitoring: While praying, he straps on a Bluetooth-enabled heart rate monitor, applying conducting gel over the electrodes.
• Health Testing: He performs a quick five-minute measurement of his heart rate variability (HRV), nervous system readiness, and stress using the NatureBeat app. This helps him assess his body’s state and readiness for the day ahead. The health testing is an integral part of the Ben Greenfield fitness routine.

• Morning Coffee or Tea: Ben grabs a cup of coffee, which is usually three weeks caffeinated and one-week decaf to manage his caffeine intake. He prefers good organic coffee and orders three bags of caffeinated and one bag of decaf with each order.
• Focused Work Session: For 60-90 minutes, Ben works on writing or research projects. This focused time allows him to dive deep into his work without distractions.
• Morning Reading: While drinking his coffee, Ben does some light morning reading, usually blogs or research articles, which helps him stay informed and inspired.
• Avoiding Stress: He stays away from email, social media, and anything that might stress him out during this time, ensuring a calm and productive start to his day.

• Morning Meditation: Ben and his family focus on meditation using the Spiritual Disciplines Journal. This practice sets a mindful and peaceful tone for the day. If you want to start journaling in your daily schedule, our Journaling Article might be helpful.
• Quality Time: He spends quality time with his two boys before they head to the bus stop, discussing their sleep, dreams, breakfast, and the day’s activities.
• Productive Day Ahead: Once the boys are off, Ben has 8 hours of extreme productivity. His goal is to finish all hard work by the time they return home.
• Afternoon Activities: With his work done, Ben and his boys have plenty of time for afternoon workouts, adventures, and fun activities, ensuring a balanced day of productivity and family fun.

Ben Greenfield’s daily schedule highlights the importance of family meditation and quality time, enhancing his personal well-being and family relationships.

• Morning Routine: Ben kicks off his day with a single, monumental bathroom visit, getting it all out of the way in one go.
• Bathroom Ritual: He goes into the bathroom, hops onto his trusty Squatty Potty, and performs a series of strategic shifts, shimmies, and shakes until the mission is accomplished.
• Multitasking Master: While on the throne, Ben keeps himself entertained and productive. He scrolls through emails and Facebook, catches up on his bathroom books and magazines, and chills until the job is done.
• Duration: This glorious process typically takes 15-20 minutes, leaving Ben walking out with a big, satisfied smile, ready to conquer the day.

• Monday and Friday: Ben focuses on yoga, incorporating his hybrid version of basic flow yoga with deep breathing exercises. Often, he performs yoga in the cold and sometimes wears an elevation training mask to enhance his practice.
• Wednesday: This day is dedicated to recovery with a 20-25 minute full body foam roller session followed by 5-10 minutes hanging from an inversion table, helping him maintain flexibility and spinal health.
• Tuesday and Thursday: Ben utilizes an infrared sauna, practices Kundalini yoga, and performs warrior breathing. He follows these activities with a 5-minute cold water swim at 55-60°F or a cold shower, combining heat and cold therapy for optimal recovery.
• Saturday and Sunday: His weekend routine includes a 30-minute nasal breathing and breath hold walk, practicing a 4-count breathing pattern (in, hold, out, hold) and breath holds every few minutes. Alternatively, he opts for a 30-minute Onnit kettlebell walk for strength and endurance.
• Cold Plunge: Regardless of the day's specific activities, Ben always ends his routine with a cold plunge. After the cold shower, he applies Ancient Mineral’s magnesium lotion to his legs and extra virgin olive oil, avocado oil, or his skin serum to his face, ensuring his body and skin are well cared for.

Interested in learning more about the benefits of cold plunges? Check out our detailed Cold Plunge article for in-depth information and tips on incorporating this practice into your routine.

• Green Base: Ben uses a huge bunch of greens, preferring kale but also opting for spinach, bok choy, or mustard greens.
• Cleansing Herbs: Fresh herbs like parsley, cilantro, or thyme are added for their cleansing properties.
• Healthy Fats: He includes half an avocado, or a whole one if it’s a high-calorie day and 4-6 oz of BPA-free full-fat coconut milk from Native Forest. The less coconut milk used, the thicker the smoothie, which Ben prefers as it aids digestion.
• Flavor and Nutrients: To enhance the flavor, Ben adds 2 teaspoons of organic cacao powder, 2 teaspoons of cinnamon, one or two teaspoons of sea salt from Ava Jane’s Kitchen, and 1 tablespoon of extra virgin olive oil, avocado oil, or coconut oil.
• Blending: Blend everything for about 60 seconds to maintain texture and avoid over-processing.
• Add-Ins: After blending, Ben adds 20-30g of clean protein powder, 2 teaspoons of organic collagen hydrolysate from Bulletproof, 1 large handful of unroasted, non-vegetable-oil-coated nuts, 1 small handful of organic dark cacao nibs, and 1 large handful of organic unsweetened coconut flakes.

