The full catalog

Everything

762 entries pulled from 62 stacks. Items are ordered by how many tracked people are on record about them, including discussion, use and recommendations.

Jump to results (762 items)

Filter counts cover the full catalog. Type, goal and cost filters apply to items only.

Items

762 entries

Protocol$$$Cheap: Roughly under $50, or under $15/month.01
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it
HabitFREE, no cost02
Daily reading
A fixed daily reading block, usually books rather than feeds
On record from 25 of 62 tracked people: 23 do it, 2 recommend it
Protocol$$$Cheap: Roughly under $50, or under $15/month.03
Deliberate cold exposure
Cold showers or ice baths used deliberately, usually a few minutes at a time
On record from 25 of 62 tracked people: 19 do it, 6 have discussed it
HabitFREE, no cost04
Daily meditation
10-20 minutes of formal practice, most days
On record from 21 of 62 tracked people: 17 do it, 1 recommends it, 3 have discussed it
Protocol$$$Cheap: Roughly under $50, or under $15/month.05
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
On record from 21 of 62 tracked people: 15 do it, 5 recommend it, 1 has discussed it
ProtocolFREE, no cost06
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
On record from 21 of 62 tracked people: 13 do it, 8 have discussed it
ProtocolFREE, no cost07
Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
On record from 20 of 62 tracked people: 11 do it, 6 recommend it, 3 have discussed it
HabitFREE, no cost08
Daily walking
A long walk most days, often without headphones
On record from 19 of 62 tracked people: 14 do it, 5 recommend it
Supplement$$$Cheap: Roughly under $50, or under $15/month.09
Protein powder
Whey or plant protein used to hit a daily protein target
On record from 18 of 62 tracked people: 13 do it, 3 recommend it, 2 have discussed it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.10
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
On record from 17 of 62 tracked people: 11 do it, 3 recommend it, 3 have discussed it
Supplement$$$Cheap: Roughly under $50, or under $15/month.11
Caffeine
The most-used performance drug in the world, timing-sensitive
On record from 14 of 62 tracked people: 10 do it, 1 recommends it, 3 have discussed it
HabitFREE, no cost12
Journaling
Writing to unload the mind, usually first thing or last thing
On record from 14 of 62 tracked people: 13 do it, 1 recommends it
HabitFREE, no cost13
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
On record from 13 of 62 tracked people: 5 do it, 2 recommend it, 6 have discussed it
HabitFREE, no cost14
Gratitude practice
Writing down a few specific things you are grateful for, daily
On record from 13 of 62 tracked people: 11 do it, 1 recommends it, 1 has discussed it
Supplement$$$Cheap: Roughly under $50, or under $15/month.15
Creatine monohydrate
Three to five grams a day, taken for strength and power output
On record from 12 of 62 tracked people: 10 do it, 2 recommend it
HabitFREE, no cost16
Deliberate solitude
Regular time with your own thoughts and no other inputs
On record from 12 of 62 tracked people: 9 do it, 3 recommend it
Supplement$$$Cheap: Roughly under $50, or under $15/month.17
Electrolyte supplementation
Added sodium, potassium and magnesium, especially when fasting or sweating
On record from 12 of 62 tracked people: 12 do it
ProtocolFREE, no cost18
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it
HabitFREE, no cost19
Early rising
A fixed, early wake time, often before anyone else is awake
On record from 11 of 62 tracked people: 10 do it, 1 has discussed it
ProtocolFREE, no cost20
Eight hours of sleep
Protecting a full night in bed as a training input, not a leftover
On record from 11 of 62 tracked people: 8 do it, 2 recommend it, 1 has discussed it
Supplement$$$Cheap: Roughly under $50, or under $15/month.21
Magnesium (threonate or glycinate)
Taken 30-60 minutes before bed to help with sleep onset
On record from 11 of 62 tracked people: 8 do it, 1 recommends it, 2 have discussed it
HabitFREE, no cost22
Daily writing
Write something every day, published or not
On record from 10 of 62 tracked people: 8 do it, 2 recommend it
ProtocolFREE, no cost23
Morning sunlight exposure
Bright outdoor light soon after waking, 5-30 minutes and no sunglasses
On record from 10 of 62 tracked people: 6 do it, 3 recommend it, 1 has discussed it
Protocol$$$Cheap: Roughly under $50, or under $15/month.24
