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Paul Stamets’ Daily Schedule

A Day In The Life of The Mycologist

Paul Stamets is esteemed for his role as a speaker, author, and mycologist. He stands at the forefront of the fungal domain, advocating for their vital uses and cultivation. With influential books like Mycelium Running: How Mushrooms Can Help Save The World, and as the force behind Fungi Perfecti, LLC, his efforts have been celebrated with accolades such as the National Mycologist Award. His influence even extends to pop culture, inspiring a character in Star Trek: Discovery. Paul Stamets' daily routine reflect his deep commitment to the study and promotion of mushrooms' incredible capacities. Let’s have a look at how he usually spends his day.

Optimized For:

  • Healing
  • Health
  • Wellness
  • Published: January 2, 2025
  • Last Updated: February 19, 2025
    • Paul Stamets holding a cup of coffee in the morning

      3:00 a.m.

      Wake-up

      Paul’s day starts at the remarkable hour of 3:00 am, a time when the stillness of night lingers and the bustle of the day seems a world away.

      In these quiet hours, he finds himself in a transitional state, a mix of consciousness and restful dreaming.

      Coffee Kickstart:

      As dawn approaches, Paul kick-starts his morning with a double shot of espresso, awakening his senses and preparing for the day ahead.

      You can take Paul Stamets mushroom coffee — MycoBrew® Coffee, a perfect blend of Lion’s Mane and instant coffee, for an energizing start to your day.

      All you have to do is add one packet to 60z of water, milk, or any other milk substitute, mix it well, and enjoy.

    • Paul Stamets making a smoothie of protein shake, milk, banana, blueberries, etc. using a blender in his kitchen

      Paul Stamets’ Signature Smoothie Recipe

      Paul loves making smoothies and incorporating Hot Defense powders in them.

      Recipe:

      Blend all the following ingredients in a blender and enjoy!

      1 cup of milk

      “I liked to add coconut vanilla as my favorite, almond milk as well,” says Paul.

      1⁄2 cup yogurt

      ½ cup almond butter

      Paul says, “I’m a super lover of almond butter.”

      1 banana

      1⁄2 cup blueberries

      1 tbsp Protein powder

      1⁄2 tsp Host Defense Mushrooms Lion’s Mane Mushroom Mycelium Powder

      “Most important, is Lion’s Mane. It supports cognition and healthy brain functioning,” as per Paul.

      1⁄2 tsp Host Defense Mushrooms Stamets 7 Mushroom Mycelium Powder

      1⁄2 tsp Host Defense Mushrooms Turkey Tail Mushroom Mycelium Powder Or Chaga

      Benefits Of Lion’s Mane Supplement

      • Cognitive Support and Enhancement:

      Lion’s Mane is believed to support brain health, potentially improving focus, memory, and cognitive function.

      This is attributed to its ability to stimulate the synthesis of Nerve Growth Factor (NGF), a protein crucial for the growth, maintenance, and survival of neurons.

      • Neuroprotective Properties:

      Research suggests that Lion’s Mane may offer neuroprotective benefits, potentially slowing the progression of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

      Its compounds can stimulate brain cell growth and strengthen brain function.

      “Lion’s mane mushroom is one mushroom that I take it on a daily basis. My mother takes it on a daily basis. She’s almost 93 years of age in a few days…the lion’s mane mushrooms, I think, are extremely helpful to prevent neuropathies,” says Paul.

      • Mood Regulation and Mental Health:

      Some studies indicate that Lion’s Mane can have a positive impact on mood, reducing symptoms of anxiety and depression.

      This might be due to its effects on NGF levels and its potential to reduce inflammation, which is often linked to mood disorders.

      • Supports Gut Health:

      Lion’s Mane may also benefit the digestive system. It has been found to have anti-inflammatory properties that could protect against and heal gastric ulcers, improve digestion, and possibly support the growth of beneficial gut bacteria.

      • Immune System Boost:

      This mushroom is thought to enhance the immune system’s function, thanks in part to its antioxidant properties and ability to modulate the immune system. This could help the body fight off viruses and bacteria more effectively.

      • Anti-inflammatory and Antioxidant Effects:

      Lion’s Mane contains antioxidants that combat oxidative stress and reduce inflammation throughout the body, potentially lowering the risk of chronic diseases and supporting overall health.

      • Supports Heart Health:

      There is emerging evidence that Lion’s Mane can help reduce the risk factors for heart disease by improving circulation, lowering blood lipid levels, and reducing blood glucose levels, thereby offering protective benefits for heart health.

      Benefits Of Turkey Tail Mushroom

      • Immune System Support:

      Turkey Tail contains polysaccharopeptides, such as polysaccharide-K (PSK) and polysaccharide-P (PSP), which are known to boost the immune system.

      These compounds help stimulate the activity of immune cells and increase the production of immune-boosting cytokines.

      • Cancer Therapy Adjunct:

      One of the most studied benefits of Turkey Tail is its potential use alongside cancer treatment.

      PSK, found in Turkey Tail, has been used as an adjunct to cancer therapy in some countries to improve survival rates, reduce side effects of chemotherapy, and enhance the effectiveness of certain cancer treatments.

      • Antioxidant Properties:

      Turkey Tail is rich in antioxidants, which help neutralize harmful free radicals that can lead to cell damage and chronic diseases.

      This oxidative stress reduction is crucial for overall health and longevity.

      • Gut Health:

      Turkey Tail may contribute to a healthy gut microbiome due to its prebiotic effects, fostering the growth of beneficial bacteria. A healthy gut flora is essential for digestion, immune function, and even mental health.

      • Anti-inflammatory Effects:

      The compounds in Turkey Tail have anti-inflammatory properties, which can help reduce inflammation in the body.

      Chronic inflammation is linked to various diseases, including heart disease, diabetes, and certain cancers.

      • Supports Liver Health:

      Some research suggests that Turkey Tail can help protect and support liver health, potentially beneficial for those with liver damage or diseases.

    • Paul Stamets doing push-ups in the morning

      6:00 a.m.

      Paul Stamets’ Morning Workout

      On most days, his routine kicks off with an energizing session of push-ups.

      Stamets completes 105 push-ups in the morning 4-5 times a week. It’s a practice he’s been dedicated to since he was 18 years old.

      He goes for compression push-ups — tightens his belly and goes down two-thirds, without his nose touching the floor.

      “I broke the high school pushup record when I was 14. I’ve been doing this all my life with my twin brother…I do take two days off sometimes when I’m traveling but I’m very consistent…It’s so important for young people to focus on structure. From the ages when you’re born to 40 years of age, that structure carries through. So, my core is really really strong.”

      “A Harvard Medical School survey found that men with 40 pushups per day have a 90-95% reduction of heart attack.”

    • Paul Stamets taking a cold shower in his bathroom in the morning

      6:30 a.m.

      A Relaxing Shower

      Following a rigorous set of push-ups that kick-starts his day with energy and discipline, Paul Stamets goes for a relaxing shower.

      Benefits of Shower

      • Refreshes and Energizes:

      A morning shower can help wake you up, leaving you feeling refreshed and energized for the day ahead.

      • Enhances Mental Clarity:

      The routine of a morning shower can provide mental clarity, helping to reduce early morning grogginess.

      • Stimulates Creativity:

      The relaxing nature of showering can help the mind wander freely, leading to new ideas and solutions to problems.

      • Encourages a Healthy Routine:

      Incorporating a shower into your morning routine can help establish a consistent wake-up schedule, which is beneficial for your body’s internal clock, or circadian rhythm.

      • Boosts Immune System:

      Regular morning showers, especially when alternated between warm and cool water, can improve your immune system by increasing the number of white blood cells that help your body fight off illnesses.

      If you want to take a refreshing shower in the morning, consider opting for body care products from Bath & Body Works.

    • Paul Stamets holding two mushroom in his hands while working on mushroom culture

      7:00 a.m.

      A Check On Mushroom Cultures

      Paul Stamets makes it a priority to inspect his mushroom cultures each morning, ensuring they are growing healthily and as expected.

      During these checks, he observes the growth patterns, health, and any signs of contamination, recording his findings meticulously.

      Based on his observations, he might adjust the environment – such as humidity, temperature, or light – to optimize conditions for growth.

      Lion’s Mane (Hericium erinaceus):

      Known for its potential cognitive and neurological benefits.

      Turkey Tail (Trametes versicolor):

      Utilized for its immune-supporting properties.

      Reishi (Ganoderma lucidum):

      Revered for its stress-reducing and immune-supporting benefits.

      Benefits Of Reishi

      • Immune System Support:

      Reishi is well-known for its ability to boost the immune system. It contains compounds like polysaccharides, triterpenoids, and peptidoglycans, which are thought to enhance immune function by increasing the activity of white blood cells, which help fight off infections and cancer.

      • Stress Reduction and Improved Sleep:

      Reishi has adaptogenic properties, meaning it can help the body resist the damaging effects of stress and promote a sense of well-being.

      Many people use Reishi to reduce stress and anxiety levels, as well as to improve sleep quality by acting as a natural sleep aid.

      • Antioxidant Properties:

      This mushroom is a powerful antioxidant, which means it fights against oxidative stress and reduces the damage caused by free radicals in the body.

      This can help protect against cellular damage, reduce inflammation, and support overall health.

      • Heart Health:

      Some studies suggest that Reishi can positively affect the cardiovascular system by helping to lower high blood pressure and cholesterol levels, reducing the risk factors for heart diseases.

      Its triterpenes content is thought to contribute to its cholesterol-lowering and anti-hypertensive effects.

      Cordyceps (Cordyceps militaris):

      Sought after for its energy-boosting and performance-enhancing effects.

      Benefits of Cordyceps

      • Enhanced Physical Performance:

      Cordyceps is widely reputed for its ability to boost energy and improve stamina. It is believed to increase the body’s production of adenosine triphosphate (ATP), which is essential for delivering energy to the muscles.

      This makes it a popular supplement among athletes and those looking to enhance their physical performance and endurance.

      • Supports Respiratory Health:

      Cordyceps has been traditionally used to support respiratory health and improve oxygen utilization.

      This makes it beneficial for activities at high altitudes and may help with conditions such as asthma and chronic bronchitis by improving airflow to the lungs.

      • Immune System Booster:

      Cordyceps contains polysaccharides and other bioactive compounds that have immunomodulating properties.

      These components can help strengthen the immune system by stimulating the activity of immune cells such as macrophages and natural killer cells, potentially protecting the body against various pathogens and diseases.

      • Antioxidant Properties and Anti-Aging:

      Cordyceps possesses antioxidant properties, which help combat oxidative stress and may contribute to reducing cellular damage associated with aging.

      The antioxidant action can also support overall health and longevity, protecting against chronic diseases and improving life quality.

      Agarikon (Laricifomes officinalis):

      Studied for its historical medicinal use and its potential for providing immune support. As per Paul, “It is the longest-living mushroom in the world.”

      Benefits Of Agarikon

      • Immune System Support:

      Agarikon is renowned for its potential to bolster the immune system. It contains compounds that may help the body fend off viral and bacterial infections.

      Research suggests that Agarikon can have an antiviral effect against influenza viruses, smallpox, and other pathogens.

      • Anti-inflammatory Properties:

      This fungus is believed to possess anti-inflammatory properties, making it potentially beneficial in reducing inflammation and alleviating symptoms associated with inflammatory diseases.

      This can be crucial for overall health, as chronic inflammation is linked to many serious conditions.

      • Respiratory Health Benefits:

      Agarikon has a long history of being used to support respiratory health.

      It’s thought to aid in the treatment of various respiratory conditions, including tuberculosis, by acting as an expectorant and helping to clear the lungs of mucus.

      • Antioxidant Effects:

      Like many medicinal mushrooms, Agarikon is believed to contain antioxidants that help combat oxidative stress in the body.

      These antioxidants can neutralize free radicals, potentially reducing the risk of chronic diseases and supporting cellular health.

      Chaga (Inonotus obliquus):

      Known for its antioxidant properties and immune support.

      Maitake (Grifola frondosa):

      Appreciated for its immune-enhancing effects and culinary qualities.

    • Paul Stamets working on his laptop while sitting on a chair in his room

      Till 3:00 p.m.

      Post-Culture Work

      Paul Stamets starts by checking and responding to emails.

      Part of his morning is dedicated to research—diving into the latest mycological studies, writing, going through Google Scholar articles, etc.

      Stamets often engages in activities aimed at promoting the benefits of mushrooms, whether that’s through social media, interviews, or planning for upcoming presentations and talks.

    • Paul Stamets relaxing in his garden while listening to music via headphones

      After 3:00 p.m.

      Post-Work Relaxation Routine

      Dummy As per Paul; “In the afternoon, I go out into the woods. At three o’clock every day, that’s my cut-off. I try not to have anything scheduled from three o’clock on so I can mountain bike, or work in the garden or the woods.”

