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
Consistent Wakeup Time
1mSleep
::
2
Morning Hydration + Salt
2mNutrition
::
3
Morning Sunlight
10mLight
::
4
Make Your Bed Immediately
2mDeep Work
::
5
5-Minute Journaling
5mMindset
Friction Meter (Effort):
OPTIMAL • 7 pts
Actions Library (130/130)130 atoms
Morning Sunlight
10mLightHuberman
Sunset Sunlight
10mLightHuberman
Optic Flow Walk
15mLightHuberman
Delay Caffeine 90-120min
1mNutritionHuberman
Morning Hydration + Salt
2mNutritionHuberman
Cyclic Hyperventilation
5mBreathHuberman
Physiological Sigh
1mBreathHuberman
NSDR / Yoga Nidra
15mMindsetHuberman
Deliberate Cold Exposure
2mCold / HeatHuberman
Sauna Protocol 20min
15mCold / HeatAttia
Screen at Eye Level + 40Hz
90mDeep WorkHuberman
Power Nap max 20min
15mSleepHuberman
Dim Lights After Sunset
120mLightHuberman
Cool Bedroom 18°C + Blackout
5mSleepHuberman
Consistent Wakeup Time
1mSleepHuberman
Morning Biomarker Tracking
5mSleepBryan Johnson
10,000 Lux Light Box
6mLightBryan Johnson
Red Light / Laser Therapy
6mMindsetBryan Johnson
Blueprint Morning Breathwork
6mBreathBryan Johnson
Creatine 5-7.5g + Electrolytes
2mNutritionBryan Johnson
High Protein Nut & Berry Bowl
15mNutritionBryan Johnson
Omega-3 EPA/DHA + D3/K2
1mNutritionBryan Johnson
Johnson 60min Movement Matrix
45mMovementBryan Johnson
Skin & Scalp Protocol
5mMindsetBryan Johnson
Sauna 93°C with Head Cooling
20mCold / HeatBryan Johnson
Oral Hygiene: Waterpik + Floss
5mMindsetBryan Johnson
Tongue Scraping
1mMindsetBryan Johnson
Veggie & Legume Bowl
20mNutritionBryan Johnson
8.5h In-Bed Window 20:30
510mSleepBryan Johnson
Zone 2 Cardio 45min
45mMovementAttia
VO2 Max 4x4min Intervals
25mMovementAttia
Heavy Compound Strength
45mMovementAttia
Stability & Foot Work
15mMovementAttia
Rucking with Backpack
30mMovementAttia
40g Protein Bolus
15mNutritionAttia
Stop Eating 3h Pre-Bed
1mNutritionAttia
Sleep Stack: Glycine + Mag
2mNutritionAttia
Sauna + Cold Contrast Ritual
45mCold / HeatAttia
Lactate / CGM Assessment
5mMindsetAttia
Emotional Health Journaling
15mMindsetAttia
Wim Hof Breathing 3-4 Rounds
15mBreathWim Hof
Cold Shower Finish 2min
2mCold / HeatWim Hof
Dynamic Morning Stretch
10mMovementWim Hof
Push-ups on Breath Retention
3mMovementWim Hof
Mindset Commitment & Intention
2mMindsetWim Hof
Make Your Bed Immediately
2mDeep WorkTim Ferriss
Transcendental / Vipassana Med
22mMindsetTim Ferriss
Dead Hang / Spine Decompress
2mMovementTim Ferriss
5-Minute Journaling
5mMindsetTim Ferriss
Morning Pages (3 Pages Dump)
15mMindsetTim Ferriss
Titanium Tea Ritual
5mNutritionTim Ferriss
Slow-Carb Breakfast: Eggs & Beans
15mNutritionTim Ferriss
Wake Up 4:00 AM No Snooze
1mDeep WorkDavid Goggins
Accountability Mirror Ritual
5mMindsetDavid Goggins
Morning Long Run 10-15km
60mMovementDavid Goggins
Deep Mobility & Stretch 60min
45mMovementDavid Goggins
The Cookie Jar Reflection
3mMindsetDavid Goggins
40% Rule Threshold Push
5mMindsetDavid Goggins
Evening After Action Report
5mDeep WorkDavid Goggins
Eat The Frog / Hardest First
30mMindsetDavid Goggins
60min 'Do Nothing' Meditation
60mMindsetNaval
Natural Awakening by Sunlight
1mSleepNaval