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it
Supplement$$$Cheap: Roughly under $50, or under $15/month.25
Omega-3 (EPA/DHA)
Fish or algae oil, often 1-2g EPA daily
On record from 9 of 62 tracked people: 8 do it, 1 recommends it
Protocol$$$Cheap: Roughly under $50, or under $15/month.26
Cool, dark bedroom
Around 65-68°F, properly dark, reserved for sleep
On record from 8 of 62 tracked people: 3 do it, 5 recommend it
ProtocolFREE, no cost27
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
On record from 8 of 62 tracked people: 7 do it, 1 has discussed it
Book$$$Cheap: Roughly under $50, or under $15/month.28
Why We Sleep
Matthew Walker on what sleep does for memory, immunity and mood
On record from 8 of 62 tracked people: 5 recommend it, 3 have discussed it
Protocol$$$Cheap: Roughly under $50, or under $15/month.29
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
On record from 8 of 62 tracked people: 8 do it
ProtocolFREE, no cost30
Breathwork
Structured breathing sessions to shift the nervous system up or down
On record from 7 of 62 tracked people: 4 do it, 2 recommend it, 1 has discussed it
ProtocolFREE, no cost31
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
On record from 7 of 62 tracked people: 6 do it, 1 has discussed it
ProtocolFREE, no cost32
Environment design
Change the room instead of relying on willpower
On record from 7 of 62 tracked people: 2 do it, 5 recommend it
Gear$$$Expensive: Several hundred dollars and up.33
Home gym
A private training space at home, from a garage rack to a fully equipped room
On record from 7 of 62 tracked people: 5 do it, 2 recommend it
HabitFREE, no cost34
Napping
Short early-afternoon naps: useful, but easy to get wrong
On record from 7 of 62 tracked people: 5 do it, 1 recommends it, 1 has discussed it
ProtocolFREE, no cost35
Time blocking
Give every hour of the workday a job before the day starts
On record from 7 of 62 tracked people: 5 do it, 2 recommend it
Book$$$Cheap: Roughly under $50, or under $15/month.36
Atomic Habits
The practical manual for building and breaking habits
On record from 6 of 62 tracked people: 5 recommend it, 1 has discussed it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.37
Continuous glucose monitor
Arm sensor showing your blood glucose response to food in real time
On record from 6 of 62 tracked people: 4 do it, 2 have discussed it
HabitFREE, no cost38
Daily minimum workout
A floor you never drop below: 20 minutes of movement and recovery on your worst day
On record from 6 of 62 tracked people: 2 do it, 4 recommend it
Book$$$Cheap: Roughly under $50, or under $15/month.39
Deep Work
The case that uninterrupted concentration is a rare and valuable skill
On record from 6 of 62 tracked people: 5 recommend it, 1 has discussed it
ProtocolFREE, no cost40
Deep work blocks
Long, scheduled, distraction-free sessions on one cognitively hard task
On record from 6 of 62 tracked people: 5 do it, 1 recommends it
HabitFREE, no cost41
Dim the lights at night
Low, warm, low-placed light for the last few hours of the day
On record from 6 of 62 tracked people: 2 do it, 4 recommend it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.42
Extended blood panel
Regular bloodwork including ApoB, lipids, glucose and hormones
On record from 6 of 62 tracked people: 2 do it, 3 recommend it, 1 has discussed it
ProtocolFREE, no cost43
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
On record from 6 of 62 tracked people: 5 do it, 1 has discussed it
Gear$$$Cheap: Roughly under $50, or under $15/month.44
Kettlebell
One implement covering swings, carries and presses in a small space
On record from 6 of 62 tracked people: 3 do it, 2 recommend it, 1 has discussed it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.45
Kindle e-reader
Amazon
E-ink reader that makes a daily reading habit easy to keep
On record from 6 of 62 tracked people: 6 do it
Supplement$$$Cheap: Roughly under $50, or under $15/month.46
Multivitamin
Daily multivitamin and mineral taken as a nutritional backstop
On record from 6 of 62 tracked people: 5 do it, 1 recommends it
HabitFREE, no cost47
Phone out of the bedroom
Charge it in another room and buy an actual alarm clock
On record from 6 of 62 tracked people: 4 do it, 2 recommend it
HabitFREE, no cost48
Phone-free first hour
No email, news or social media until you have done something of your own