      His best thoughts come during this time. He simply writes 3 to 4 words or a short sentence in his iPhone Notes app to capture those ideas to look at them the next morning.

      Music

      He loves listening to Neil Young or Grateful Dead.

    • Paul Stamets writing a book while sitting on a chair in his room

      Books By Paul Stamets

      Here are a few Paul Stamets books;

    • Supplementation necessary to follow the Paul Stamets daily routine

      Paul Stamets’ Supplements

      Some supplements recommended by Paul Stamets are;

      Benefits Of Chaga

      • Boosts the Immune System:

      Chaga is rich in beta-glucans, compounds that have been found to help boost the immune system.

      These substances can enhance the body’s ability to produce white blood cells, which are crucial for fighting off harmful bacteria and viruses.

      • Potent Antioxidant Properties:

      Chaga mushrooms are loaded with antioxidants, which help combat oxidative stress and may reduce inflammation throughout the body.

      By scavenging harmful free radicals, the antioxidants in Chaga can help protect cellular components from damage and mitigate the risk of several chronic diseases.

      • Supports Cardiovascular Health:

      Some research suggests that Chaga can have a positive effect on heart health by lowering cholesterol and blood pressure.

      These effects contribute to reduced risk of heart disease, though more in-depth studies are needed to confirm these findings.

      • May Have Anti-Cancer Effects:

      Preliminary studies indicate that Chaga might possess anti-cancer properties, potentially inhibiting the growth and proliferation of cancer cells.

      The anti-cancer effects of Chaga are thought to be related to its high content of antioxidants and other bioactive compounds, though more research is required to fully understand this potential benefit.

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Rob Dyrdek’s Daily Schedule

How He Maintains A Balanced Life For Daily Excellence

Rob Dyrdek is known widely for his professional skateboarding prowess, entrepreneurial ventures, and as the charismatic host of MTV's hits like “Rob & Big,” “Fantasy Factory,” and “Ridiculousness.” His journey from a skateboarding prodigy to a successful businessman and television star is nothing short of inspirational, illustrating the power of transforming passion into a profession. Rob Dyrdek's daily routine is a testament to the discipline, focus, and continuous self-improvement that underpin his remarkable achievements.

Optimized For:

  • Balance
  • Discipline
  • Focus
  • Self-Improvement
  • Published: December 29, 2024
  • Last Updated: February 19, 2025
    • The start of the Rob Dyrdek daily routine

      4:00 a.m.

      Rob Dyrdek’s Morning Routine

      Wake-up

      Rob Dyrdek doesn’t sleep in. He is an early riser.

      Early Rise

      • His day kicks off exceptionally early, often between 4 a.m. and 5 a.m., and sometimes even at 3:38 a.m.
      • His day starts early with a burst of energy, eager to tackle what lies ahead.

      He believes getting up at 4:00 am makes a huge difference, as one gets an extra hour a day for work. His early waking-up routine added an extra 48 days a year for work. According to him, “Getting up one hour early is so much more powerful than I actually realized.”

      While talking about the importance of getting up one hour earlier, Rob Dyrdek mentions;

      “If you commit to getting up one hour earlier every single day that will increase your output, keep you more balanced allow you to be more focused and ultimately give you more time to execute the visions and dreams you have.”

      After waking up he brushes his teeth using the top-class BURST Sonic Toothbrush.

      Health Check

      Upon waking, he immediately checks his weight and body composition on a scale, giving him insights into his physical health.

      Sleep Analysis:

      Using an Oura ring, he evaluates his sleep quality and heart rate, considering it his “core data set” for the morning.

      Morning Coffee

      He enjoys a cup of coffee, prepared the night before, as part of his wake-up ritual. He makes Urth Caffé Rainforest Whole Bean Coffee using a Cuisinart Brew Central 12 Cup Programmable Coffeemaker.

      Daily Reflection

      Dyrdek assesses his previous day’s achievements and overall satisfaction in life, work, and health on a scale of one to ten.

    • Rob Dyrdek thinking about ways to train his brain in the morning

      6:00 a.m.

      Brain Training (10 minutes)

      Rob wants to ensure his brain is always functioning well. And therefore, he does brain training exercises.

      He uses the Lumosity Brain Training app for this purpose.

      As per Rob, “I’ve been really getting into the different aspects of brain functionality. Through some research, I found Lumosity, and I started doing it every day. I enjoyed doing it and I felt like I saw results, so I added it to my core health routine.”

      Rob plays different math, spelling, and brain-flexibility games to activate his brain and keep it healthy and smart.

      “It gets my brain to work in ways that maybe I wouldn’t during my normal day-to-day routine,” he says.

      Benefits Of Brain Training Exercises

      Brain training exercises are essential for maintaining and improving cognitive functions. Here are four major benefits:

      • Enhanced Memory: Regular brain exercises can significantly improve both short-term and long-term memory. By challenging the brain with new tasks, you encourage the formation of new neural pathways, which can help in the retention and recall of information.
      • Improved Focus and Concentration: Brain training helps in sharpening focus and increasing attention span. Consistent practice can lead to better concentration levels, making it easier to stay on task, avoid distractions, and complete tasks efficiently.
      • Faster Processing Speed: Engaging in cognitive exercises can speed up the brain’s processing ability. This means quicker problem-solving, faster reaction times, and improved agility in decision-making. A faster processing speed is beneficial in everyday tasks and professional settings alike.
      • Delay in Cognitive Decline: Brain training can help delay the onset of cognitive decline associated with aging, including conditions like dementia and Alzheimer’s. Regular mental stimulation keeps the brain active and engaged, potentially preserving cognitive functions for longer.
    • Rob Dyrdek meditating in the morning

      6:30 a.m.

      Morning Meditation

      Rob meditates daily in the morning. He spends 20 minutes in a Somadome, a meditation pod, to set his intentions and focus for the day.

      “For me, that’s really setting life intention,” Dyrdek said. “I meditate on what I want the future to become every single day.”

      Here’s what Rob Dyrdek says about meditation and SomaDome;

      “It was always really hard for me to even consider doing it, but then a doctor friend introduced this machine to me. The first time I tried it, I was like, “Okay, this is how I can meditate.” My mind just evolved after I started using it. It’s this sort of reset that keeps me focused and grounded.”

      Benefits Of Morning Meditation

      Morning meditation can profoundly impact your day-to-day life, offering numerous benefits that enhance both mental and physical well-being.

      Here are four major advantages of incorporating morning meditation into your routine:

      • Sets a Positive Tone for the Day:

      Starting your day with meditation can instill a sense of calm and balance, setting a positive tone for the hours ahead.

      It allows you to cultivate a peaceful state of mind that can influence your attitude, making you more resilient against stress and negativity throughout the day.

      • Improves Focus and Concentration:

      Regular morning meditation helps in sharpening your focus and enhancing concentration levels. By calming the mind and reducing scattered thoughts, meditation makes it easier to concentrate on your tasks, leading to increased productivity and efficiency in your daily activities.

      • Enhances Emotional Well-being:

      Morning meditation can significantly improve your emotional health by reducing stress, anxiety, and depression symptoms.

      It promotes mindfulness, which helps in developing a deeper understanding and acceptance of your emotions, leading to improved mood and overall emotional resilience.

      • Boosts Physical Health:

      Besides its mental health benefits, meditation also offers physical health advantages. It has been linked to lower blood pressure, reduced chronic pain, and improved sleep quality.

      By starting your day with meditation, you’re not only nurturing your mind but also contributing to your body’s well-being, setting a healthy foundation for the day. You can also use apps like Headspace or Yoga Wake Up to enhance your morning meditation routine.

      If you want to start meditation in the morning, consider checking out our Daily Meditation Routine article for more information.

    • Rob Dyrdek at a school's parking lot to drop off his kids

      7:00 a.m.

      Kids’ Duty

      After meditation, Rob wakes his kids up and gets them down for breakfast. He takes them to school at 8:30 am.

      For Rob Dyrdek his family – wife and kids, is his top priority.

      “I was present for their [kids] entire evolution and have been there the entire way through, including help shaping them and playing an important part in creating the core values that I have and our family has with complete intention because I am around them all the time,” He says.

    • Rob Dyrdek working out in a gym

      7:30 – 8:30 a.m.

      Workout

      An hour-long session with a trainer focuses on functional strength, followed by time in an infrared sauna from Clearlight Saunas three times a week for recovery.

      “I’m only about the neuromuscular and skeletal structure working flawlessly together,” Dyrdek said.

    • Rob Dyrdek eating breakfast

      10:00 a.m.

      Breakfast

      Rob Dyrdek’s approach to his first meal of the day is both systematic and health-focused. Here’s how he fuels his mornings:

      • Balanced Diet: His breakfast consists of a pre-made meal that includes a mix of salad, vegetables, and a protein source, typically steak or chicken. This combination ensures a nutritious start to his day.
      • Supplement Support: Alongside his meal, Dyrdek takes a carefully selected assortment of supplements from Momentous, a company he co-founded. These supplements are chosen for their health benefits and include:
        • Multivitamin: For overall health and to fill any nutritional gaps in his diet.
        • Magnesium Threonate: Specifically chosen for its benefits to brain health, aiding in cognitive function.
        • Omega-3 Fatty Acids: Essential for brain health, these fatty acids support memory, mood, and overall brain function.
        • Collagen: Taken for joint health, collagen helps to maintain the integrity of cartilage, which is essential for joint function.
    • Rob Dyrdek working in his office

      12:00 p.m.

      Work Routine

      Rob Dyrdek works for 7-8 hours a day with complete focus.

      He says, “I work about 40 hours a week to build a vision of a billion-dollar software and a philosophy, and shoot 336 episodes of shows and have all these companies that I built because I’m so optimized with the way that I treat time.”

    • Rob Dyrdek eating dinner

      5:30 p.m.

      Dinner Routine

      Rob Dyrdek eats two times a day. He has his second and final meal, dinner, at around 5:00 pm to 5:30 pm, to give his digestive system more time to work before his goes to bed.

      According to Rob, he can eat the same meal 7 days a week. Typically, his meals contains chicken with veggies.

      However, he also has days planned with his family. For instance, Thursday night is date night with his wife, Friday night is for pasta, Sunday is for Sushi, etc.

    • Rob Dyrdek watching TV

      6:00 p.m.

      Family Time

      Rob Dyrdek loves and wants to spend time with his wife and kids. For him, work and family should go hand in hand, with family having an upper hand.

      Dyrdek said, “When you design a business, design your life at the same time. So, if you have success in business, then you have success in life. Don’t just think that you’re gonna build the business, and be successful and then you’ll have success in life. For me, it’s always been about living a balanced and harmonious, complete existence.”

    • Rob Dyrdek starting his sleep routine

      9:00 p.m

      Sleep Time

      Rob goes to sleep at around 9:00 pm. He aims to get a 7 hour sleep to wake up at around 4:00 am the next day.

      Benefits Of A Good Night’s Sleep

      Getting around 7 hours of sleep per night can significantly benefit your overall health and daily performance.

      Here are four major advantages of maintaining this sleep duration:

      • Enhanced Cognitive Function:

      Adequate sleep is crucial for cognitive processes including memory, learning, problem-solving, and decision-making. Seven hours of sleep allows the brain to consolidate memories, process information from the day, and rejuvenate, leading to improved focus and clarity.

      • Emotional and Mental Well-being:

      Sleep plays a vital role in regulating mood and emotional resilience. Consistent 7-hour sleep patterns can help manage stress, reduce symptoms of depression and anxiety, and improve overall mental health. A good night’s sleep supports emotional stability and positivity.

      • Physical Health Benefits:

      Sufficient sleep is linked to a host of physical health benefits. It supports heart health, helps regulate blood sugar levels, and reduces the risk of obesity by balancing hunger hormones. Furthermore, it boosts the immune system, making the body more effective at fighting off infections.

      • Increased Energy and Performance:

      Achieving around 7 hours of sleep per night can lead to higher energy levels throughout the day. This enhanced energy supports better physical performance, whether in daily activities, exercise, or sports, and improves overall productivity and quality of life.

      For a more restful night, a Sleep Supplement Pack can help promote relaxation and improve sleep quality.

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Andrew Wilkinson’s Daily Routine

How Andrew Wilkinson remains young, healthy, and happy while running his business empire.

In 2006, Andrew Wilkinson founded MetaLab, a Victoria, British Columbia, Canada-based design agency shortly after high school. After rapid growth, he used the profits to diversify into a variety of businesses, which today form Tiny, a holding company he owns fully with his business partner Chris Sparling. This article will discuss Andrew Wilkinson's daily routine to help you improve your life.

Optimized For:

  • Energy
  • Longevity
  • Productivity
  • Sleep
  • Published: December 29, 2024
  • Last Updated: February 19, 2025
    • Andrew Wilkinson starting his morning routine

      ~6:00 – 8:00 a.m.