This green smoothie is a key part of Ben Greenfield’s daily habits, ensuring he starts his day with a powerful dose of nutrients.

• Team Huddle: Ben kicks off his workday with a huddle with the Ben Greenfield Life team. This meeting sets the stage for the day's tasks and ensures everyone is aligned and motivated.
• Red Light Therapy: During the first 20 minutes of his office work routine, Ben uses a red light wrap-around device by Kineon. This practice not only supports his health and wellness but also boosts his energy levels and mental clarity. If you want to learn more about the benefits of red light therapy for your daily routine, consider checking out our informative article on Red Light Therapy.
• Focused Work Session: Following the huddle, Ben dives into his work. This period is dedicated to various tasks, including writing, research, and content creation. His commitment to staying focused during this time is a key part of his productivity.
• Strategic Breaks: Ben incorporates strategic breaks into his work routine to maintain high energy levels and mental clarity. These breaks are a crucial element of his daily habits, allowing him to stay sharp and avoid burnout.
• Continuous Learning: Throughout the day, Ben stays updated with the latest in biohacking, fitness routines, and wellness tips. This continuous learning helps him stay at the forefront of his field and provides fresh insights for his work.

Ben Greenfield’s daily schedule reflects his commitment to a structured and efficient work routine, balancing productivity with well-being.

• Low-Calorie/Nutrient-Dense Meal: Ben typically prepares a mash-up of Cowan's vegetable powders, Akasha sea moss gel, pumpkin puree, and chia seeds.
• Protein and Greens: He includes homemade yogurt, a few mixed greens, and leftover fish or meat from the night before.
• Creative Wraps: Often, he wraps this mix in nori seaweed or a Siete wrap, for a convenient and tasty meal.
• Superfood Drink: On the side, Ben enjoys bone broth from Kettle & Fire or a superfood drink, such as green juice from Organifi, to boost his nutrient intake.

This lunch routine is a key part of Ben Greenfield's schedule, ensuring he maintains high energy levels and optimal health throughout the day.

• Napping Setup: Ben unfolds and plugs in the Biomat on the floor of his office, bedroom, living room, or wherever he plans on napping.
• Napping Apps: He uses the Brain.FM napping app or sets the SleepStream app to “Power Nap” binaural beats mode with “Sleepstream Mix” as white noise in the background. Headphones are essential for this to work properly, and Ben typically uses his standard white Apple iPhone headphones or SleepPhones.
• Sleep Mask: Ben puts on the SleepMaster wraparound sleep mask, which covers both his eyes and ears, creating an ideal environment for napping.

This structured routine ensures that Ben Greenfield's daily schedule includes a restorative and refreshing post-lunch nap.

• Cold Plunge: One of Ben’s favorite methods to boost energy is a cold plunge. This invigorating practice helps wake up his body and mind, providing a fresh burst of energy.
• Tibetan Longevity Exercises: As part of the Ben Greenfield fitness schedule, he often performs Tibetan longevity exercises, which are designed to enhance vitality and overall well-being. These exercises are an integral part of his fitness routine.
• Biocharger Session: Another key part of his routine is a Biocharger session. This innovative device uses a combination of light, frequencies, and harmonics to optimize his body’s energy levels and recovery.

These energy-boosting activities are crucial components of Ben Greenfield’s daily habits, ensuring he stays productive and energetic throughout the day.

• Reactive Work Mode: Unlike the morning, which is reserved for proactive tasks like creating and making, Ben uses the late afternoon for reactive work. This includes taking phone calls, responding to emails, and handling other managerial tasks.
• Administrative Tasks: He takes this time to pay bills, open mail, and packages, and manage any administrative duties that need attention.
• Social Media and Communication: Ben checks and responds to blog comments, emails, and social media messages on platforms like Facebook, Twitter, and Instagram.
• Balancing Roles: This routine helps Ben balance his roles as a creator and a manager, ensuring that both proactive and reactive tasks get the attention they need.

This structured approach is a key part of Ben Greenfield’s routine, allowing him to maintain productivity and stay organized.

• Active Play: As part of the Ben Greenfield fitness routine, he enjoys activities such as tennis, pickleball, walking, or hiking. Sometimes he includes his family in these activities, or if necessary, he handles work calls while engaging in these exercises on his own.
• Family Workouts: When his kids return from school, Ben dives into playful yet effective bodyweight workouts. These include backward and forward crabwalks with a kid riding on his waist, overhead child presses with squats, bear crawls, pushups, and crocodile crawls—all with a kid on his back. He finishes with arm curls, holding a kid upside down by their legs.
• Pool Workout: Ben’s pool workouts are equally fun and challenging, involving underwater swims, doggy paddles, pool pullouts, and treading water, all with a kid on his back.
• Kids' Mini-Workout: Ben incorporates a kid-friendly version of his workout, including hill sprints while wearing a weighted vest, barbell squats and deadlifts, Onnit kettlebell swings, and burpees. The kids participate in easier versions of these exercises. They also join him for the first 10 minutes of his 30-minute infrared sauna session.