The Happy Body Slow Movement
20mMovementNaval
Look Up, Smile & Sunbathe
2mMindsetNaval
Caffeine Zero / Decaf Swap
1mNutritionNaval
Sugar, Alcohol & Social Detox
1440mNutritionNaval
The 5 Chimps Circle Audit
10mMindsetNaval
Desire Check: Hell Yes or No
2mMindsetNaval
Declare Happiness Consistency
1mMindsetNaval
Deep Book Reading 60min
45mDeep WorkNaval
Morning Intentional Induction
10mMindsetDispenza
Body Scan & Space Awareness
15mMindsetDispenza
Breath to Pineal Gland
10mBreathDispenza
Heart Coherence Gratitude 5m
5mMindsetDispenza
Mental Rehearsal of Future Self
15mMindsetDispenza
Evening Future Self Calibrator
10mMindsetDispenza
Walking Meditation (New Self)
30mMindsetDispenza
Zone 2 Talk Test Check
1mMovementAttia
Dead Hang 2min Cumulative
2mMovementAttia
Creatine Monohydrate 5g
1mNutritionAttia
High EPA Omega-3 2g
1mNutritionAttia
Vitamin D3 + K2 Balance
1mNutritionHuberman
Magnesium Complex Evening
1mNutritionHuberman
Ashwagandha KSM-66 Evening
1mNutritionHuberman
L-Theanine 200mg Calm Focus
1mNutritionHuberman
Ultradian Cycle 90/20 Deep Work
90mDeep WorkHuberman
Phone in Another Room
90mDeep WorkFerriss
Batch Email 2x Daily (11 & 16)
20mDeep WorkFerriss
No-Meetings Focus Day
480mDeep WorkNaval
Walk and Talk Meeting
30mMovementFerriss
Barefoot Grounding 10min
10mMindsetWim Hof
Foam Rolling / Lacrosse Ball
10mMovementAttia
Contrast Shower 3 Cycles
6mCold / HeatHuberman
Floss & Gum Stimulation
3mMindsetBryan Johnson
Mouth Taping for Sleep
1mSleepHuberman
Caffeine Cutoff at 14:00
1mNutritionHuberman
Alcohol Abstinence / Minimal
1mNutritionHuberman
Blue Light Blockers Post 19:00
1mLightHuberman
Phone-Free 60m Wake & Bed
60mDeep WorkFerriss
Evening 3 Gratitudes Written
3mMindsetFerriss
Morning Mental Walkthrough
5mMindsetDispenza
Sprint Intervals 6x20s
15mMovementAttia
Farmer's Walk Heavy Carry
10mMovementAttia
Single Leg Balance Drill
5mMovementAttia
Post-Workout Protein Shake
5mNutritionAttia
Track 35g+ Fiber Daily
2mNutritionBryan Johnson
Extra Virgin Olive Oil 15-30ml
1mNutritionBryan Johnson
Raw Nuts & Dark Berries Snack
5mNutritionBryan Johnson
Herbal Tea Afternoon Ritual
10mNutritionFerriss
Breath Hold Walk (CO2 Drill)
5mBreathWim Hof
Box Breathing 4-4-4-4
5mBreathHuberman
Cold Face Plunge (Mammalian Reflex)
1mCold / HeatHuberman
Legs-Up-The-Wall 10min
10mMovementAttia
10,000 Steps Daily NEAT
60mMovementAttia
1 Deep Meaningful Conversation
20mMindsetNaval
Learn 1 Concept (Feynman Tech)
15mDeep WorkFerriss
No News / Zero Outrage Media
1440mMindsetNaval
Sweat Daily 20min Minimum
20mMovementGoggins
Mindful Eating (No Screen)
15mNutritionHuberman
Post-Dinner Walk 15min
15mMovementHuberman
Evening Brain Dump Journaling
10mMindsetFerriss
Plan Tomorrow 3 MITs
5mDeep WorkFerriss
Say 'No' Audit 1 Item
2mDeep WorkNaval
1 Fear-Facing Outreach
15mDeep WorkFerriss
Hip Flexor Stretch 5min
5mMovementAttia
Loving-Kindness (Metta) 10m
10mMindsetNaval
Overnight Fasting 12-14h
720mNutritionAttia
Track Daily Water 2.5-3L
1mNutritionHuberman
Weekly Supplements Review
10mNutritionBryan Johnson
Nature Immersion 30min
30mMindsetHuberman
Click + to add an action to your active day (EVERYDAY).