      Wake-up

      • If my kids wake me up, then it’s usually between 5:30-6:30am.
      • If I wake up naturally, between 7-8am.
    • Andrew Wilkinson drinking his morning coffee

      7:00 – 8:00 a.m.

      Morning Hydration + Coffee

      • Drink a big glass of water with electrolytes.
      • If sunny, I make an AeroPress coffee, black and sit outside on my back patio for a few minutes.
      • If overcast/raining, I use the Retimer.
      • Check my Oura Ring sleep score.

      How Andrew Wilkinson likes his morning caffeine

      • First thing when I wake up, I have a black AeroPress americano and Caffe Fantastico Causeway blend is my daily driver.
      • I use a Niche Zero grinder, as recommended by James Hoffmann.
      • As I drive to work or start working I will typically have a lemon original Mateina Yerba Mate.

      Get Yerba Mate for your morning routine at a 20% discount

    • Andrew Wilkinson making a daily journal

      ~8:30 a.m.

      Daily Journal and Habit Tracking

      “I do a daily journal/brain dump using Reflect.

      I use a daily note template that encompasses:

      1. Gratitude

      2. Brain dump – whatever is on my mind

      3. Most Important Tasks – projects that are itching at me

      4. Habit tracking:

      • Sauna/Cold Plunge
      • Time in Nature
      • Exercise
      • 5-10 min focus time with each kid”

      Things Andrew Wilkinson avoids in the mornings

      1. Checking my email/phone – I usually try to avoid looking at my email or anything stressful for the first hour or two.
      2. Reading news.
      3. If with my kids, I try to put my phone away and get at least 5-10 minutes fully engaged with each kid.

      For more insights on how to make journaling a meaningful part of your daily life, check out our article on Journaling Routine.

    • Andrew Wilkinson starting his morning skincare routine

      9:00 a.m.

      Shower + Morning Skin Care

      • Hair Care: I use NewWash, which enhances my hair’s quality. Reason: Unlike shampoos with sulfates that strip natural oils, NewWash preserves the hair’s natural barrier.
      • Cleansing: I cleanse with Zein Obagi Cleanser daily. Reason: It eliminates dirt and sebum, preventing clogged pores and maintains skin pH.
      • Serum: I apply Osmosis MD’s Rescue and then Clarify (retinol). Reason: Serums penetrate deeply, and retinol boosts collagen and cell turnover, reducing fine lines.
      • Moisturizing: I use BIOLOGIQUE RECHERCHE’s Creme Dermopurifiante. Reason: It locks in hydration, ensuring skin remains supple.
      • Skin Enhancement: Occasionally, I use the Omnilux laser facemask. Reason: Photobio-modulation stimulates cellular activity, boosting collagen and skin quality.
      • Hair Growth: I use the Hairmax band 3x weekly. Reason: Its low-level light therapy potentially stimulates hair follicles for growth. (Hairmax Alternative)
      • Oral Care: I brush with a Philips IQ toothbrush using Sensodyne with Novamin. Reason: Novamin helps remineralize tooth enamel, strengthening teeth. For interdental cleaning, I opt for the Philips WaterPik. Reason: It effectively cleans between teeth, replacing traditional flossing.
    • Andrew Wilkinson eating breakfast

      7:00 – 8:00 a.m.

      Breakfast

      For breakfast, Andrew Wilkinson often has blueberries, pistachios, and either steak or chicken. Blueberries boost cognitive function with their rich antioxidants, while pistachios promote heart and eye health. The steak or chicken ensures he gets quality protein, essential for muscle repair, along with vital vitamins and minerals. Andrew Wilkinson is currently taking part in a muscle building challenge with his friends and has a high-protein diet.

    • Andrew Wilkinson holding supplement pills

      7:00 – 8:00 a.m.

      Morning Supplements

      • Minoxidil: Used for hair loss prevention. Scientific Reason: Minoxidil is a vasodilator that can promote hair regrowth by increasing blood flow to hair follicles.
      • Pravastatin + Zetia: Taken for familial cholesterolemia. Scientific Reason: Pravastatin inhibits an enzyme essential for cholesterol production in the liver, while Zetia reduces the absorption of cholesterol in the intestines, together managing high cholesterol levels.
      • CoQ10: Consumed to counteract potential statin side effects. Scientific Reason: Coenzyme Q10 supports cellular energy production. Its levels can be reduced by statins, so supplementation may help mitigate muscle-related side effects.
      • SlowMag: A magnesium supplement. Scientific Reason: Magnesium plays a crucial role in numerous enzymatic reactions in the body, from energy production to muscle function.
      • BROQ (Sulforaphane): For its antioxidant properties. Scientific Reason: Sulforaphane, derived from broccoli, activates the body’s detoxification pathways, potentially offering protection against various diseases.
      • Quercetin: Taken during seasonal allergies. Scientific Reason: Quercetin is a natural flavonoid with antihistamine and anti-inflammatory properties, making it effective in alleviating allergy symptoms.
      • Magnesium L-threonate: Consumed throughout the day. Scientific Reason: This specific form of magnesium is known to better penetrate the blood-brain barrier, potentially supporting cognitive function.
      • Zinc L-carnosine: Taken every day or two. Scientific Reason: This compound can promote gastric healing, offering protection against stomach irritation.
      • Carlson Vitamin D + Vitamin K2: For bone and cardiovascular health. Scientific Reason: Vitamin D aids in calcium absorption while Vitamin K2 directs calcium to bones and teeth, preventing arterial calcification.

      If low on sleep:

      • L-tyrosine: To support neurotransmitter production. Scientific Reason: L-tyrosine is an amino acid precursor to neurotransmitters like dopamine and norepinephrine, which can be depleted due to stress or lack of sleep.

      In cases of extreme sleep deprivation (2-4 hours):

      • Modafinil (occasionally): To enhance wakefulness. Scientific Reason: Modafinil is a central nervous system stimulant that can increase alertness and prevent sleepiness in individuals with disrupted sleep.
    • Tracking health to enhance the Andrew Wilkinson daily routine

      Tracking and Measuring Health

      To monitor the effects of his supplements, nutrition, and workouts, and track his overall health, Andrew Wilkinson tests his blood and various bio-markers via InsideTracker, a company that offers comprehensive tests, to track and monitor his health, and provide customized recommendations based on the results.

      Some Options for InsideTracker:

      • Essentials
      • Foundation
      • Ultimate Plan + DNA Kit + InnerAge 2.0 calculation

      Andrew Wilkinson also works with Dr. Kyle Gilett at Gillett Health.

    • Andrew Wilkinson focusing on his workout routine

      9:15 a.m.

      Workout Routine and Nutrition

      Workout Schedule:

      • I engage in powerlifting sessions 4-5 days a week at 9:15 AM, right after dropping my kids off at school.
      • Additionally, I enjoy playing pickleball with friends on my home court several times a week.

      Pre-Workout Nutrition:

      Before working out, I consume L-citruline.

      I also drink multiple protein smoothies daily, made of:

      Exercises included in my routine:

      • Deadlifts
      • Squats
      • Benchpress
      • Rows
      • Overhead press
      • Bicep curls
      • Tricep curls
      • Ab roller

      Additional Training Insights:

      • I recently had a Dexa scan and am awaiting my InBody 270 for at-home measurements.

      Post-Workout Nutrition:

      Why Pickleball?

      “I find pickleball more accessible than tennis. While I love tennis, it can be challenging to play with less experienced players and is less social. Pickleball is enjoyable and suitable for players of all levels.”

    • Andrew Wilkinson eating lunch

      12:00pm

      Lunch

      “Usually a salad with a ton of chicken and avocado.”

      Andrew Wilkinson

    • Andrew Wilkinson starting his work routine

      ~10:30 am – 4:00 pm

      Structured Work Routine

      • “I typically will start by trying to get to inbox zero”
      • “I use David Allen’s GTD system for productivity and Omnifocus to manage tasks – it is the worst until you’ve tried all the others. Only thing that has ever worked for me.”
      • “I use OmniFocus Workflows.”
      • “As I’ve gotten more into investing and less into day-to-day productivity my worklife has shifted to calls and meetings, which I don’t actually like. I’m working hard to block my time and now limit my day to 1.5 hours of scheduled work (meetings, lunches, etc) with occasional longer days for board meetings and other mandatory things.”
      • “I don’t generally find I have more than 5-6 hours of output per day.”
      • “Most of my work day is “routing” tasks and delegating vs. doing work myself or emotional labor—negotiating/decision making/getting alignment.”
      • “I don’t really work after 5pm anymore, it was ruining my sleep, so usually once I’m home I’m not working.”
    • Andrew Wilkinson trying to be productive

      ~10:30 am – 4:00 pm

      Flow State

      • 3-4 hours of open time
      • A closed door
      • A big screen, he mentions, “I have a Mac Studio + Apple Display XDR.”
      • Amazing speakers or headphones, usually playing Radiohead or something electronic
      • A clear set of tasks – I have a “Deep Work” tag in Omnifocus for tasks that require more thinking/deep dive and I usually save them for when I have the right setup for a flow state
    • Andrew Wilkinson delegating tasks

      ~10:30 am -4:00 pm

      Prioritizing And Task Delegation

      “I use Missive to delegate my email.

      My assistants see all my emails first and triage it, only showing me the stuff I need to see.

      They sort it by:

      1. Urgent – needs response
      2. Needs Response
      3. FYI – read-only
      4. Pitches – people sending me deals, opportunities, and philanthropic tasks.
      5. Newsletters (my favourite ones below)

      I either assign emails to people or I tag “Waiting on” in Omnifocus so I remember to follow up

      I generally try to get a task fully out of my brain once I delegate it and accept that it may get done not the way I want, and that is the cost of delegating.”

      Andrew’s favourite Newsletter

      1. Capital Daily (obv)
      2. Whitney Tilson’s Daily (finance)
      3. News Items (INCREDIBLE daily world news roundup)
      4. Farnam Street Brain Food
      5. Readwise (shows me old kindle highlights – great way to remember what I’ve read)
    • Andrew Wilkinson in a meeting

      Thoughts on Meetings

      We asked Andrew some questions on his thoughts and structure around meetings.

      What are your perspectives on daily meetings? Are fewer meetings better?

      • I hate any recurring meeting that happens more than once a month
      • I find even scheduled phone calls dumb – I often tell people to voice note me – turns a 30 min call into a 3-5 min thing

      How do you and Chris determine your meeting schedules? Are these spontaneous or planned? How often do you both meet to discuss Tiny?

      • We use Anti-Goals (see my medium post) to avoid stuff we hate
      • We meet once a month as exec team to discuss business performance and strategy
      • Once a month to discuss more operational deep dives with our president
      • I also meet once a month with my family office to review personal finance stuff
      • Batching things into a monthly meeting avoids a lot of day to day meetings and emails because unless critical everyone knows they can save it for that

      How do you prefer to structure your meetings? In-person, over lunch, in a sauna?

      • If with a friend or someone I’m getting to know, casual lunch or sauna/cold plunge is always fun
      • If for business, I try to do audio only calls but my preference is almost always to meet people in person when it’s something important. I hated COVID and zoom so now I avoid video like the plague.
    • Andrew Wilkinson smiling after a productive day

      ~3:00-4:00pm

      Post-Work Unwinding Rituals

      • Sauna/cold plunge
      • Dinner with kids
      • Pickleball/chess/movie with kids
      • If no kids, dinner with Zoe
      • Put kids to bed: For some reason they fall asleep really well to the Dohm analog white noise machine, which I now use in my room too.
      • Zoe and I usually read on our Kindles in our den in front of the fire until bedtime, or sometimes watch a movie in our home theater (I can get you all the specs, projector, screen, etc). When watching TV at night, I use the same accessibility shortcut as I do on my phone to turn my screen red so I can sleep after watching TV.
    • Andrew Wilkinson starting the cold plunge

      Sauna and Cold Plunge

      Sauna and Cold Plunge Cycle:

      I usually do a sauna + cold plunge cycle around 3-4pm to wind down from my day and do a little reset.

      Equipment:

      • For the cold plunge, I use the Cold Plunge XL, which I believe is from coldplunge.com.
      • My sauna is equipped with a Huum Sauna furnace.

      To learn more about incorporating cold plunges into your routine, explore our article on The Cold Plunge Routine.

    • Andrew Wilkinson playing with his kids

      Parenting

      We asked Andrew Wilkinson if he has any unique practices to raise outstanding kids. here is what he had to say:

      • Jury is out, but the #1 thing I focus on is not letting them win / have things go well when they’re behaving poorly.
      • Behave well – nice life
      • Behave badly – boring life (not punishment, I just won’t do any fun things or give them treats)
      • One thing that has been fun is getting them into chess, which we often play in the mornings before school
    • Andrew Wilkinson eating a high-protein dinner

      ~6:00 pm

      Dinner

      Heavy on protein, usually steak or chicken. I generally try to eat paleo as I had really bad acid reflux for years and it seems to solve it.