These activities ensure Ben Greenfield’s daily routine is filled with both fitness and family bonding.

• Book Review: Ben gathers his family for a book review, guiding his sons through a new chapter of a book each day. This activity promotes learning and discussion within the family.
• Dinner Preparation: The whole family participates in preparing dinner together. This shared activity not only ensures a healthy meal but also builds teamwork and togetherness.
• Pre-Dinner Song: Before sitting down to eat, the family sings a pre-dinner song. This ritual adds a joyful element to their mealtime routine.
• Family Prayer: The dinner preparation concludes with a family prayer, reinforcing their spiritual connection and gratitude.

These evening habits are a core part of Ben Greenfield’s daily habits, creating a harmonious and fulfilling family life.

• Dinner Games and Conversation: The family engages in various dinner games, promoting interaction and fun. These games often lead to interesting conversations and lots of laughter, making dinner an enjoyable and bonding experience.
• Healthy and Delicious Meal: Dinner typically includes a good vegetable or salad, meat, sweet potatoes, roasted carrots, or beets. This balanced meal ensures everyone gets the nutrients they need.
• Healthy Dessert: For dessert, Ben’s family enjoys healthy options such as homemade ice cream, dark chocolate mixed with yogurt, or some frozen blueberries and dark chocolate. These treats are both nutritious and satisfying.

This part of Ben Greenfield’s daily schedule is not just about eating; it’s about spending quality time together and creating lasting memories.

• Kitchen Cleanup: After dinner, the family works together to clean up the kitchen. This shared responsibility helps instill a sense of teamwork and keeps their living space organized.
• Guitar Practice: Ben and his family spend some time practicing the guitar, adding a musical touch to their evening. This practice not only enhances their musical skills but also provides a relaxing and creative outlet.
• Post-Dinner Yard Games: Occasionally, the family heads outside for yard games like cornhole and bocce ball. These activities are a fun way to enjoy each other’s company and get a little more physical activity before bedtime.

This wind-down routine is an important part of Ben Greenfield’s daily schedule, promoting relaxation and family bonding.

• Evening Meditation: Ben begins with an evening meditation using the Spiritual Disciplines Journal. This practice helps center and calm the family, setting a peaceful tone for bedtime.
• Bedtime Story: Each night, Ben reads a bedtime story to his kids. This not only creates a love for reading but also builds a cherished moment of connection and relaxation.
• Family Prayer: The day ends with a family prayer, reinforcing their spiritual connection and expressing gratitude.

Ben Greenfield’s bedtime routine combines meditation, storytelling, and prayer to create a nurturing and calming end to the day. These evening habits support his family’s spiritual and emotional well-being, ensuring a restful night and a strong family bond.

• Evening Reading: Ben dedicates this time to casual reading, selecting books that interest him and help him relax. This habit is a great way for him to wind down and prepare for a good night's sleep.
• Snuggling with Jessa: Alongside his reading, Ben enjoys snuggling with his wife, Jessa. This time together strengthens their bond and provides a comforting end to the day.

Ben Greenfield’s casual reading routine, combined with quality time with his wife, is a cherished part of his evening. This habit not only supports his mental relaxation but also reinforces his relationship.

• Evening Prayer: Ben and his wife, Jessa, end the day with a final evening prayer, reinforcing their spiritual connection and gratitude.
• Lighting: Only halogen and incandescent bulbs are used, avoiding dimmers due to high EMF.
• DeltaSleeper Device: Ben attaches the SR1 PEMF DeltaSleeper device to his collarbone and turns it on to promote deep sleep.
• Travel and Jetlag: If he has been traveling or is jetlagged, he turns on the Earthpulse or lays on the Biomat for added recovery.
• Temperature Control: He sets the ChiliPad to 60 degrees and the room temperature to 66-67 degrees for optimal sleep conditions.
• Blackout Curtains: Ben closes the blackout curtains to ensure a dark sleeping environment.
• Muscle Care: He rubs down any sore muscles or tight spots with Ancient Mineral’s magnesium lotion for relaxation.
• Lavender Oil: A few drops of essential lavender oil are sprinkled on his pillow to promote relaxation.
• Sleep Mask: Ben puts on his wraparound Sleepmaster sleep mask to block out any remaining light.
• Sleep Apps: He uses the Sleepstream app in “Deep Sleep” mode or plays a Brain.FM sleep track through his SleepPhones to enhance sleep quality.

This structured routine is a vital part of Ben Greenfield’s daily schedule, ensuring he achieves deep and restorative sleep every night.

• Ben Greenfield's Morning, Afternoon, and Evening Routines
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