On record from 6 of 62 tracked people: 4 do it, 2 recommend it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.49
Red light therapy device
Red and near-infrared panels used on skin, hair and joints
On record from 6 of 62 tracked people: 4 do it, 2 have discussed it
Gear$$$Cheap: Roughly under $50, or under $15/month.50
Resistance bands
Loop and tube bands for activation work, mobility drills and travel training
On record from 6 of 62 tracked people: 4 do it, 1 recommends it, 1 has discussed it
Protocol$$$Cheap: Roughly under $50, or under $15/month.51
Running
Regular running, from a short daily loop up to ultramarathon distance
On record from 6 of 62 tracked people: 5 do it, 1 recommends it
Protocol$$$Cheap: Roughly under $50, or under $15/month.52
Swimming
Lap swimming as low-impact cardio and a reset for the head
On record from 6 of 62 tracked people: 6 do it
Supplement$$$Cheap: Roughly under $50, or under $15/month.53
Vitamin D3
Daily D3 through the darker months, usually paired with K2
On record from 6 of 62 tracked people: 5 do it, 1 recommends it
ProtocolFREE, no cost54
VO2 max intervals
Hard interval sessions to raise peak aerobic capacity
On record from 6 of 62 tracked people: 3 do it, 1 recommends it, 2 have discussed it
HabitFREE, no cost55
Weekly review
One scheduled hour a week to close loops and plan the next one
On record from 6 of 62 tracked people: 6 do it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.56
WHOOP
Screenless wrist strap tracking strain, recovery and sleep
On record from 6 of 62 tracked people: 4 do it, 1 recommends it, 1 has discussed it
App$$$Cheap: Roughly under $50, or under $15/month.57
Claude
Anthropic
Anthropic's AI assistant, used by writers as a sounding board
On record from 5 of 62 tracked people: 5 do it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.58
Oura Ring
Ring-worn sleep and readiness tracker
On record from 5 of 62 tracked people: 2 do it, 3 have discussed it
HabitFREE, no cost59
Pre-workout music
Headphones on, a set playlist, and a fixed cue to switch into training mode
On record from 5 of 62 tracked people: 5 do it
Protocol$$$Cheap: Roughly under $50, or under $15/month.60
Whole-food plant-based diet
Plants, legumes and whole grains; little or no animal product
On record from 5 of 62 tracked people: 4 do it, 1 has discussed it
HabitFREE, no cost61
Afternoon caffeine cutoff
A cutoff in early afternoon; caffeine's half-life runs longer than most expect
On record from 4 of 62 tracked people: 1 does it, 2 recommend it, 1 has discussed it
Gear$$$Cheap: Roughly under $50, or under $15/month.62
Blue-light blocking glasses
Amber lenses worn in the evening: popular, and genuinely contested
On record from 4 of 62 tracked people: 3 do it, 1 has discussed it
HabitFREE, no cost63
Calorie and macro tracking
Logging food against a calorie and protein target, loosely or to the gram
On record from 4 of 62 tracked people: 3 do it, 1 recommends it
Gear$$$Expensive: Several hundred dollars and up.64
Cold plunge tub
Chilled tub that holds cold water ready, instead of hauling bags of ice
On record from 4 of 62 tracked people: 4 do it
ProtocolFREE, no cost65
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
On record from 4 of 62 tracked people: 4 do it
HabitFREE, no cost66
Daily prayer
A fixed time for prayer each morning, before the phone and before the day starts
On record from 4 of 62 tracked people: 4 do it
HabitFREE, no cost67
Daily step target
Hold a fixed daily step count so everyday movement does not quietly shrink on a diet
On record from 4 of 62 tracked people: 2 do it, 2 recommend it
Gear$$$Cheap: Roughly under $50, or under $15/month.68
Heart rate monitor
Chest strap or watch that logs heart rate and estimates calories burned
On record from 4 of 62 tracked people: 2 do it, 2 recommend it
ProtocolFREE, no cost69
Identity-based habits
Aim at who you want to become, not the outcome you want to hit
On record from 4 of 62 tracked people: 4 recommend it
Gear$$$Expensive: Several hundred dollars and up.70
MacBook Pro
Apple
Apple's laptop, used as the one machine that runs the talk and the studio
On record from 4 of 62 tracked people: 4 do it
Book$$$Cheap: Roughly under $50, or under $15/month.71
Man's Search for Meaning
Viktor Frankl on surviving the camps and choosing your response
On record from 4 of 62 tracked people: 2 recommend it, 2 have discussed it
HabitFREE, no cost72
Margin notes
Writing in the margins while reading, especially where you disagree with the author