    • Andrew Wilkinson kickstarting his night routine

      6:00 p.m.

      Evening Wind-Down Routine

      Screen and Light Adjustments:

      • I put on blue light blocking glasses (custom from lenscraftersr)
      • Turn off and dim most of the lights in the house.
      • I have a Philips Hue bulb next to my bed.
      • All my sleep tips here.
      • If I’m feeling stressed, i’ll take ashwaghanda around 6pm.
      • My phone automatically changed to “zen” mode, a focus state where I have no apps on my home screen, the screen is dimmed, and all texts from anyone other than family + my girlfriend + close friends is filtered out.
      • I also use the accessibility shortcuts to enable “red tint” screen – google how to do this.
      • I also use screen time aggressively – I limit my ability to read news / social media / anything distracting to 1-5 min per day before they lock and my girlfriend has the password so it’s super annoying to try to break out.
      • When I feel really stressed, I only wear my Apple watch Ultra with cellular out and about, which means I can still do basics but I can’t text/email which helps a lot with stress.

      Reading:

      • I read on my Kindle Oasis on the warm setting / dark screen mode / very low brightness usually for between 5 and 30 minutes before bed

      Supplements for Sleep (as needed):

      Skincare:

      • Follow the same routine mentioned earlier for both morning and evening.

      Family Time:

      • I use Chat GPT to craft entertaining stories with embedded lessons for my children, often focusing on business concepts or prior discussions.

      Reflection:

      • Incorporate the “Storyworthy – Homework for Life” methodology into my daily reflective notes. This concept, introduced by Matthew Dicks in his book “Storyworthy”, is an approach where one reflects on the most memorable moment of every day. This practice not only serves as a tool for improving one’s storytelling skills but also enriches the appreciation of daily experiences, however ordinary they may seem.

      Sleep:

      • Track sleep patterns with the Oura ring, typically achieving a score of 80-90.
Back

Andrew Huberman’s Workout Plan

Making Fitness Simple and Achievable Every Week

Andrew Huberman, a renowned neuroscientist, follows a structured weekly workout routine that spans from Sunday to Saturday, showing his commitment to both brain health and physical fitness. He follows a foundational fitness protocol that includes a variety of exercises designed to enhance both brain and body health. If you're curious about how a top neuroscientist stays in shape, this article will help you understand the weekly Andrew Huberman's workout plan.

Optimized For:

  • Energy
  • Fitness
  • Wellness
  • Workout
  • Published: December 27, 2024
  • Last Updated: February 19, 2025
    • Andrew Huberman running on a track

      Sunday—Building Endurance

      Kick off your week inspired by Andrew Huberman’s workout routine, starting with a strong focus on building endurance every Sunday. This day is dedicated to cardiovascular training and stamina building through Zone 2 cardio exercises.

      • Duration and Intensity: Andrew begins his Sundays with 30 to 75 minutes of Zone 2 cardio. This level of cardio focuses on increasing breathing rates where one can still hold a conversation.
      • Types of Exercises: The workout routine includes various activities such as jogging, rowing, cycling, swimming, and hiking to help maintain engagement and effectiveness.
      • Enhanced Difficulty: To increase the challenge, Andrew sometimes adds a weighted vest or backpack during his exercises.
      • Breathing Technique: Emphasis is placed on nasal breathing, which can help improve respiratory efficiency and endurance.
      • Weekly Cardio Goal: The aim is to accumulate 180-200 minutes of Zone 2 cardio throughout the week, starting strong on Sunday.

      Andrew Huberman’s Sunday workout routine sets a powerful tone for the week with a focus on increasing endurance and strengthening cardiovascular health. This practice not only prepares the body for more intense workouts in the upcoming days but also aligns with a targeted approach to fitness.

      “Your ability to improve flexibility and, indeed, to engage in specific stretching exercises can actually be used to powerfully modulate your ability to tolerate pain, both emotional and physical pain.”
      Dr. Huberman

    • Andrew Huberman starting his leg workout routine

      Monday— Legs Resistance Workout

      After ramping up his endurance on Sunday, Andrew Huberman dedicates Monday to strengthening his lower body with a comprehensive leg workout. Focusing on a leg day is crucial for building muscle and enhancing overall leg strength.

      • Warm-Up: Andrew begins with a 10-minute warm-up to prepare his muscles and joints for the workout.
      • Training Duration: The main leg workout lasts between 50 to 60 minutes, focusing on intensity and proper form.
      • Exercise Schedule:
        • Schedule A:
          • Repetitions: 4-8 reps (using heavier weights)
          • Sets: 3-4 sets per exercise
          • Rest: 2-4 minutes between sets
        • Schedule B:
          • Repetitions: 8-15 reps (using moderate weights)
          • Sets: 2-3 sets per exercise
          • Rest: 90 seconds between sets
      • He alternates between these schedules to maximize muscle growth and recovery.
      • Exercises:
        • Quadriceps: Leg extensions and hack squats to target different muscle actions.
        • Hamstrings: Leg curls and glute-ham raises ensure comprehensive development.
        • Calves: Standing calf raises and seated raises to enhance calf strength.
    • Andrew Huberman doing the cold plunge at his home

      Tuesday—Balancing Heat and Cold Exposure

      On Tuesdays, Andrew Huberman focuses on an intense routine of managing heat and cold exposure. This method, known for enhancing recovery and boosting overall well-being, involves alternating between sauna sessions and cold plunges.

      • Routine Overview: The day includes 20 minutes in a sauna followed by 5 minutes of a cold shower or ice bath, repeated 3-5 times.
      • Starting Slowly: He recommends easing into heat and cold exposure, especially for beginners, to allow the body to adapt safely.

      Heat Protocols:

      • Protocol 1—Cardiovascular Health:
        • Frequency: 2-3 times per week, or even daily.
        • Duration: 5-20 minutes per session.
        • Temperature: 80-100 ℃ (176-212 ℉).
      • Protocol #2—General Health:
        • Total Weekly Time: 1 hour, split into 2-3 sessions.
        • Temperature: 80-100 ℃ (176-212 ℉).
      • Protocol 3—Growth Hormone Release:
        • Frequency: Once a week.
        • Duration: Multiple 30 minute sauna sessions with rest/cool-down periods in between.
        • Temperature: 80-100 ℃ (176-212 ℉).
        • Additional Tips: Best performed in a semi-fasted state to maximize growth hormone release.

      Cold Exposure Protocol:

      • Total Weekly Time: 11 minutes, split into 2-4 sessions.
      • Session Length: 1-5 minutes.
      • Temperature: Cold but safe.

      Andrew Huberman’s Tuesday routine of alternating between sauna and cold exposure is an excellent approach to enhance recovery and optimize physical health. This practice not only helps in recovery after intense workouts but also serves as a crucial part of Andrew’s comprehensive health strategy.

    • Andrew Huberman safely doing an ice bath

      Safety Tips For Heat And Cold Exposure Workout

      When including heat and cold exposure into your workout routine, safety should always be your top priority. Andrew Huberman provides essential tips to ensure that these practices are both effective and safe, helping you gain the maximum benefits without risking your health.

      • Start Slow with Heat:
        • Begin with cooler temperatures that don’t drastically increase your heart rate.
        • Be aware of hyperthermia and dehydration risks.
        • Men trying to conceive should note that repeated heat exposure can temporarily reduce sperm count, which may take 45-60 days to rebound after stopping sauna use. Consider using a cool pack in the sauna to mitigate heat effects.
        • You can use multiple options like dry saunas, steam saunas, hot tubs, and hot showers for safe heat exposure.
        • Drink at least 16 ounces of water for every 10 minutes spent in the sauna to replace lost fluids and electrolytes.
        • Utilize the sauna during the afternoon or evening to align with the body’s natural temperature fluctuations, enhancing the post-cooling effect which can aid in better sleep.
      • Cold Exposure Safety:
        • Never hyperventilate before or during cold water immersion and avoid dangerously cold bodies of water.
        • Start with slightly warmer temperatures and gradually move to colder ones to avoid cold shock.
        • Use top-quality cold plunge equipment from the Cold Life to prevent accidents.

      By following Andrew Huberman’s safety tips for heat and cold exposure workouts, you can enjoy the health benefits while minimizing risks.

      Want to learn more about how to do cold plunges efficiently? Consider checking out our Cold Plunge article.

    • Andrew Huberman starting his sauna routine

      Benefits Of Opting For Saunas For Heat Exposure

      Saunas are a key component of Andrew Huberman’s weekly workout routine, not just for relaxation but for their profound health benefits. Regular sauna sessions can contribute significantly to overall wellness.

      • Cardiovascular Health: Regular sauna use is linked to a lower risk of cardiovascular problems like heart attacks and stroke. Saunas can increase heart rate and blood flow while dilating blood vessels to help cool the body.
      • Mood Enhancement: Sauna use triggers the release of dynorphins that initially cause discomfort, which then enhances the mood-lifting effects of endorphins.
      • Effective Stress Response: Exposure to sauna heat acts as a mild stressor, which can reduce cortisol levels and activate DNA repair pathways.
      • Growth Hormone Benefits: Sauna use can support the natural release of growth hormone, which is vital for muscle growth, bone strength, tissue repair, and metabolism.

      Check out this Huberman Lab Podcast episode to find out more about the Growth Hormone.

      Integrating sauna sessions into your fitness routine, as part of a comprehensive approach like Andrew Huberman’s weekly workout plan, can provide multiple health benefits. These sessions not only support physical health but are also a key strategy for stress management and mood improvement.

    • Andrew Huberman holding two supplement bottles

      Andrew Huberman Workout Supplements

      In his quest for optimal fitness and health, Andrew Huberman not only focuses on a disciplined workout routine but also emphasizes the importance of proper supplementation. He endorses Momentous Supplements, a trusted brand known for its high-quality and effective products, to enhance workout performance.

      • Alpha-GPC: Enhances mental focus and increases power output, ideal for improving performance in high-intensity workouts.
      • Tyrosine: Aids in maintaining mental alertness and can help combat fatigue during strenuous activities.
      • Creatine: Boosts muscle energy and strength, supporting quicker recovery and muscle growth from resistance training.
      • Grass-fed Whey Protein: Provides essential amino acids for muscle repair and growth, promoting faster recovery post-workout.

      These targeted supplements support his extensive weekly workout routine, ensuring he achieves maximum benefits from each session. Integrating these supplements can help anyone looking to elevate their fitness levels and achieve similar comprehensive health benefits.

      Find out more about Andrew Huberman’s Supplement List here.

    • Andrew Huberman starting neck exercises

      Wednesday—Resistance Training for Torso & Neck

      Midweek brings Andrew Huberman to focus on strengthening the torso and neck, areas often overlooked in typical training programs.

      • Warm-Up and Training Duration:
        • Starts with a 10-minute warm-up to prepare the body.
        • Follows with 50-60 minutes of targeted resistance training.
      • Training Approach:
        • Utilizes a Push/Pull method to comprehensively train the upper body.
        • Alternates between Schedule A and B monthly to ensure comprehensive muscle engagement.
      • Exercises:
        • Chest: Focuses on incline presses and cable crossovers to work muscles in both lengthened and shortened positions.
        • Back: Incorporates chin-ups or pull-ups and seated or dumbbell rows.
        • Shoulders: Engages the shoulders with presses, lateral raises, and rear deltoid flies.
        • Neck: Prioritizes neck strength and flexibility with specific exercises in his neck workout:
          • Uses a towel-wrapped plate for neck flexion, extension, and side bending, known as the plate series exercise.
          • Performs chin tucks with a plate to further strengthen the neck muscles, crucial for Andrew Huberman’s neck workout routine.

      By including these exercises into the weekly workout routine, Huberman not only aims to build strength but also to maintain optimal posture and minimize the risk of injury.

      “I usually lie on my side, and I’ll do somewhere in the 10-15 repetition range. I usually do 1 light warm-up and then 3 work sets. And then I’ll lie on my stomach and I’ll put the plate behind my head—again, wrapped in a towel—and do head raises.”
      Dr. Huberman

    • Andrew Huberman starting his cycling routine

      Thursday—Boosting Cardiovascular Health

      Thursdays in the Andrew Huberman workout routine are focused on enhancing cardiovascular health through moderate-intensity cardio exercises. This day is about getting the heart rate up and the blood pumping with dynamic activities.

      • Engages in 35 minutes of moderate-intensity cardio, which is key to improving heart health.
      • Includes running, rowing, cycling, jumping jacks, stair climbing, and jump roping.
      • Prefers performing these activities outdoors when possible, adding a refreshing change of scenery and fresh air to the routine.
      • These activities not only boost the cardiovascular system but also increase lung capacity and endurance.
      • Outdoor workouts contribute to mental health by reducing stress and improving mood.

