Protocol Schedule Builder & Friction Engine
Design your baseline routine. Stack micro-habits, analyze willpower friction, and configure daily overrides.
Select Active DayDay Switcher
EVERYDAY BASELINE•Default daily foundation (5 actions, 20 min)
Inherits to days without custom rules: WE, TH, FR, SA, SU
Friction: 7 pts
Day Sequence • EVERYDAY BASELINE
5 items20 MIN
::
1
1mSleep
::
2
2mNutrition
::
3
10mLight
::
4
2mDeep Work
::
5
5mMindset
Friction Meter (Effort):
OPTIMAL • 7 pts
Actions Library (198/198)130 atoms
10mLightHuberman
10mLightHuberman
15mLightHuberman
1mNutritionHuberman
2mNutritionHuberman
5mBreathHuberman
1mBreathHuberman
15mMindsetHuberman
2mCold / HeatHuberman
15mCold / HeatAttia
90mDeep WorkHuberman
15mSleepHuberman
120mLightHuberman
5mSleepHuberman
1mSleepHuberman
5mSleepBryan Johnson
6mLightBryan Johnson
6mMindsetBryan Johnson
6mBreathBryan Johnson
2mNutritionBryan Johnson
15mNutritionBryan Johnson
1mNutritionBryan Johnson
45mMovementBryan Johnson
5mMindsetBryan Johnson
20mCold / HeatBryan Johnson
5mMindsetBryan Johnson
1mMindsetBryan Johnson
20mNutritionBryan Johnson
510mSleepBryan Johnson
45mMovementAttia
25mMovementAttia
45mMovementAttia
15mMovementAttia
30mMovementAttia
15mNutritionAttia
1mNutritionAttia
2mNutritionAttia
45mCold / HeatAttia
5mMindsetAttia
15mMindsetAttia
15mBreathWim Hof
2mCold / HeatWim Hof
10mMovementWim Hof
3mMovementWim Hof
2mMindsetWim Hof
2mDeep WorkTim Ferriss
22mMindsetTim Ferriss
2mMovementTim Ferriss
5mMindsetTim Ferriss
15mMindsetTim Ferriss
5mNutritionTim Ferriss
15mNutritionTim Ferriss
1mDeep WorkDavid Goggins
5mMindsetDavid Goggins
60mMovementDavid Goggins
45mMovementDavid Goggins
3mMindsetDavid Goggins
5mMindsetDavid Goggins
5mDeep WorkDavid Goggins
30mMindsetDavid Goggins
60mMindsetNaval
1mSleepNaval
20mMovementNaval
2mMindsetNaval
1mNutritionNaval
1440mNutritionNaval
10mMindsetNaval
2mMindsetNaval
1mMindsetNaval
45mDeep WorkNaval
10mMindsetDispenza
15mMindsetDispenza
10mBreathDispenza
5mMindsetDispenza
15mMindsetDispenza
10mMindsetDispenza
30mMindsetDispenza
1mMovementAttia
2mMovementAttia
1mNutritionAttia
1mNutritionAttia
1mNutritionHuberman
1mNutritionHuberman
1mNutritionHuberman
1mNutritionHuberman
90mDeep WorkHuberman
90mDeep WorkFerriss
20mDeep WorkFerriss
480mDeep WorkNaval
30mMovementFerriss
10mMindsetWim Hof
10mMovementAttia
6mCold / HeatHuberman
3mMindsetBryan Johnson
1mSleepHuberman
1mNutritionHuberman
1mNutritionHuberman
1mLightHuberman
60mDeep WorkFerriss
3mMindsetFerriss
5mMindsetDispenza
15mMovementAttia
10mMovementAttia
5mMovementAttia
5mNutritionAttia
2mNutritionBryan Johnson
1mNutritionBryan Johnson
5mNutritionBryan Johnson
10mNutritionFerriss
5mBreathWim Hof
5mBreathHuberman
1mCold / HeatHuberman
10mMovementAttia
60mMovementAttia
20mMindsetNaval
15mDeep WorkFerriss
1440mMindsetNaval
20mMovementGoggins
15mNutritionHuberman
15mMovementHuberman
10mMindsetFerriss
5mDeep WorkFerriss
2mDeep WorkNaval
15mDeep WorkFerriss
5mMovementAttia
10mMindsetNaval
720mNutritionAttia
1mNutritionHuberman
10mNutritionBryan Johnson
30mMindsetHuberman
1mMindsetJocko Willink
60mMovementJocko Willink
30mCold / HeatJocko Willink
2mBreathTony Robbins
3mMindsetTony Robbins
3mMindsetTony Robbins
5mMovementTony Robbins
60mMindsetDwayne Johnson
30mMovementDwayne Johnson
60mMovementDwayne Johnson
30mMindsetMark Wahlberg
15mMovementMark Wahlberg
20mMovementMark Wahlberg
60mDeep WorkTim Cook
60mMovementTim Cook
15mLightOprah Winfrey
5mMindsetOprah Winfrey
20mMindsetOprah Winfrey
1440mDeep WorkElon Musk
30mDeep WorkElon Musk
20mLightArnold Schwarzenegger
30mMindsetArnold Schwarzenegger
30mMovementArnold Schwarzenegger
30mMovementArnold Schwarzenegger
1mSleepMatthew Walker
1mNutritionMatthew Walker
1mSleepMatthew Walker
5mSleepMatthew Walker
15mMindsetBen Greenfield
5mNutritionBen Greenfield
2mNutritionBen Greenfield
15mMovementBen Greenfield
1mSleepDave Asprey
5mNutritionDave Asprey
10mLightDave Asprey
5mNutritionRhonda Patrick
20mCold / HeatRhonda Patrick
2mNutritionRhonda Patrick
10mMovementKelly Starrett
10mMovementKelly Starrett
10mMindsetJames Clear
30mMindsetJames Clear
1mDeep WorkJames Clear
15mMovementCal Newport
20mDeep WorkCal Newport
90mDeep WorkCal Newport
10mMindsetCal Newport
20mMindsetCal Newport
1mMindsetMel Robbins
1mMindsetMel Robbins
2mDeep WorkMel Robbins
2mNutritionMel Robbins
21mMindsetSadhguru
21mMovementSadhguru
10mLightSadhguru
5mCold / HeatSadhguru
60mMovementLeBron James
30mCold / HeatLeBron James
600mSleepLeBron James
1mMindsetNovak Djokovic
15mBreathNovak Djokovic
2mNutritionNovak Djokovic
10mNutritionNovak Djokovic
1mNutritionChris Williamson
20mLightChris Williamson
10mBreathChris Williamson
15mMindsetChris Williamson
25mDeep WorkChris Williamson
Click + to add an action to your active day (EVERYDAY).
