Tim Ferriss's Daily Routine

• Wakes up at 9:00 AM and makes his bed.
• Turns his phone on after leaving it in airplane mode from the night before.

Tim Ferris tells his readers to keep their phones on airplane mode while they sleep:

"I have a simple rule: If I'm working on something important, my phone goes on airplane mode. This allows me to focus on the task at hand and avoid the constant distractions of notifications and alerts. By setting specific times for checking my phone, I can be more present and focused on the task at hand.”

Tim Ferris on making his bed in the morning:

"If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task and another, and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter. If you can't do the little things right, you will never do the big things right.”

• Recommends the Headspace App.
• Recommends Transcendental meditation by Sam Harris or Tara Brach.

Tim Ferriss on Transcendental meditation:

"Transcendental Meditation is the single most effective technique I have encountered for rapidly improving performance and reducing stress. I've personally experienced and witnessed the benefits of TM in the following areas: creativity, energy, focus, health, productivity, relationships, and emotional balance".

He brews a tea he calls 'Titanium Tea', it's either Oolong tea or a combination of ginger, turmeric, and pu-erh.

Tim Ferriss on his Titanium Tea:

"I drink Oolong and Pu-erh tea throughout the day to help with digestion and focus. Oolong tea is a partially fermented tea that has a more complex flavor than green or black tea. It is also rich in antioxidants and has been shown to have a number of potential health benefits, including aiding in weight loss and reducing the risk of heart disease. Pu-erh tea, on the other hand, is a fermented tea that is often aged for many years before it is consumed. It has a rich, earthy flavor and is also rich in antioxidants. Both Oolong and Pu-erh tea can be enjoyed hot or iced, and are great options for those looking to incorporate more tea into their diet".

• Depending on the day, different types of journaling.
• Morning pages - for ‘trapping his monkey mind on paper’.
• Five-minute journal - for structured thinking.

Tim Ferriss on his journaling habit:

"I have been keeping a journal for over 15 years. It is a simple, powerful tool that has changed my life in countless ways. A journal is a place to process thoughts, track progress, and reflect on experiences. It is a private place to explore your deepest fears and desires, to document your failures and successes, and to discover what is truly important to you. The act of writing by hand is also therapeutic and can help to clear the mind and reduce stress".

• Consumes brain Octane or KetoForce exogenos ketones.
• Consumes Tera’s Whey.
• Consumes Super Beets or Beet Elite.
• Consumes canned sardines.

Benefits of Exogenous Ketones

Exogenous ketones, which are ketones produced outside the body and consumed as a supplement, offer several potential health benefits. Here are some key advantages:

Improved physical performance: By increasing the production of ATP (energy) in the body, exogenous ketones can enhance physical performance, especially during high-intensity exercise.

Enhanced cognitive function: Studies indicate that exogenous ketones can improve cognitive abilities such as memory, concentration, and mental clarity.

Reduced inflammation: Exogenous ketones possess anti-inflammatory effects, potentially reducing the risk of chronic diseases.

Improved mental well-being: Exogenous ketones have been found to enhance mood and alleviate symptoms of anxiety and depression.

Weight loss: Exogenous ketones can promote weight loss by enhancing the body's fat-burning capabilities.

It's important to note that the individual benefits of exogenous ketones may vary, and further research is needed for a comprehensive understanding of their effects. Nonetheless, many individuals find exogenous ketones beneficial for overall health and well-being.

• HIIT.
• Acroyoga.
• Weight Training.
• Working on a Concept 2 rower.

Recommends his Geek-to-Freak Workout.

Tim Ferriss on Exercise:

"I believe that exercise is the single most important thing you can do for your health and well-being. That being said, I also believe in the concept of minimum effective dose, which means that you should aim to get the maximum benefit from the minimum amount of work. For me, this means focusing on exercises that are functional, efficient, and enjoyable. My favorite exercises are ones that involve whole-body movements, like kettlebell swings, pull-ups, and squats. I also enjoy activities like running, cycling, and surfing. The key is to find activities that you enjoy and that you can sustain over the long term".

• For 5-30 minutes to activate brown fat.

Tim Ferris suggests beginning with a lukewarm shower, gradually reducing the temperature over several minutes until it is cold. He recommends staying in the shower for at least 5 minutes, but longer if possible.

Tim Ferriss on cold showers:

"Cold showers have numerous benefits, including improved circulation, increased immune function, and increased endorphin production. They can also help to reduce muscle soreness and inflammation, and can even have a positive effect on your mood. I personally start every day with a cold shower, which helps to wake me up and get me energized for the day ahead. It's not always easy, but the benefits are well worth it".

• Likes the same routine of eating the same lunch every day.
• Typically eats organic beef with vegetables.

• Tries to focus on one thing and avoids multitasking.
• Works in blocks.

• Has a large, evening meal.

Note: Most of his routine is optimized for sleep since he claims to suffer from insomnia for a long time.

Has a large, evening meal

"I try to eat a healthy, nourishing dinner every day. This usually means something like a salad with grilled chicken or fish, or a bowl of soup with a side of vegetables. The key is to focus on protein, fiber, and healthy fats, which will keep you feeling satisfied and energized until bedtime. I also try to sit down and eat slowly, rather than wolfing down my food while working at my desk. Taking a few minutes to sit and enjoy my dinner helps me to relax and recharge for the rest of the evening".

• Uses Douglas Fir Spring Tip Botanical Tea by Juniper Ridge.
• Adds apple cider vinegar (with mother) - Bragg’s Organic Apple Cider.
• Adds 1 Tbsp of unfiltered honey.

Tim Ferriss on his Honey + ACV Drink

‍”My go-to tranquilizer beverage is simple:2 tablespoons of apple cider vinegar (I use Bragg brand) and 1 tablespoon honey, stirred into 1 cup of hot water. This was taught to me by the late and great Seth Roberts, PhD. Some of his readers also noticed large and immediate strength improvements in exercise after a few days of using this pre-bed cocktail.”

• While the bath is getting prepared (15 mins), reads fiction books
• Recommends 'How to Get Filthy Rich in Rising Asia' by Mohsin Hamid.
• 2 minutes before bath, fills his thermos with ice and water for thermoregulation during soaking bath
• Fills his bath with 2 cups of Magnesium Sulphate, or Epsom Salts and Medicinal Salts.

Ferris encourages socializing with friends and consuming alcohol in moderation and responsibly.

Tim Ferriss reading list

Notable Mentions

• "Lost in Thought" by David Kortava.
• "Introduction to Effective Altruism [EA].".
• "Wild Geese" by Mark Oliver.
  

Ferris recommends getting 7-9 hours of sleep per night and suggests that establishing a consistent sleep schedule can be beneficial for overall health and productivity.

Tim Ferriss’ Sleep Toolkit

Tim Ferriss on his sleep routine:

"I've experimented with just about every possible variable in my sleep routine, including sleep duration, sleep schedule, and sleep environment. Based on my research and experimentation, I've found that the following routine works best for me:

1. I aim for 7-9 hours of sleep per night, with a sweet spot of around 8 hours.

2. I go to bed and wake up at roughly the same time every day, even on weekends.

3. I create a cool, dark, and quiet environment for sleep, using blackout curtains and a white noise machine.

4. I avoid screens (e.g., phones, laptops, TVs) for at least an hour before bed, as the blue light they emit can disrupt sleep.

5. I avoid caffeine, alcohol, and heavy meals close to bedtime, as they can also disrupt sleep.

6. I use relaxation techniques, such as meditation or deep breathing, to wind down before bed".