      “To be clear, I think exercise is wonderful and healthy, can improve cardiovascular function, maintain strength, bone density, all that good stuff.”
      Dr. Huberman

    • Andrew Huberman rowing

      Friday—Effective HIIT Workout Routine

      Fridays with Andrew Huberman are all about intensity and efficiency, as he tackles his High-Intensity Interval Training (HIIT) workout. This routine is designed to maximize cardiovascular and muscular benefits in a short amount of time.

      • Workout Structure: Involves intense bursts of 20-60 seconds of all-out sprints followed by 10 seconds of rest, repeated for 8-12 rounds. The workout aims to achieve maximum heart rate, calculated as 220 minus your age, to ensure high-intensity effort.
      • Variety of Exercises: Includes a range of activities such as using an assault bike, sprint/jog intervals, rowing, skiing machine, and sand sprints. He always picks an activity that can be performed with perfect form to avoid injury.
      • Benefits of HIIT: HIIT workout sessions are extremely effective at burning fat, improving endurance, and boosting metabolism. The routine’s design promotes rapid increases in heart rate, which improves cardiovascular health.
      • Safety and Form: Emphasizes the importance of maintaining perfect form during each sprint to maximize benefits and minimize the risk of injury.
    • Andrew Huberman starting his bicep exercise routine

      Saturday—Exercises for Stronger Arms, Neck & Calves

      Saturday marks the end of Andrew Huberman’s intense weekly workout routine with a focus on building strength in the arms, neck, and calves. This session is designed to target these specific muscle groups through a series of structured exercises.

      • Workout Duration: Begins with a 10-minute warm-up to prepare the muscles for the intense workout ahead and continues with 50-60 minutes of targeted training.
      • Bicep Exercise: Andrew Huberman performs incline curls and dumbbell curls, alternating between lengthened and shortened muscle positions.
      • Tricep Training: Engages triceps through overhead extensions and dips, focusing on a full-range motion for optimal muscle engagement.
      • Calf Workout: Executes both standing calf raises and seated calf raises, enhancing lower leg strength.
      • Neck Exercise: Strengthens the neck using the plate series exercise, involving movements like flexion, extension, and side bending with a towel-wrapped plate. Incorporates chin tucks with a plate to further enhance neck muscle resilience.
Back

Andrew Huberman’s Sleep Schedule

A Guide to Optimal Rest

Andrew Huberman, a noted Stanford University professor, is well-known for his valuable insights on improving human health. His latest advice focuses on a sleep protocol designed to enhance sleep quality. It is based on solid scientific research and offers straightforward strategies aimed at improving the quality of sleep. This article on Andrew Huberman's sleep routine will discuss the simple yet effective steps he recommends for a better night's rest, drawing on his scientific research and personal experiences.

Optimized For:

  • Circadian Rhythm
  • Healing
  • Sleep
  • Wellness
  • Published: December 27, 2024
  • Last Updated: February 19, 2025
    • Andrew Huberman focusing on sunlight exposure

      Sunlight Exposure

      Try to get sunlight exposure by going outside within 30 to 60 minutes of waking up. This helps set your body’s internal clock. Sunlight exposure in the morning is crucial for establishing a better sleep routine due to several key reasons such as:

      • Regulates Circadian Rhythms: Sunlight exposure helps synchronize your body’s internal clock, or circadian rhythm, which controls various biological processes, including sleep.
      • Increases Alertness: Exposure to natural light in the morning boosts alertness. It signals your brain to halt the production of melatonin, the hormone responsible for sleep.
      • Improves Mood: Morning sunlight can also enhance mood by increasing the release of serotonin, a neurotransmitter associated with feelings of happiness and well-being.
      • Enhances Sleep Quality: Regular exposure to natural light in the morning can lead to a better quality of sleep. It helps ensure that your body gets a clear signal of the distinction between night and day.

      Before the sun sets, make another effort to step outside. This second exposure helps reinforce your body’s natural rhythm. If you wake up before sunrise, use artificial lights to stay alert until you can go outside.

    • Andrew Huberman sitting on his bed

      Regular Sleep Schedule

      A consistent sleep schedule helps establish a better sleep routine by aligning with your body’s natural circadian rhythms and promoting healthier sleep patterns. Andrew Huberman has a consistent sleep schedule as he goes to bed daily at around 10:00 – 11:00 p.m.

      Here’s how it contributes to better sleep:

      • Enhances Sleep Efficiency: By going to bed and waking up at the same time each day, your body becomes conditioned to this routine. This regularity helps decrease the amount of time it takes to fall asleep and reduces nighttime awakenings.
      • Stabilizes Circadian Rhythms: Consistency in your sleep schedule helps stabilize your body’s internal clock. This synchronization ensures that various physiological processes, like hormone release, digestion, and cell repair, occur optimally.
      • Reduces Sleep Latency: With a consistent sleep schedule, your body learns when to start winding down. The predictability reduces the time it takes to fall asleep because your system starts the production of melatonin at a predictable time.
    • The diet needed for the Andrew Huberman sleep routine

      Dietary Considerations

      Andrew Huberman’s approach to his sleep routine includes specific dietary habits that support better sleep quality. Here’s how he manages his diet to enhance his sleep.

      • Caffeine: Avoid caffeine within 8 to 10 hours of your bedtime to prevent it from affecting your sleep.
      • Alcohol and Medications: Try to avoid drinking alcohol before sleeping. Also, most sleep medications can disrupt your sleep.
      • Consume Carbohydrates It’s better to consume carbohydrates at night than proteins. Andrew Huberman suggests focusing more on eating starches at night.

      “Drinking alcohol before sleep really screws up your sleep even if you’re not drunk.”
      Dr. Huberman

    • Andrew Huberman sitting on his bed

      Benefits Of Consuming Carbohydrates Before Sleeping

      Andrew Huberman incorporates carbohydrates in his pre-sleep diet to improve sleep quality. Let’s see how including carbs at night can be beneficial for sleep:

      • Facilitates Tryptophan Availability: Carbohydrates can increase the level of tryptophan in the brain. Tryptophan is an amino acid that the body uses to produce serotonin, a neurotransmitter that is later converted into melatonin, the hormone that regulates sleep.
      • Serotonin Production: The insulin spike that follows carbohydrate intake helps tryptophan reach the brain more easily. Once there, it can be converted into serotonin, which not only boosts mood but also helps regulate the sleep cycle.
      • Improves Sleep Quality:  Diets with adequate carbohydrate levels can lead to better sleep patterns, including more restorative, deep sleep.

      “People with low-carb diets have a hard time sleeping. They have to rely a lot on supplements or medications…So in the evening, I tend to eat pasta, rice, and soups.”
      Dr. Huberman

    • Andrew Huberman standing in his room with dim lights

      Light Exposure at Night

      • Limit Bright Lights: Between 10 pm and 4 am, avoid bright lights, especially overhead lighting. Use dimmer lights or night lights just enough to see safely. Andrew Huberman starts dimming lights at around 8:00 – 9:00 p.m.
      • Blue Light: Consider wearing blue light-blocking glasses in the evening, but still keep the lighting low.

      “Around eight or nine p.m. I start bringing the lights down. In fact, I have a real sensitivity to the overhead lights because I’m so used to this pattern. So, I start dimming the lights in the evening overhead.”
      Dr. Huberman

    • Andrew Huberman starting his yoga routine

      Non-Sleep Deep Rest Protocol (NSDR)

      Non-Sleep Deep Rest (NSDR) refers to a variety of practices that are designed to provide the benefits of sleep without actual sleep. These techniques are aimed at inducing states of deep relaxation, which can rejuvenate the mind and body similarly to sleep.

      NSDR protocols are especially beneficial for those who struggle with sleep, including people with insomnia, or for anyone who wants to enhance their relaxation and recuperation during wakeful hours.

      Here’s a breakdown of some common aspects and methods associated with NSDR:

      Types of NSDR Techniques:

      • Yoga Nidra: A guided meditation practice that involves lying down in a comfortable position and following a set of verbal instructions aimed at inducing complete physical, mental, and emotional relaxation.
      • Guided Meditation: Involves listening to guided imagery or instructions that help focus the mind and relax the body deeply.
      • Autogenic Training: This technique uses visual imagery and body awareness to relax the body. Phrases like “my arms are heavy and warm” are repeated to induce a state of deep relaxation.
      • Progressive Muscle Relaxation: Involves tensing and then relaxing different muscle groups in the body, which can help to achieve a state of deep relaxation and mental calmness.

      Benefits of NSDR:

      • Reduces Stress and Anxiety: By calming the nervous system, NSDR can significantly lower stress and anxiety levels.
      • Improves Mood: These relaxation techniques can increase serotonin levels, which helps to improve mood and overall sense of well-being.
      • Enhances Sleep Quality: Regularly practicing NSDR can help regulate sleep patterns and improve the quality of sleep by making it easier to fall asleep and increasing the proportion of restorative sleep stages.
      • Increases Cognitive Function: Relaxation and reduced stress can lead to improved concentration, memory, and problem-solving skills.

      Implementation:

      • NSDR can be practiced at any time of the day but might be particularly effective during times when you feel the need to calm down or before bedtime to prepare for sleep.
      • Sessions can vary in length, typically lasting between 10 to 30 minutes. You can use the Reveri App to prepare for your sleep routine.

      “One of the most powerful tools that has come into my life in the last decade is a practice that I call non-sleep deep rest (NSDR). You can do NSDR the first thing in the morning if you ever wake up and do not get enough sleep. I often get up and feel like I did not get enough sleep. I do a 30-minute NSDR and I feel terrific as if I got a full night’s sleep.”
      Dr. Andrew Huberman

    • Andrew Huberman holding his sleep supplement bottles

      Andrew Huberman’s Sleep Supplements

      Although Andrew Huberman strongly believes that behavior makes the whole difference when it comes to sleep and says, “Behaviors rewire your nervous system”, he also understands the importance of supplements as they help the system react at the moment. He has a sleep coctail of supplements that enhances his routine.

      Here’s Andrew Huberman’s sleep supplement list:

      • Magnesium (either 145mg of Threonate or 200mg of Bisglycinate)

      Andrew suggests taking these two types of Magnesium alternatively as part of your sleep aid. As per him, “It makes people feel a little drowsy and increases the depth and amount of their deep sleep”

      “While talking about Apigenin, Andrew Huberman says, “[Apigenin] acts as a bit of an anxiety-lowering compound, which is essential prior to sleep for people to essentially turn off their thinking or to be able to reduce the amount of ruminating, problem-solving, and future anticipation that they are doing, which is a requirement for falling asleep.”

      Theanine, an amino acid found primarily in tea leaves, is widely recognized for its potential benefits on sleep. It is often used as a supplement to promote relaxation and improve sleep quality.

      Here are several ways in which theanine can benefit sleep:

      • Promotes Relaxation: Theanine helps increase levels of GABA (gamma-aminobutyric acid), serotonin, and dopamine in the brain. These neurotransmitters play key roles in regulating emotions, mood, concentration, alertness, sleep, and appetite.
      • Reduces Stress and Anxiety: Theanine has been shown to have anxiolytic effects, meaning it can help reduce anxiety and stress. By mitigating the physiological and psychological responses to stress, theanine can make it easier to fall asleep and stay asleep.

      ‍Warning:

      As per Huberman, if you take Theanine, “your dreams will get very vivid”. Therefore, those people who wake up in the middle of the night should avoid this supplement.

      Additional Supplements

      You can take these supplements about 30-60 minutes before sleep as recommended by Andrew Huberman.

      You can also get Andrew Huberman’s Sleep Supplement Bundle to improve your sleep routine.

      • 900mg Myo-inositol

      For people who have trouble falling back asleep after waking up in the middle of the night, Andrew Huberman suggests taking Myo-inositol.

      “Myo-inositol can help shorten the amount of time that it takes to fall back asleep if you wake up in the middle of the night. It has other beneficial uses as well for mood.”
      Dr. Huberman

    • Andrew Huberman with Momentous supplements

      The Optimal Sleep Supplement Stack

      Andrew Huberman has a detailed approach to optimizing sleep, and one of the key parts of his strategy involves using a targeted supplement stack. Huberman has worked with Momentous to develop a combination of sleep aids that help support healthy rest and recovery. These supplements are natural, science-backed, and designed to enhance sleep quality.

