Tim Ferriss' daily routine

How to be a world class performer
Tim Ferriss is a successful entrepreneur, author, and podcaster who has been recognized for his innovation and influence in the business world. He is the author of several best-selling books, including "The 4-Hour Workweek," "Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers," and "The 4-Hour Body." In addition to his writing, Ferriss has extensive experience as a technology investor and advisor, and his popular podcast, "The Tim Ferriss Show," has gained widespread acclaim and has reached over 100 million downloads.
Optimized for
Productivity
Sleep
09:00 AM
wake up

Wake-up

Wakes up and makes bed.

Keeps his phone on airplane mode from the night before.

Tim Ferris on keeping his phone on airplane mode:

"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.”

9:45 AM

Meditation

20 min

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".

10:45 AM

Brews Tea

15 min

Brews what he calls his ‘Titanium Tea’.

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".

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11:00 AM

Journal

10-20 min

Depending on 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".

11:30 AM

Mini-breakfast

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 are ketones that are produced outside of the body and consumed as a supplement. They are typically taken in the form of ketone esters or ketone salts, and are believed to have several potential health benefits. Some of the potential benefits of exogenous ketones include:

1. Improved physical performance: Exogenous ketones may help to increase the body's production of ATP (energy) and improve physical performance, especially during high-intensity exercise.

2. Enhanced cognitive function: Some studies have found that exogenous ketones can improve cognitive function, including memory, concentration, and mental clarity.

3. Reduced inflammation: Exogenous ketones may have anti-inflammatory effects, which can help to reduce the risk of chronic diseases.

4. Improved mental well-being: Exogenous ketones may help to improve mood and reduce symptoms of anxiety and depression.

5. Weight loss: Exogenous ketones can help to promote weight loss by increasing the body's ability to burn fat for fuel.

It is important to note that the potential benefits of exogenous ketones may vary depending on the individual, and that more research is needed to fully understand their effects. However, many people find that exogenous ketones can be a useful supplement for promoting overall health and well-being.

12:00 PM

Exercise

20-90 min

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".

1:00 PM

Cold Shower

30 min

For 5-30 minutes to activate brown fat.

Ferris suggests starting with a lukewarm shower and gradually reducing the temperature over the course of several minutes until it becomes 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".

01:30 PM

Lunch

30 min

Prefers to eat the same lunch every day.

Eats organic beef with vegetables typically.

Tim Ferriss on his lunch habits:

"Try to eat a healthy, nourishing lunch 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 dinner. 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 lunch helps me to relax and recharge for the rest of the day".

04:30 PM

Deep Work

4 hours

Tries to focus on one thing and avoids multitasking.

Works in blocks of time.

Tim Ferriss on Deep Work:

"Deep work is the ability to focus without distraction on a cognitively demanding task. It's a skill that allows you to quickly master complicated information and produce better results in less time. Deep work will make you better at what you do and provide the sense of true fulfillment that comes from craftsmanship. In short, deep work is like a super power in our increasingly competitive twenty-first century economy. And yet, most people have lost the ability to go deep-spending their days instead in a frantic blur of e-mail and social media, not even realizing there's a better way".

09:00 PM

Dinner

15 min

Has a large, evening meal.

Note: Most of his routine is optimized for sleep, since he claims to suffer from insomnia since 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".

10:00 PM

Drinks Tea

15 min

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.”

10:30 PM

Spa

1 hour

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.

Tim Ferriss on taking bath before bed:

"One of my favorite pre-sleep rituals is taking a warm bath. Not only does it relax my muscles and help me to unwind after a long day, but it also has a number of other benefits for sleep and overall health.

Taking a bath before bed can help to lower your body temperature, which is important for inducing sleep. It can also help to relax the mind and body, making it easier to fall asleep.

I like to add Epsom salts or essential oils to my bath to enhance the relaxation and soothing effects. And I try to avoid screens or other sources of blue light while I'm in the bath, as this can disrupt sleep.

Overall, I find that taking a bath before bed is a simple but effective way to improve my sleep quality and set myself up for a restful night".

11:30 PM

Socialize with friends

1 hour

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

Tim Ferriss on Socializing:

"One of the most enjoyable and relaxing activities I do with my close friends is simply sit around and chat over a glass of wine. Whether it's at a restaurant, at home, or on a patio somewhere, there's something special about taking the time to catch up and connect with people you care about. For me, wine adds a touch of elegance and refinement to the experience. It's not about getting drunk or indulging in excess, but rather about savoring the moment and the company. I find that a glass of wine can help me relax and open up, allowing for deeper and more meaningful conversations. Of course, it's important to consume alcohol in moderation and to be mindful of the effects it can have on your body and behavior. But when used responsibly, I believe that a glass of wine can enhance the social experience and bring people closer together".

12:30 PM

Tim Ferriss on reading:

"Reading a book before bed has become one of my favorite daily rituals. Not only does it help me wind down and relax after a long day, but it also stimulates my mind and expands my knowledge and perspective.

I find that reading a physical book (as opposed to an e-book or audiobook) helps me to disconnect from screens and technology and to fully engage in the story. It's a great way to disconnect from the outside world and focus on something that's just for me.

Reading before bed has also been shown to improve sleep quality, as it can help to relax the mind and body and prepare for sleep. So not only is reading a book before bed enjoyable, it's also good for your overall health and well-being".

02:00 AM

Sleep

8 hours

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".

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Disclaimer: The routines and schedules highlighted on our website are provided solely for informational purposes and must not be construed as medical or professional guidance. These practices may differ significantly depending on an individual's unique preferences, objectives, and daily routine. Please be aware that some links to products within our content are affiliate links. Although not all routines have been explicitly endorsed by the specific individuals referenced, we diligently conduct thorough research to confirm that the information we present is both precise and current.

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