Tim Ferriss’ Daily Routine 

Tim uses his own tea concoction as his weapon of choice to caffeinate instead of coffee, claiming:

“Instead of one single high point and then a rapid descent into fatigue, I have multiple high points. Rather than feeling amazing for 30 minutes and then fatigued, I can feel 20% more effective for 3-4 hours.”

This is a result of the specific mixture Tim puts into his “Titanium Tea” mix –  by combining slightly different pharmacokinetics biological half-lives, peak plasma (blood) concentrations of stimulants and other compounds are staggered. Instead of one single high point, then a rapid descent into fatigue, he has multiple spaced out high points.

Tim’s recipie

Ingredients:

• Pu’erh aged black tea (buy here)
• Dragon well green tea (buy here)
• Turmeric and ginger shavings 
• MCT oil powder (buy here)

Process:

• Mix all tea’s together in a glass teapot
• Add water 8.5oz / 250ml, at roughly 185°F / 85°C
• Add 1 tablespoon of MCT powder to your mug and pour tea mixture over it whilst stirring. This will add the creamy consistency.

Nex up is a journaling session, short and sweet for 5 – 10 minutes, following the 5MJ or 5 minute journal template. This isn’t of the “Dear diary” variety but is used for two purposes;

• Creating gratititude
• Priorotizing the days tasks and setting focus for the day

On journaling, Ferriss claims its the cheapest therapy on the planet and its available to anyone. “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”. Such is the benefits of this practice Tim has kept it up for over 15 years.

• Get yourself a 5 minute journal template here.

Ferriss regualrly undertakes longer fasts and introduces intermitent fasting into his schedule, but recently mentioned ever since he began regularly inducing controlled ketosis, he’s “had some very very clear cognitive benefits,” including more energy and focus. Whilst the science is still pretty incosistent regarding ketosis – some recent studies claim it is induced after as a little as 12 hours not eating.

To maintain ketosis, Ferriss consumes 

• Brain Octane or exogenous ketones
• Priorotizing the days tasks and setting focus for the day

Tim is a huge proponet of excercise, building routines around the concept of “minimum effective dose, which means that you should aim to get the maximum benefit from the minimum amount of work”. As such his current weekly excercis schedule built around the core of:

• 2 45-minute weights workouts per week – Keep it simple, “for the purpose of injury prevention, first and foremost, not performance enhancement
• Think of the basics, squat, bench, pull-ups – 3 sets x 5 reps
• 2 sessions of rock climbing and AcroYoga

Follows up his resistance training with Tera’s Whey organic whey protein for recovery.

Dosage: 5 – 20 minutes

Ferriss claims this offers 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.”

Exposure can be performed in an ice tub or a shower

Tim prefers to eat the same meals on repeat a lot of the time. This helps him to identify the foods he likes and that agree with his body, but the main benefit is the reduction in cognitive load, or more simply put, the time spent daily trying to identify what he wants to eat and how to make it.

The key focus in both lunch and dinner meals is to focus on protein, fiber, and healthy fats. These will keep you feeling satisfied and energized.

Meals typically look like:

• Grilled chicken or fish, or a bowl of soup with a side of vegetables
• Beef / Steak with a vegetable medley

• Tim likes to block out chunks of time solely devoted achieving or working towards one thing
• This practice helps his avoid procrastinating and multitasking creeping in

Tim comments: “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”.

• Refer to lunch commentary and guidance – the same principles are repeated
• The same meals are also repeated

Tea time:
Tims go to tranquilizer is another tea concoction, mixing;

• Caffeine free – Douglas Fir Spring Tip Botanical Tea by Juniper RIdge
• 2 tables spoons of Braggs Apple Cider Vinegar (with mother)
• 1 tablespoon of unfiltered honey

Spa time:
Ferriss on bathing 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”.

Bed time:
“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:

• Tims podcast
• Youtube channel

Best selling books:

• The four 4 work week
• Tools of the titans
• Tribe of Mentors
• The 4 Hour Body
• The 4 Hour Chef