      Here’s a breakdown of the supplements in his Sleep Supplement Stack:

      • Apigenin: A natural compound found in chamomile, Apigenin helps calm the nervous system and supports the transition into sleep. It’s best taken 30–60 minutes before bed.
      • Magnesium L-Threonate: This form of magnesium helps regulate neurotransmitters and promotes relaxation, making it easier to fall asleep and stay asleep throughout the night.
      • Inositol: Known for its role in balancing neurotransmitters like serotonin, Inositol supports mood regulation and helps improve sleep quality by reducing nighttime wakefulness.
      • L-Theanine: An amino acid commonly found in green tea, L-Theanine reduces stress and anxiety, promoting relaxation and helping you wind down for the night.

      This sleep supplement stack combines these powerful supplements—Apigenin, Magnesium L-Threonate, Inositol, and L-Theanine—to naturally enhance sleep quality. You can support better sleep and overall wellness by including them in your nightly routine.

    • Sleep Environment

      The setup of your sleep environment can drastically affect how well you sleep. Andrew Huberman optimizes his sleeping area to promote a restful night.

      • Cool and Dark: Keep your bedroom cool and dark for optimal sleep.
      • Adjustable Bedding: Use blankets that can be added or removed as needed to maintain comfort.
      • Avoid Phone Usage: Andrew Huberman avoids using his phone before bed and puts it on airplane mode. Instead, he goes for reading.
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Elon Musk’s Daily Schedule

Behind the Scenes of Success

Elon Musk, the visionary behind Tesla, SpaceX, and other groundbreaking ventures, is known for his relentless drive and innovative mindset. His daily routine is a blend of strict time management, productivity hacks, and unique habits that keep him at the forefront of multiple industries. From his early morning rituals to his late-night work sessions, every part of Elon Musk's daily routine is meticulously planned to maximize efficiency and creativity. Read on to look at how Elon Musk structures his daily schedule, balances work and personal life, and maintains his productivity across various high-stakes projects.

Optimized For:

  • Focus
  • Innovation
  • Leadership
  • Productivity
  • Published: December 27, 2024
  • Last Updated: May 2, 2025
    • The Elon Musk daily routine is started on his bed

      7:00 a.m.

      Wakeup

      Elon Musk’s morning routine sets the tone for his highly productive day. Here’s how he starts his day:

      • Wakeup Time: He wakes up around 7 a.m., ensuring he gets enough sleep to maintain his energy levels.
      • Morning Habit: Surprisingly, Musk begins his morning with a doughnut, adding a bit of sweetness to his early hours.
      • Preparation: He quickly transitions from waking up to getting ready, minimizing downtime and maximizing productivity.

      For those looking to kickstart their day with an extra boost, a refreshing green powder drink like AG1 or a cup of Yerba Mate can provide essential nutrients and sustained energy. While Elon Musk may start his day differently, these options are popular among many for their ability to enhance focus and productivity.

      “I only have 0.4 donuts at a time, because my brain neural network quantizes it down to 0 donuts.”
      Elon Musk  

    • Elon Musk using his phone

      7:15 a.m.

      Screen Time

      Elon Musk’s relationship with his phone is an integral part of his daily routine. Despite its necessity, he’s trying to change this habit.

      • Morning Check: As soon as Musk wakes up, he immediately checks his phone for any emergencies, a habit he’s found hard to break.
      • Emergency Alerts: Given his roles at Tesla, SpaceX, SolarCity, Neuralink, Boring Company, Hyperloop, and other ventures, he prioritizes staying updated on any critical issues that might need his immediate attention.
      • Habit Change: He has described this routine of checking his phone first thing in the morning as a terrible habit he’s hoping to escape.
      • Eye Protection: For those who, like Musk, use electronic gadgets early in the morning, it’s recommended to wear blue light blocking glasses to reduce potential eye strain and prevent long-term damage to eyesight caused by prolonged exposure to screens.

      Balancing the necessity of staying informed with the desire to reduce screen time is a challenge even for someone as disciplined as him. His efforts to change this habit reflect his commitment to refining his daily schedule for better efficiency and work-life balance.

      “Some days I wake up and look at X to see if it’s still working.”
      Elon Musk  

    • Elon Musk taking a shower

      7:30 a.m.

      Shower

      Taking a shower is a key part of the Elon Musk daily routine, helping him prepare for the day ahead.

      • Refreshing Start: After checking his phone, he takes a shower to refresh himself and get into the right headspace.
      • Positive Effect: He credits showering with having the biggest positive effect on his daily life.
      • Mental Preparation: He has mentioned that he doesn’t feel ready to face the challenges of the day without his shower.
      • Daily Habit: This simple routine helps him wake up fully and prepares him to tackle his busy schedule.
      • Cold Plunge Alternative: If you’re looking for an extra jolt of energy in the morning, a cold plunge using a cold pod is an excellent alternative to a standard shower. Cold plunges are known to boost energy, enhance focus, and improve circulation, making it an excellent start to any day.

      This essential part of his morning routine helps him maintain his productivity and ensures he starts his day feeling fresh and focused. This habit is a critical component of his overall success strategy.

    • Elon Musk drinking coffee

      7:45 a.m.

      Breakfast

      His approach to breakfast reflects his busy lifestyle and efficient use of time.

      • Skipping Breakfast: Most days, he is in such a rush that he skips breakfast entirely, prioritizing his busy schedule over the morning meal.
      • Preferred Choice: When he does have breakfast, he prefers an omelet, which provides a quick and nutritious start to the day.
      • Morning Coffee: He enjoys a cup of coffee in the morning, often drinking up to two cups a day to keep his energy levels up. For those who prefer an alternative to coffee, a cup of Green Matcha Tea can be a refreshing choice, providing a steady energy boost with additional health benefits.
      • Caffeine Boost: Caffeine is an important part of Elon Musk’s routine, helping him stay alert and focused throughout his demanding workday. For those looking to enjoy a high-quality cup of coffee like Musk, investing in top-of-the-line Nespresso coffee machines and coffee capsules can be an excellent idea.

      Balancing a hectic schedule with essential morning habits, Musk’s approach to breakfast shows his dedication to maintaining energy and productivity. While often skipping the meal, his reliance on coffee and occasional omelet reflects his practical and efficient lifestyle.

    • Elon Musk standing in a gym for his workout routine

      Workout Routine

      Even though he isn’t a fan of working out, he still makes it a part of his daily routine to maintain his health and productivity.

      • Treadmill with TV: To make his workouts more bearable, he uses a treadmill while watching TV. Keeping hydrated is also crucial during workouts, and HydroFlask water bottles are a great choice for staying refreshed.
      • Martial Arts: He practices martial arts like Karate and Brazilian Jiu-Jitsu, showcasing his commitment to staying fit despite his lack of enthusiasm for traditional workouts.
      • Morning Exercise: He tries to fit in 20 minutes of exercise daily to improve his overall health.
      • Flexible Schedule: Without a fixed workout time, he fits in exercise whenever his busy schedule allows, demonstrating his dedication to fitness even with time constraints.

      “I wouldn’t exercise at all if I could. The older I get the harder it is to stay lean, that’s for sure.”
      Elon Musk  

    • Elon Musk sitting in his car

      8:00 a.m.

      Dropping Off Kids And Driving To Work

      Part of Elon Musk’s routine involves ensuring his children get to school before he heads to work.

      • Morning School Run: After his morning routine, he sends his kids off to school, making sure they are ready for their day.
      • Commute Choices: As the CEO of Tesla, he has several options for his daily commute. He decides which electric vehicle to take each day, showcasing the innovative technology of his company.
      • Driving to Work: His commute to Tesla headquarters is not just a routine task but also a chance to experience the latest advancements in electric vehicle technology firsthand.

      Balancing family responsibilities with his role as a leader in the tech industry, Musk’s morning drive is a key part of his daily schedule. This routine helps him transition from family time to his workday, ensuring a smooth start to his busy schedule.

    • Elon Musk sitting in his office

      09:00 a.m.-08:00 p.m.

      Work Routine

      Elon Musk’s work routine is a testament to his incredible dedication and efficient time management.

      • Long Hours: He regularly works 80 to 100-hour workweeks, demonstrating his commitment to his roles at Tesla and SpaceX.
      • Focus on Design: About 90% of his time at SpaceX and 60% of his day at Tesla are dedicated to design and engineering work, reflecting his strong skillset in these areas.
      • Efficient Multi-tasking: He is known for his ability to multitask efficiently. He avoids attending to emails and skips most phone calls to stay focused on his tasks.
      • Weekly Schedule: Mondays and Fridays are spent at SpaceX in Los Angeles or Boca Chica. The rest of the week, he divides his time between Tesla and X in San Francisco.

    • Supplements To Boost Daily Routine Productivity

      Reaching high levels of productivity and mental sharpness, much like Elon Musk, requires more than just a disciplined routine. Certain supplements can provide that extra edge, enhancing focus, supporting brain health, and sustaining energy throughout a demanding day.

      • Omega-3: Sourced from clean, sustainable fish like anchovies, sardines, and mackerel, this Omega-3 supplement delivers a potent 1600mg of EPA and DHA. Known for supporting brain health, heart health, and reducing inflammation, Omega-3s help keep cognitive function sharp and support recovery after physical exertion.
      • Brain Drive: This supplement promotes mental clarity and support neurotransmitter production, which is essential for focus and memory. By nourishing the nervous system, improving blood flow to the brain, and combating adrenal fatigue, Brain Drive helps sustain cognitive performance even during high-stress periods.
      • Collagen + Creatine Stack: Combining collagen for joint and tissue support with creatine for cognitive and muscle performance, this stack strengthens the body’s foundation while providing a boost to brain function. Creatine has been shown to support mental clarity and energy production, making this blend ideal for those looking to enhance both physical and mental endurance.
      • Alpha GPC: This supplement provides a concentrated form of choline, a nutrient vital for memory, focus, and overall brain health. It crosses the blood-brain barrier efficiently, boosting levels of acetylcholine, a neurotransmitter crucial for learning and mental processing.
      • Tyrosine: This amino acid supports the production of neurotransmitters that help maintain concentration, alertness, and mood stability, making it a powerful aid for tasks requiring sustained attention.
      • Pure L-Glutathione: A powerful antioxidant, L-Glutathione is essential for cellular health, detoxification, and immune function. By reducing oxidative stress, it helps protect brain cells from damage, supporting long-term brain health.
      • Spermidine: This supplement supports cognitive longevity and cellular vitality, making it an excellent addition to a productivity-focused supplement stack.
    • Elon Musk using his laptop as part of his work routine

      The Five-Minute Slots

      His unique approach to time management involves breaking his work routine into five-minute slots, enhancing his productivity and focus.

      • Intense Focus: He uses an intense version of the Pomodoro technique, dividing his workday into five-minute slots. This method helps him concentrate on one task at a time.
      • Task Scheduling: His schedule includes time for emails, meals, meetings, and even social media activities, where he remains active on X.
      • Enhanced Productivity: By allocating short, focused time slots, he ensures that he can tackle various tasks efficiently throughout his day.
      • Daily Routine: This structured approach is a key part of Musk’s routine, helping him maintain high levels of productivity.

      Implementing the five-minute slot method allows him to maximize his efficiency, making the most of each day. This disciplined technique shows his innovative mindset, contributing to his ongoing success.

    • Elon Musk focusing on the Pomodoro technique

      Benefits Of Pomodoro Technique

      The Pomodoro Technique is a popular time management method that Elon Musk includes in his daily routine to boost productivity and efficiency.

      • Improved Focus: By breaking work into short intervals, followed by a short break, this technique helps maintain high levels of concentration and reduces distractions.
      • Reduced Fatigue: Regular breaks prevent burnout and keep energy levels consistent throughout the day, enhancing overall performance.
      • Enhanced Productivity: The structured approach encourages a sense of urgency, making it easier to complete tasks promptly.
      • Better Time Management: It helps prioritize tasks and manage time effectively, fitting well into a busy schedule.
      • Increased Motivation: The frequent breaks provide a reward system that keeps motivation high and makes work feel more manageable.
      • Reduced Procrastination: Breaking tasks into smaller, timed segments makes starting and continuing work less daunting, helping to minimize procrastination.

      This method, used by Elon Musk, is a practical strategy for anyone looking to enhance their efficiency and work habits.

    • Elon Musk lunch routine

      12:00 p.m.

      No Lunch Routine

      His hectic work routine often means lunch takes a backseat, reflecting his relentless efficiency and dedication.

      • Busy Schedule: He’s so busy that he often skips lunch, admitting that he doesn’t pay as much attention to his nutrition as he should. He has mentioned a desire to improve his diet in the future.
      • Quick Lunches: When he does take lunch, he usually eats during an afternoon meeting. This allows him to integrate meals with work, maximizing his productivity.
      • Efficient Eating: Known for his ruthlessness in the workspace, he eats his lunches in five minutes, emphasizing his practice of quick, efficient meals.
      • Employee Expectations: He demands the same level of efficiency from his employees, encouraging a highly productive work environment.
    • Elon Musk focusing on productive work

      Productive Afternoon Routine

      His afternoons are dedicated to maintaining high productivity through focused work and strategic meetings.

