mind.
meditation, journaling, focus and planning.
33 high performers · 65 steps
hailey biebermodel · founder of rhode
andrew hubermanneuroscientist · huberman lab
cristiano ronaldofootballer
simone bilesgymnast · most decorated in the sport- ongoingtherapy, stilltherapy got her through the twisties in tokyo and she has kept going: “i’m still currently in therapy.” her mental health is one of the key factors…source
- game daysshow up for his gamesshe goes to as many of her husband’s nfl games as she can and brings family and friends along.source
bryan johnsonfounder of blueprint
emma gredeco-founder of good american and skims- first 20 minread for 20 minutesshe reads for 20 minutes; she has read carol dweck’s mindset five times and is rereading the power of now.source
- next 20 min20 minutes of transcendental meditation“you’re supposed to do 40 minutes a day, and – i’m just going to be very honest – i do 20. it gives me energy and clarity.”source
- until 7 amno phone until 7“i don’t really have my phone in my hand until seven.”source
tony robbinslife and business strategist · co-author of life force- first, 2 mintwo minutes of breath of fire“i’m not a meditator per se… so i do a breathing pattern, like a breath of fire type thing, to change my physiology for just two minutes.”source
- priming, 10 minten minutes: gratitude, blessing, three to thriveeyes closed or looking out at the water: three minutes reliving three moments he’s grateful for, three minutes of blessing for the people he loves…source
- midday60 seconds of joy“i’ll have like 60 seconds of joy or 60 seconds of peace that i’ll do in the middle of the day,” thinking of one of his morning moments.source
wim hofbreathing and cold-exposure teacher · “the iceman”- first thinga full breathing sessiondeep, rhythmic breathing, then holds after the exhale: “i can go minutes without breathing after exhalation.”source
- morningset an intention“today i will live to the fullest. i will be strong, happy and healthy, no matter what comes.”source
- eveningsmake musicpiano, guitar, flute or percussion to decompress.source
jack dorseyco-founder of block and twitter- 6:15up at 6:15, meditate an hour (2019)“i’d wake up at around 6:15. i would meditate for an hour.” he has done 10-day silent vipassana retreats.source
- morningan hour each on three subjectsin 2025 he described spending an hour each on quantum physics, italian and programming, and keeping a “don’t do” list.source
- every morning (2025)three hours building with ai agentsthrough 2025 he spent “every single day for three hours every morning just pushing myself” with ai coding tools.source
katie ledeckyswimmer · nine-time olympic gold medallist
mark hymanphysician · author
sara blakelyfounder of spanx and sneex
casey meansphysician · co-founder of levels · author of good energy
patrick bet-davidfounder of valuetainment and php agency · host of the pbd podcast- wakeemail firsthe goes through his email as soon as he’s up.source
- three times a dayaffirmations on the shower wallhe wrote his first affirmations at 23, laminated them, and read them three times a day; the sheet hung on his shower wall and went on the road with…source
- before the officethinking, strategy and prayerstrategy sessions and ideation, then praying, meditating and catching up on news.source
gabrielle lyonphysician · founder of muscle-centric medicine
jocko willinkretired navy seal commander · author · co-founder of jocko fuel- kayla barnes-lentzlongevity biohacker and podcast host
novak djokovictennis player · 24 grand slam titles
whitney wolfe herdfounder and ceo of bumble- 5:30mantras and prayer“when i’m in my best routine, i am waking up at 5.30, saying my morning mantras, prayers, my meditation.” she prays for others first.source
- morningtranscendental meditationshe learned tm from bob roth: “changed my life.”source
- readingwayne dyersara blakely got her into wayne dyer, whom she’s now “obsessed with.”source
gary breckahuman biologist · host of the ultimate human
peter attiaphysician · author of outlive
matthew walkersleep scientist · author of why we sleep- 15–30 min before beda digital detox“even if it’s 30 minutes before bed, or even just 15 minutes”, a gap between stopping with the phone and trying to sleep.source
- before sleep (2021)10–15 minutes of meditation“i usually meditate for about 10 or 15 minutes before bed.” he compares falling asleep to landing a plane: it takes a gradual descent.source
tim ferrissauthor and podcaster- before journaling (2025)state, story, strategyfix his state first, because a bad mood leads to a pessimistic story and then poor strategies.source
- wake (2015)make your bedsource
- +5 min (2015)meditatehis show notes point to transcendental, vipassana and headspace.source
eliud kipchogemarathon runner · two-time olympic champion
ben greenfieldbiohacker · author of boundless
brian cheskyco-founder and ceo · airbnb- 10:00 amno meetings before 10, none back to back“i generally don’t like to have back-to-back meetings. i like to have some free time to roam around and to be able to do some head-down work.”source
- dailynotes to himself“i keep a daily journal and a digital note app, like apple notes, and every day i write notes to myself,” mostly in bullet points.source
- a few times a weektranscendental meditationmeant to be 20 minutes twice a day. “i’m lucky if i do it like a handful of times a week.”source
george heatonco-founder and creative director of represent and represent 247- from 7:30solo work and a power listhe gets to hq around 7:30 and spends an hour to an hour and a half working alone: emails, planning the day and writing his power list, then a quick…source
- long runslong runs for ideasoutside, without his phone; he says that’s where his best ideas come from.source
- before bedread for half an hourhe reads for about half an hour; in 2023 it was ryan holiday’s discipline is destiny.source
- sahil bloomauthor of the 5 types of wealth · investor and writer of the curiosity chronicle
- 4:45 amthree hours on the most important workat his desk by about 4:45, he keeps the hours before his son wakes for his most important creative project, with noise-cancelling headphones and…source
- 12–5 pma second work blockafter the walk, his second working block runs from about 12 to 5 pm.source
- after bath timetomorrow on a notecardabout 15 minutes of prep for the next morning, writing his two or three priority tasks on a 3x5 notecard.source
chris hemsworthactor · founder of centr
mark wahlbergactor · producer · co-founder of performance inspired and municipal
gwyneth paltrowactor · founder of goop
jennifer anistonactor · founder of lolavie
venus williamstennis champion · entrepreneur