Design your baseline routine. Stack micro-habits, analyze willpower friction, and configure daily overrides.
Interactive full-day routines engineered by leading neurobiologists, longevity physicians, and high-performance pioneers.
Neurobiologist & Stanford Professor
Ph.D. in Neurobiology, Tenured Professor at Stanford University School of Medicine
"Zero-cost, science-supported biological tools to optimize mental and physical health, circadian rhythm, and neuroplasticity."
Founder of Project Blueprint & Kernel
Tech Entrepreneur, Longevity Pioneer, Quantified-Self Record Holder (DunedinPACE)
"Don't die. Measurable autonomous health through biological data, zero algorithmic self-harm, and full biomarker calibration."
Physician & Author of 'Outlive'
M.D. Stanford Medicine, General Surgery Resident at Johns Hopkins, Longevity Medicine Specialist
"Medicine 3.0: prevention, proactive cardiovascular management, Zone 2 mitochondrial capacity, and emotional health."
Extreme Athlete & Cold Pioneer
Holder of 26 World Records, Subject of landmark Radboud University autonomic nervous system study
"Breathe. Cold is a warm friend that resets your vascular tone and teaches voluntary control over stress."
Author, Investor & Human Guinea Pig
5x NYT Bestselling Author, Early Stage Tech Investor (Uber, Twitter), Pioneer of the Slow-Carb Diet
"If you win the morning, you win the day. Find the 20% of habits that produce 80% of mental clarity."
Retired Navy SEAL & Ultra-Endurance Athlete
Only member of the US Armed Forces to complete SEAL training, Army Ranger School, and Air Force Tactical Air Controller
"Callus your mind. When your brain tells you that you are completely spent, you are only at 40% of your real capacity."
Philosopher & AngelList Co-Founder
Silicon Valley Entrepreneur, Angel Investor in 200+ companies including Twitter, Uber, Notion
"Peace is happiness at rest; happiness is peace in motion. Happiness is not something you inherit; it is a skill you cultivate."
Neuroscience Educator & Chiropractor
D.C. Life University, Postgraduate training in Neuroscience and Brain Coherence, International Lecturer
"Your thoughts create your personal reality. If you want to change your life, you have to become someone else before the change happens."
Why sequencing habits based on circadian neurobiology delivers 10x the cognitive stamina of generic productivity hacks.
Intrinsically photosensitive retinal ganglion cells (ipRGCs) signal the suprachiasmatic nucleus (SCN) to trigger an early cortisol peak and initiate a precise 16-hour melatonin countdown.
Delaying caffeine by 90-120 minutes allows natural adenosine clearance, preventing the afternoon energy crash while protecting dopamine receptor sensitivity.
Deliberate cold stimulates cold-shock protein RBM3 for synaptic neuroprotection, while Finnish dry sauna elevates heat-shock protein HSP70 to eliminate misfolded protein aggregates.
Human cognitive stamina naturally peaks in 90-minute ultradian cycles. Protocols stacks focused sprints with optical flow walks and NSDR (Non-Sleep Deep Rest).
See how combining complementary micro-habits reduces perceived cognitive load while compounding biological returns.
Evidence-backed answers to common questions regarding biohacking protocols, habit friction, and our local-first philosophy.
Every routine below is sourced from peer-reviewed studies, verified against the Protocols action library (cost, effort, evidence), and structured so an AI Overview can quote it correctly.
A complete evening sleep protocol from Huberman and Attia: caffeine cutoff, dim lights, 18°C bedroom, magnesium + glycine, mouth taping and a post-dinner walk — with evidence scores from Protocols.
Read →Joe Dispenza's daily meditation stack: intentional induction, body scan, heart coherence gratitude, mental rehearsal and future-self visualization. What the evidence actually says, tracked in Protocols.
Read →Naval Ravikant's morning protocol: wake with the sun, 'do nothing' meditation, slow movement, caffeine-free and zero-news day — the low-dopamine framework for calm focus. 15 actions in Protocols.
Read →David Goggins's protocol: 4 AM wake-up with no snooze, accountability mirror, morning long run, the 40% rule and cookie jar — how to train mental toughness you can actually sustain.
Read →Tim Ferriss's morning ritual: make your bed, meditate, journal, morning pages, titanium tea, slow-carb breakfast — and the Minimum Effective Dose behind each habit. 17 actions in Protocols.
Read →Habit stacking attaches new micro-behaviors to anchors; combined with an effort score it cuts decision friction. Three ready stacks from the Protocols library.
Read →Built in pure SwiftUI with SwiftData. Zero latency, 100% offline-ready, no cloud tracking, interactive lock-screen widgets, and scientific habit friction scoring.
Your biological routines and data never touch external servers.
Sub-millisecond habit toggles and timeline scheduling with SwiftData.
Intelligently balances high-willpower tasks with zero-effort micro-habits.