      • Meeting Focus: He spends his afternoons in meetings and working on design projects. He is known to leave meetings abruptly if he thinks his time is being wasted.
      • Discouraging Unnecessary Meetings: In the pursuit of productivity, he actively discourages unnecessary meetings, ensuring that only essential discussions take place.
      • Flow State: Often getting into a flow state, he can lose track of time while deeply focused on his tasks.
      • Stringent Scheduling: To keep on track with his priorities, he relies on his stringent scheduling, which helps him manage his time effectively.

      Elon Musk’s approach to his afternoon routine emphasizes efficiency and productivity. He ensures that every part of his day is aligned with his goals and responsibilities by minimizing distractions and maximizing focused work time.

    • Elon Musk holding a wine glass at a business dinner

      08:00-10:00 p.m.

      Business Dinner

      He often uses business dinners as an opportunity to satisfy his hunger while discussing work-related matters.

      • Satisfying Hunger: He admits to eating too much during business dinners, making it a significant part of his evening routine.
      • Favorite Drinks: He has a particular affection for Diet Coke and enjoys whiskey or wine.
      • Cuisine Preferences: When it comes to food, Musk enjoys sushi, French cuisine and barbeque.
      • Work Integration: These dinners often serve a dual purpose, allowing him to continue his work discussions while enjoying a meal.
    • Elon Musk returning from work to start his evening routine

      10:00 p.m.

      Return From Work

      Elon Musk’s evening routine demonstrates his efforts to balance a demanding work schedule with family time.

      • Late Arrival: He typically returns home from work around 10 pm, well after his younger kids are in bed.
      • Quality Time: Since the birth of his child “X Æ A-12”, he has made an effort to reduce his working hours to spend more quality time with Grimes and his children.
      • Work-Life Balance: This adjustment in his schedule highlights his dedication to achieving a better work-life balance.
    • Elon Musk reading a book at night

      10:00 p.m.-01:00 a.m.

      Reading Books

      After a long day at work, he unwinds by immersing himself in books, dedicating a few hours each night to reading.

      • Evening Relaxation: Once he returns home and settles down, he enjoys spending his time reading books.
      • Daily Habit: This evening ritual allows him to relax and expand his knowledge.
      • Varied Interests: Musk’s reading interests are broad, reflecting his diverse pursuits in technology, space exploration, and innovation.
    • Elon Musk sitting in a library

      Elon Musk Book Recommendations

      Elon Musk, known for his rigorous daily routine and impressive productivity, finds time to read and recommends the following books.

      • Human Compatible: This book by Stuart Russell discusses the future of artificial intelligence and its potential alignment with human values. It’s a must-read for those interested in AI development and ethics.
      • Zero to One: Written by Peter Thiel, this book provides insights into startup culture and innovation, emphasizing the importance of creating new things rather than imitating existing ones.
      • The Moon Is a Harsh Mistress: A classic science fiction novel by Robert A. Heinlein, it explores themes of independence and revolution on a lunar colony.
      • The Hitchhiker’s Guide to the Galaxy: Douglas Adams’ humorous take on space travel and existential questions makes this a favorite for its wit and imaginative storytelling.
      • Superintelligence: Nick Bostrom’s exploration of the future of artificial intelligence and the potential risks associated with it is essential for understanding the implications of AI on society.

      These books reflect Musk’s interests in technology, innovation, and the future, offering valuable insights and inspiration for anyone looking to expand their knowledge. They are a key part of his daily habits and reading routine, contributing to his success and forward-thinking mindset.

    • Elon Musk holding a TV remote to watch anime

      10:00 p.m.-01:00 a.m.

      Watching Anime

      This pastime provides him with a way to disconnect from his demanding work schedule and immerse himself in different stories and characters. Anime offers a unique form of entertainment that Musk finds engaging and enjoyable.

      • Anime Enthusiast: He relaxes by watching anime series like Evangelion and Death Note, which he finds captivating.
      • Alternative Relaxation: This habit provides a different form of relaxation compared to reading, helping him disconnect from work.
      • Evening Routine: Watching anime is a part of Musk’s evening routine, offering him a chance to enjoy some entertainment after a busy day.
    • Elon Musk playing a video game

      10:00 p.m.-01:00 a.m.

      Video Gaming

      If Elon Musk finds some free time in his busy schedule, he likes to play video games. This activity helps him relax and clear his mind, providing a much-needed break from his intense work routine.

      • Preferred Games: He enjoys playing games like Overwatch, which offers an engaging way to unwind.
      • Mental Break: Gaming allows him to step away from work and enjoy a different kind of challenge.
      • Relaxation: Video games provide a fun and interactive way for him to relax after a demanding day.
    • Elon Musk starting his sleep routine

      01:00-03:00 a.m.

      Sleep Routine

      Elon Musk’s sleep routine is structured to fit his demanding schedule, ensuring he gets enough rest to stay productive.

      • Sleep Time: He begins his sleep routine between 1 to 3 am.
      • Sleep Duration: He sleeps for six hours, which he believes is sufficient to keep him productive during the day.
      • Consistency: This consistent sleep schedule helps him maintain energy and focus for his various responsibilities.

      “I find if I don’t get enough sleep, I’m quite grumpy. My mental acuity would be affected.”
      Elon Musk  

      If you want to improve your sleep, consider opting for a top-quality sleep supplement pack, which offers a blend of ingredients that promote relaxation and support a healthy sleep cycle.

Back

Warren Buffett’s Daily Schedule

A Billionaire Investor With A Unique Routine

Warren Buffett, the experienced investor and chairman of Berkshire Hathaway, has a fascinating personality, known for his investments, high net worth and profound influence on the world. Despite being one of the wealthiest individuals on the planet, Warren Buffett's daily routine isn't similar to other billionaires. It is rather simple and thrifty. His daily schedule gives an idea about the impact that focused habits have on successful investors.

Optimized For:

  • Consistency
  • Easy-Living
  • Simplicity
  • Success
  • Published: December 27, 2024
  • Last Updated: May 3, 2025
    • Warren Buffett drinking coke as part of his morning routine

      6:45 a.m.

      Wake-up

      He starts his day in a manner that aligns with his straightforward philosophy toward life.

      Solid Sleep and Relaxed Start

      • Adheres to eight hours of sleep, waking at 6:45 AM.
      • Prefers a leisurely morning over an early start to work.

      As per him; “I have no desire to get to work at four in the morning,”

      • Enjoys a morning Cherry Coca-Cola instead of coffee. He typically drinks around 5 cans of Coca-Cola every single day.
      • A healthier alternative to energize your morning could be AG1 or Yerba Mate, offering a nutrient-rich boost that supports focus and sustained energy.

      As per him, “If I eat 2700 calories a day, a quarter of that is Coca-Cola. I drink at least five 12-ounce servings. I do it every day,”

      Exercise Routine

      • Exercise, for Buffett, isn’t about intensity. He exercises lightly for about 30 minutes.

      He views his physical activity as an enjoyable part of his day rather than an intense fitness endeavor.

      • He focuses on brain exercise more. For that, he likes playing bridge.

      “It’s a game you can enjoy when you are in your 90s, and you are seeing a different intellectual challenge every seven minutes. It’s the best exercise there is for the brain,” He says.

    • Warren Buffett using a treadmill in his morning routine

      Simple Tools to Enhance Your Home Fitness Routine

      While Warren Buffett prefers to keep his physical activity light, you can level up your own exercise routine with these effective, easy-to-use products that are perfect for at-home workouts:

      • Resistance Bands: These versatile bands provide a simple way to strengthen muscles without the need for heavy weights. Whether you’re working on squats, shoulder presses, or leg stretches, resistance bands offer a low-impact option for improving muscle strength and flexibility, making them an excellent addition to any home gym.
      • Yoga Mat: A high-quality gym mat is crucial for any floor exercise, from push-ups to planks and yoga. It provides the cushioning needed to protect your joints and offers comfort during workouts. Whether you’re stretching or engaging in bodyweight exercises, a sturdy mat helps maintain posture and prevents injury.
      • Treadmill: Adding a treadmill to your home gym setup can be a game-changer for maintaining cardiovascular fitness. Whether you’re walking or jogging, just 30 minutes a day can improve heart health, help burn calories, and keep you moving without the hassle of leaving the house. Treadmills from Sole Treadmills, like the Sole F63, are an excellent option for home use.
      • Indoor Exercise Bike: An exercise bike is another fantastic cardio machine for your home gym. It provides a smooth, low-impact way to burn calories and build leg strength. With adjustable resistance, you can control the intensity of your workout, allowing you to break a sweat while being gentle on your joints.
    • Warren Buffett reading a newspaper

      Warren Buffett’s Reading Routine

      He usually spends around 80% of his time reading. Before leaving for office, he dedicates part of his morning routine to reading newspapers and staying informed about the world and markets.

      He says, “I just read and read and read. I probably read five to six hours a day. I don’t read as fast now as when I was younger, but I read five daily newspapers. I read a fair number of magazines. I read 10Ks. I read annual reports, and I read a lot of other things, too. So, I’ve always enjoyed reading. I love reading biographies, for example.”

      His top 4 news reads are;

      He believes reading is a game-changing habit as it can help him make better investment decisions.

      Buffett suggests, “Read 500 pages like this every day. That’s how knowledge builds up, like compound interest.”

      Reasons To Read

      • Enhances Cognitive Function: Reading regularly improves brain connectivity, increases vocabulary and comprehension, and enhances cognitive functions, including memory, focus, and analytical thinking skills.
      • Expands Knowledge Base: Reading exposes you to new information, ideas, cultures, and perspectives, significantly expanding your knowledge base. This broadened understanding can be a critical asset in both personal and professional development.
      • Improves Decision-Making and Problem-Solving Skills: Through reading, you encounter various scenarios and problems faced by characters or discussed in non-fiction, helping to improve your own decision-making and problem-solving abilities by applying learned strategies to real-life situations.
      • Contributes to Success: The cumulative effect of enhanced cognitive abilities, a broadened knowledge base, and improved problem-solving skills directly contribute to personal and professional success.
    • Warren Buffett eating a burger from McDonalds for breakfast

      Warren Buffett’s Breakfast Routine

      Buffett’s dietary choices are famously unconventional.

      On his way to the office, his breakfast is a daily visit to McDonald’s.

      He chooses meals based on the stock market’s performance as well as his mood. He usually goes between sausage patties, or bacon, egg, and cheese biscuit.

      He says, “When I’m not feeling quite so prosperous, I might go with the $2.61, which is two sausage patties, and then I put them together and pour myself a Coke. $3.17 is a bacon, egg, and cheese biscuit, but the market’s down this morning, so I’ll pass up the $3.17 and go with the $2.95.”

      Justifying his “not-so-healthy” breakfast, he says, “I checked the actuarial tables, and the lowest death rate is among six-year-olds. “So I decided to eat like a six-year-old. It’s the safest course I can take.”

    • Warren Buffett starting his office routine

      Office Arrival

      • After grabbing breakfast from McDonald’s, he continues toward his office.
      • He arrives at the office at around 9:30 am after a 5-minute drive, when the stock market opens.
    • Warren Buffett reading a book

      Office Routine

      He spends most of his time at the office reading reports, books, etc.

      “I just sit in my office and read all day,” He says.

      Although he is not a big fan of attending meetings as well or sending emails, he discusses company plans and investment potential while at work.

      Warren follows his 5/25 work rule. He makes a list of around 25 daily to-do tasks. Then he chooses the top 5 in terms of priority and works on them first, before moving on to the other ones.

      He leaves for home at around 5:00 to 6:00 pm.

      Book Recommendations

      Buffett loves reading. He reads books in the office. Here are some recommended books you must read.

      He simply adores these books and considers it one of his best investments.

      As per him; “In my early days, I, too, rejoiced when the market rose. Then I read chapter eight of Ben Graham’s ‘The Intelligent Investor,’ the chapter dealing with how successful investors should view fluctuations in stock prices. Immediately, the scales fell from my eyes, and low prices became my friend. Picking up that book was one of the luckiest moments in my life.”

      On another occasion, he mentioned;

      He believes these books and financial reports to be an amazing asset for entry-level investors. “Rather than listening to their siren songs, investors — large and small — should instead read ‘The Little Book of Common Sense Investing,” He suggests.

    • Optimize Your Health with Top-Class Supplements

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      Even though Warren Buffett sticks to a simple diet, adding supplements like these can help you maintain balance and optimize your health in your daily life.

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    • Drinking a shake as part of the Warren Buffett daily routine

      Lunch Routine

      • He doesn’t have any fancy lunch and eats in his office.
      • He is a big fan of McDonald’s and usually goes for Quarter Pounder along with ice cream and Coca-Cola. If not McDonald’s, he loves steaks in his lunch as well.
      • He also loves strawberry milkshakes.
    • Warren Buffett relaxing at his home

      6:00 p.m.

