tony
robbins

tony’s day.

• Wake
  Hot tub, then cold plunge

  a moment in the Jacuzzi to open his body up, then fully under in the cold plunge. He says he has done it for 18 years.

  cold & heatrecovery
• Primingapprox.
  Breath of fire

  a breath-of-fire style breathing pattern for about two minutes.

  focusenergy
• Priming · 3 min
  Gratitude

  a minute each on three things he’s grateful for, two strong and one simple, like wind in his hair or his daughter’s smile, relived as if he’s there.

  focus
• Priming · 3 min
  Blessing

  a blessing or prayer for the people he loves, starting close and sending it outward.

  focus
• Priming · 3 min
  Three to thrive

  a minute each on three things he wants to make happen, seen and felt as already done.

  focus
• After primingapprox.
  One sincere compliment

  a specific, sincere compliment to someone each morning.

  focus
• Start of workapprox.
  Hardest task first

  he tackles the hardest task early.

  focus

• Midday
  60 seconds of joy

  sixty seconds of joy or peace, thinking of one of his morning moments.

  focus
• Most daysapprox.
  Hard training

  he says he trains “like a crazy person” and is stronger today than at 25, with more aerobic and muscle capacity.

  fitness
• Regularlyapprox.
  Hyperbaric oxygen

  he lists hyperbaric oxygen among the things he does as a self-described biohacker.

  recovery
• Dailyapprox.
  PEMF

  a pulsed electromagnetic field (PEMF) machine; he says he uses it every day.

  recovery
• Regularlyapprox.
  Sauna and cold

  he says he is “quite religious on both sides, the cold and the hot”, citing research on sauna four to seven times a week.

  cold & heatrecovery
• ~2× a weekapprox.
  Whole-body cryotherapy

  two and a half minutes at −240°F, at every event and usually twice a week outside events.

  cold & heatrecovery
• 3× a yearapprox.
  Stem cell treatments

  he said he has stem cell treatments three times a year, of a kind not available in the US, and credits them with saving his shoulder from surgery.

  recovery
• As neededapprox.
  Blood tests for metals

  when he felt unwell he got tested at Fountain Life, which found a high arsenic level. He urges metals tests every six months.

  recovery

• Midnight–3/4 am
  Late thinking time

  when everyone else goes to bed, midnight to three or four is usually his thinking time.

  focus
• Sleep
  4.5–5 hours

  he says he sleeps four and a half to five hours; five is ideal for him.

  sleep
• Bedroomapprox.
  Cool, dark, measured

  eye mask, room at about 65°F, away from blue light, and sleep tracked with a Whoop.

  sleeplight