Rob Dyrdek’s Daily Schedule

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.

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.

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.

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.

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.

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.

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.”

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.

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.”

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.