      Relaxation And Family Time

      He likes spending time with his family and friends. He plays Bridge, watches TV, etc. aiming for a relaxing time after work.

      As per him; “Basically, when you get to my age, you’ll really measure your success in life by how many of the people you want to have love you actually do love you.”

      He also loves playing Bridge and has a relaxing time after work. He usually plays it with his best friend and Microsoft Co founder, Bill Gates.

      “I play a lot…At least four sessions a week, about two hours a session.” He once revealed.

      Warren is extremely happy and satisfied with his life.

      “I love playing bridge, I talk to my friends, and I pretty much don’t do anything I don’t like to do. I’m very fortunate in that… I’m pretty much in command of my own time, but I have a lot of fun doing it,” he says.

      Reasons To Play Bridge

      • Improves Strategic Thinking and Problem-Solving: Bridge demands foresight, planning, and adaptability, skills that can sharpen your strategic thinking abilities.
      • Enhances Memory and Concentration: Remembering the cards played and deducing the cards held by others enhances short-term memory and concentration.
      • Promotes Social Interaction: Bridge is typically played with a partner and against an opposing pair, encouraging social interaction and communication, which are vital for mental health.

      Regarding being in control of one’s own life, Buffett suggests, “Keep control of your time. You won’t keep control of your time unless you can say no — you can’t let other people set your agenda in life.”

    • Warren Buffett eating dinner at home

      Dinner Routine

      His evening meal choices reflect his straightforward and familiar approach to food.

      • Dinner Choices: He often enjoys veal parmigiana for dinner. This dish is a staple in his dinner rotation.
      • Meal Settings: He prefers to eat this meal either at a local restaurant or in the comfort of his own home.
      • Food Preferences: Along with veal parmigiana, he might opt for other fulfilling dishes depending on his mood or the day.

      Buffett’s dinner routine shows that even billionaires enjoy simple, satisfying meals in cozy settings.

    • Warren Buffett starting his sleep routine

      Sleep Time

      He goes to sleep at around 10:45 pm daily for his 8-hour sleep.

      He says, “I get quite a bit of sleep. I like to sleep so I will usually sleep eight hours a night.”

      For those seeking better sleep, a high-quality Sleep Supplement Pack can be a valuable addition to support relaxation and a restful night.

      Reasons To Maintain An 8-Hour Daily Sleep Routine

      • Restores Physical Health: Eight hours of sleep allows your body to repair itself, supporting healthy brain function and maintaining physical health. It plays a crucial role in the healing and repair of your heart and blood vessels, contributing to a lower risk of heart disease, diabetes, and obesity.
      • Improves Cognitive Functions: Adequate sleep is crucial for cognitive processes including attention, learning, memory consolidation, and decision-making. It helps in clearing the brain of toxins that build up during waking hours, improving concentration and productivity.
      • Enhances Emotional and Mental Well-being: Sleep affects mood and is associated with reducing the risk of mental health issues like depression and anxiety. Adequate sleep helps regulate mood and stress hormones, making it easier to manage stress and emotions.
      • Supports Growth and Development: During sleep, the body releases growth hormones, which help in growth and development, especially in children and teenagers. These hormones help build muscle mass, repair cells, and tissues, and support the immune system.
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Charlie Munger’s Daily Schedule

Productivity Secrets from a Business Icon

Charlie Munger, the renowned investor and right-hand man to Warren Buffett at Berkshire Hathaway, is known for his sharp mind and wisdom. His approach to life and work continues to inspire many. Charlie Munger's daily routine reflects his disciplined nature and commitment to lifelong learning.

Optimized For:

  • Consistency
  • Focus
  • Simplicity
  • Success
  • Published: December 27, 2024
  • Last Updated: February 19, 2025
    • The start of Charlie Munger's daily routine

      Wakeup

      He emphasized the importance of waking up early to set a productive tone for the day.

      • Early Start: He believed in the power of an early start as you can get a head start on important tasks like preparing for annual meetings.
      • Extra Time: Rising early gives you extra time to prepare for the day and it helps in efficiently organizing tasks.
      • Productivity Boost: Starting the day early can significantly impact your productivity as it allows you to tackle important tasks without any distractions.
      • Wellbeing: Waking up early not only boosts productivity but also enhances overall well-being. It provides a sense of accomplishment and sets a positive tone for the day.
    • Charlie Munger solving a puzzle

      Brain Exercises

      Starting your day with brain exercises is a beneficial way to prime your mind for success.

      • Reading: He focused on the importance of reading to stimulate cognitive function an perform efficiently as the vice chairman.
      • Puzzles and Riddles: Engaging in activities like puzzles, riddles, or brain games helps to sharpen the mind and improve mental agility.
      • Morning Routine: Incorporating mental exercises into your morning routine can increase focus and productivity throughout the day.
      • Consistent Practice: Regularly challenging your brain keeps it active and healthy, leading to long-term cognitive health.

      Including brain exercises in your daily routine, like Charlie Munger, can set the stage for a productive and mentally engaging day. You can also focus on morning meditation as it helps to clear the mind, reduce stress, and improve focus. Consider using the Headspace App or courses from Mindfulness to kickstart your meditation routine.

      If you want to learn more about the benefits of meditation, check out our article on Daily Meditation Routine.

    • Charlie Munger eating breakfast

      Breakfast

      Breakfast is an important part of Charlie Munger’s daily routine. It sets the tone for the rest of the day, providing essential nutrition and energy.

      • Typical Breakfast: He enjoyed a typical American-style breakfast, which includes eggs mixed with a lot of cream.
      • Eggs with Cream: This combination was a favorite in the Charlie Munger daily routine as it provides a satisfying start to the day.
      • Morning Nutrition: A good breakfast like this helps to fuel the body and mind for the tasks ahead.
    • Charlie Munger analyzing a contract

      Work Routine

      Charlie Munger’s work routine was focused on disciplined habits and an efficient approach to time management. His daily schedule shows his commitment to productivity and success.

      • Continuous Learning: A significant part of Munger’s routine involved reading and learning. He dedicates time each day to read books, articles and reports to stay informed and expand his knowledge.
      • Companies and Investments: Munger’s day included overseeing his various companies and investments. His role at Berkshire Hathaway requiresd him to stay updated on market trends and make strategic decisions.
      • Meetings: Regular meetings were a key component of the Charlie Munger daily routine. These meetings involved discussions about business strategies, investment opportunities, and company performance.
      • Structured Time Management: He followed a structured approach to time management. He prioritized tasks and allocated specific time slots to ensure efficiency and productivity throughout the day.
    • Charlie Munger reading a book

      Book Reading

      Charlie Munger’s daily routine included extensive reading and continuous learning. His dedication to reading is a key part of his success in the trading world.

      • Extensive Reading: He spent more than 8 hours a day reading books, newspapers, and other materials to stay informed and mentally stimulated.
      • Range of Books: He read books about a wide range of topics, including psychology, business, science, and history. This diverse approach helped him gain a broad understanding of various subjects.
      • Advocate for Reading: He was a strong advocate for extensive reading. He believed it is crucial for gaining knowledge and developing intellectual curiosity.
      • Broadening Knowledge: Munger suggested reading a wide range of subjects to broaden your knowledge base and develop a well-rounded understanding of the trading arena.

      “In my whole life, I have known no wise people (over a broad subject matter area) who didn’t read all the time—none. Zero. You’d be amazed at how much Warren reads—and how much I read.”
      Charlie Munger

    • Charlie Munger sitting in a library

      Charlie Munger Book Recommendations

      His book recommendations reflect his diverse interests and focus on continuous learning. These books offer valuable insights into various subjects, from science to psychology.

      “The best work of science exposition and history that I’ve read in many years!”
      Charlie Munger

      “It’s a combination of scientific biography and explanation of the physics, particularly relating to electricity. It’s just the best book of its kind I have ever read, and I just hugely enjoyed it. Couldn’t put it down. It was a fabulous human achievement”
      Charlie Munger

      Adding these book recommendations to your reading list can provide you with a wealth of knowledge and a broader perspective on various subjects. Following his reading habits can enhance your intellectual growth and understanding of the complexities of trading.

    • Charlie Munger starting his lunch routine

      Lunch Routine

      Lunch is a time for him to enjoy simple pleasures and take a break from his busy schedule. His lunch routine reflects his approach to moderation and enjoyment.

      • Peanut Brittle: One of Munger’s well-documented habits includes consuming peanut brittle from See’s Candies, a company owned by Berkshire Hathaway.
      • Longevity Joke: He has often jokingly said that peanut brittle is a key to his longevity, highlighting his love for this treat.
      • Simple Pleasures: This habit indicates Munger’s preference for enjoying simple pleasures, a notable aspect of the Charlie Munger lifestyle.
      • Balanced Approach: Even with a disciplined daily schedule, Munger believed in the importance of small indulgences, which contribute to a balanced approach to life.

      The Charlie Munger daily routine emphasizes the importance of balance and enjoyment. Including simple pleasures, like a favorite treat, can make a disciplined lifestyle more enjoyable and sustainable.

    • Charlie Munger taking notes

      Taking Notes

      Writing notes is an integral part of Charlie Munger’s daily routine. He strongly advocated for this habit to enhance understanding and retain important information.

      • Active Engagement: He believed that actively engaging with reading material through note-taking helps in better comprehension.
      • Summarizing Key Points: You can reinforce important concepts and retain valuable information by noting key points.
      • Personal System: He recommended using a note-taking system that works best for you, whether it’s highlighting, underlining, or using a notebook.
      • Reinforcing Concepts: This process helps to reinforce key concepts, identify patterns, and extract insights that can be applied in various aspects of life.
      • Lifelong Learning: Note-taking is a crucial tool in the Charlie Munger daily schedule for continuous learning and intellectual growth.

      Apart from note-taking, you can also focus on journaling to improve your daily routine. Writing daily can help you focus on your objectives and help you fulfill important tasks. If you want to learn more about it, consider viewing our Journaling article.

    • Charlie Munger in a meeting room

      Networking

      Networking is a key component of Charlie Munger’s schedule. He understands the power of making strong relationships and the benefits it brings.

      • Building Relationships: He recognized the importance of building a network of professionals, mentors, and like-minded individuals. He often wrote letter to shareholders to maintain their confidence in the company.
      • Opportunities for Growth: Actively networking can provide invaluable opportunities for personal and professional growth.
      • Knowledge Sharing: Networking allows you to tap into the knowledge and experiences of others, gaining new perspectives.
      • Collaborative Ventures: Engaging with your network can lead to collaborative ventures, enhancing your opportunities for success.

    • Avoiding Unhealthy Activities

      He believes in the importance of eliminating bad habits from your daily routine. Avoiding unhealthy activities is crucial for maintaining both physical and mental well-being.

      • Eliminating Vices: He stresses the need to break free from habits like smoking and excessive drinking as these activities can negatively impact your health.
      • Balanced Lifestyle: Eliminating unhealthy habits paves the way for a healthier, more balanced lifestyle, an essential part of the Charlie Munger daily routine.
      • Avoiding Time-Wasters: He emphasized avoiding activities that don’t contribute to personal or professional growth like excessive social media usage.
      • Maximizing Time: You can free up valuable time that can be invested in more productive work by identifying and eliminating time-wasting activities.
    • Charlie Munger sitting on a sofa at his home

      No Exercise Routine

      Charlie Munger’s routine doesn’t include a dedicated exercise regimen. His approach to physical activity is different from the typical routines of many renowned personalities like Tim Cook or Andrew Huberman.

      • No Focused Exercise: He has never purposely focused on any exercise except when the Army Air Corps required it.
      • Enjoyable Activities: If he enjoys an activity like tennis, he will get his exercise through such sports rather than following a strict fitness routine.
      • Casual Approach: This casual approach to exercise was a notable aspect of the Charlie Munger lifestyle, showing that he preferred physical activity in the form of enjoyable pastimes rather than structured workouts.
    • Charlie Munger starting his sleep routine

      Sleep Routine

      He values rest and sleep as crucial parts of his daily routine. Over the years, he had developed a strategy to ensure he gets quality sleep.

      • Early Struggles: When Munger was younger, he had more difficulty sleeping because he allowed his mind to wrestle with problems, keeping him awake late into the night.
      • New Strategy: Later in life, he learned to deliberately blank out his mind to fall asleep more easily.
      • Consistent Sleep: He ensured he gets 7-9 hours of quality sleep each night, making rest a key part of his lifestyle.
      • Sleep Tip: Munger’s tip for better sleep is to consciously clear your mind before bed, a practice that helps him maintain a consistent sleep schedule.

      Enhancing your sleep routine can be simple with a Sleep Supplement Bundle. It’s crafted to support relaxation and promote better sleep quality, making your nights more restful.