Huberman Daily Blueprint
Official Daily Blueprint: morning sunlight, delayed caffeine, optic flow walk, 90/20 ultradian sprint, NSDR, and evening amber lighting.
Bryan Johnson Morning 4h46
Rigorous Blueprint morning: weight and BP measurement, 10k lux light, creatine, 60m hybrid training, 93°C sauna, and comprehensive oral care.
Peter Attia Longevity Week
4 pillars of longevity: 45m Zone 2 aerobic base, 4x4 VO2 max intervals, heavy compound strength training, and 40g protein protocol.
Wim Hof 20min Method
3 pillars: joint mobilization, 3-4 rounds of deep cyclic breathwork with retention, followed by a 2-3 min deliberate cold shower.
Tim Ferriss 5 Morning Rituals
Win 3 out of 5 to win the day: make your bed immediately, 15m mindful sitting, 10 pushups, loose-leaf pu-erh tea, and 5-minute journal.
David Goggins Armor Plating
04:00 wakeup without snoozing, accountability mirror with hard truths, 10k morning run in any weather, and 30m stretching to close.
Joe Dispenza Morning Formula
Morning intention of who you want to become, full body scan, heart-brain coherence breathing, elevated emotional state, and mental rehearsal.
Naval Happiness Habits
Natural sunrise wakeup, 60m 'do nothing' meditation without technique, brisk walk outdoors, daily reading, and mental gratitude check.
Deep Work & Flow Protocol
Phone placed in another room, screen elevated to eye level, 90m uninterrupted focus block, binaural beats, and 20m restorative break.
Master Sleep Architecture
Caffeine cutoff at 14:00, last meal 3h before bed, overhead lights dimmed to amber, bedroom chilled to 18°C, and warm pre-bed shower.
Minimal Effective Day (15m)
Beginner-friendly: glass of mineralized water with sea salt, 5m natural sunlight at window/balcony, 5m gentle joint mobility, and 3 physiological sighs.
Social & Mental Reset
One deep undistracted conversation without screens, 30m nature walk, deliberate 2h digital detox block, and positive gratitude expression.