A Day as Tim Ferriss

Wake Up (9:00 AM - 10:00 AM)

Silence your phone and make your bed to immediately achieve a small win and bring order to your space.

Meditation (10 to 20 minutes)

Spend 20 minutes practicing mindfulness meditation to stabilize your morning and set a calm, focused mindset for the day.

Physical Activation (1 minute)

Perform a brief series of exercises like 5 to 10 push-ups or kettlebell swings to wake up your body and reduce mental chatter.

Prepare “Titanium Tea” (3 minutes)

Craft your morning brew using pu-erh black tea, green tea, a pinch of turmeric, and a slice of ginger for an energizing start.

Journaling (10 minutes)

Spend about 10 minutes journaling your specific goals for the day, what would make today great, and daily affirmations.

Breakfast (30 minutes)

Prepare a balanced meal of scrambled eggs with coconut oil, spinach, avocado slices, and a mix of nuts.

Exercise (60 to 90 minutes)

Engage in a dynamic exercise session including kettlebell swings and acroyoga to build core strength and enhance flexibility.

Cold Shower (5 minutes)

Take a quick cold shower to invigorate your senses and enhance focus.

Learning/Reading Time (30 minutes)

Dedicate 30 minutes to reading a non-fiction book or listening to an educational podcast to spark creativity.

Focused Work Blocks (4 hours)

Implement 1-2 hour blocks of uninterrupted work, focusing on critical tasks, interspersed with short breaks.

Lunch (30 minutes)

Enjoy a meal of grilled chicken or fish, a hearty salad with olive oil, and steamed vegetables like broccoli or kale.

Afternoon Walk (20 minutes)

Take a 20-minute walk outside to aid digestion and rejuvenate your mind.

Second Work Block (2 hours)

Focus on creative or complex problem-solving tasks that benefit from your renewed energy and clearer mind after the walk.

Dinner (30 minutes)

Have a satisfying dinner similar to lunch, with protein, vegetables, and a healthy carbohydrate like quinoa or sweet potatoes.

Wind Down Routine (30 minutes)

End the day with a 20-minute Epsom salt bath to relax muscles followed by quiet reading to calm the mind before bed.

Bedtime (10:00 PM - 10:30 PM)

Wind down and prepare for a restful sleep, ensuring you're ready to tackle another productive day tomorrow.