On record from 4 of 62 tracked people: 3 do it, 1 recommends it
Supplement$$$Cheap: Roughly under $50, or under $15/month.73
Melatonin
Widely sold as a sleeping aid; mostly a timing signal, not a sedative
On record from 4 of 62 tracked people: 1 recommends it, 3 have discussed it
Supplement$$$Mid: Roughly $50 to $500, or up to $50/month.74
NMN and NAD precursors
Nicotinamide mononucleotide or riboside, taken to raise NAD+
On record from 4 of 62 tracked people: 3 do it, 1 has discussed it
HabitFREE, no cost75
Personal mantra
A quote kept where you will see it before you perform, taped up or written on your gear
On record from 4 of 62 tracked people: 4 do it
App$$$Cheap: Roughly under $50, or under $15/month.76
Readwise
Syncs your highlights and resurfaces them a few at a time
On record from 4 of 62 tracked people: 3 do it, 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.77
Standing desk
A desk that raises, so part of the working day happens on your feet
On record from 4 of 62 tracked people: 3 do it, 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.78
The Daily Stoic
366 short Stoic passages with modern commentary, one per day
On record from 4 of 62 tracked people: 3 recommend it, 1 has discussed it
HabitFREE, no cost79
Thinking retreats
Blocks of time cleared of the schedule to sit with one hard problem
On record from 4 of 62 tracked people: 3 do it, 1 has discussed it
HabitFREE, no cost80
Time with family and friends
Protected off-hours with the people who knew you before the job did
On record from 4 of 62 tracked people: 4 do it
ProtocolFREE, no cost81
Training close to failure
Finishing most sets with 0-3 reps in reserve, and the last set of safe lifts to failure
On record from 4 of 62 tracked people: 3 do it, 1 recommends it
App$$$Cheap: Roughly under $50, or under $15/month.82
Website and app blocker
Software that makes distracting sites genuinely unavailable on a schedule
On record from 4 of 62 tracked people: 2 do it, 2 recommend it
ProtocolFREE, no cost83
Workday shutdown ritual
A fixed end-of-day routine that closes open loops so work stops
On record from 4 of 62 tracked people: 3 do it, 1 has discussed it
ProtocolFREE, no cost84
After-action review
Debrief what happened, what should have happened, and what changes
On record from 3 of 62 tracked people: 2 do it, 1 recommends it
Supplement$$$Mid: Roughly $50 to $500, or up to $50/month.85
AG1 (Athletic Greens)
Powdered greens and vitamin blend taken as a morning drink
On record from 3 of 62 tracked people: 3 do it
ProtocolFREE, no cost86
Autoregulated training (RPE)
Set the working weight from how the day feels, not from a number written weeks ago
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it
Habit$$$Cheap: Roughly under $50, or under $15/month.87
Batch cooking protein
Cook a week of chicken, lean meat or fish in one session so protein is always to hand
On record from 3 of 62 tracked people: 3 do it
ProtocolFREE, no cost88
Circle of competence
Work only inside the area you can genuinely evaluate, and know exactly where its edge is
On record from 3 of 62 tracked people: 2 recommend it, 1 has discussed it
ProtocolFREE, no cost89
Delayed morning caffeine
A 90-120 minute gap between waking and the first coffee
On record from 3 of 62 tracked people: 3 do it
HabitFREE, no cost90
Deliberate discomfort
Choosing the thing you do not want to do, daily, as its own training
On record from 3 of 62 tracked people: 1 does it, 2 recommend it
Protocol$$$Cheap: Roughly under $50, or under $15/month.91
DEXA scan
Body composition and bone density scan, usually once or twice a year
On record from 3 of 62 tracked people: 1 does it, 1 recommends it, 1 has discussed it
Habit$$$Cheap: Roughly under $50, or under $15/month.92
Diet soda and non-nutritive sweeteners
Zero-calorie sweetened drinks used in place of sugar or as an appetite tool while dieting
On record from 3 of 62 tracked people: 3 do it
Gear$$$Expensive: Several hundred dollars and up.93
Eight Sleep
Mattress cover that actively heats and cools each side of the bed
On record from 3 of 62 tracked people: 3 do it
ProtocolFREE, no cost94
Habit stacking
Anchor a new habit to one you already do without thinking
On record from 3 of 62 tracked people: 1 does it, 1 recommends it, 1 has discussed it
HabitFREE, no cost95
Habit tracking
Mark the calendar every day you do it, then protect the chain
On record from 3 of 62 tracked people: 3 do it
App$$$Cheap: Roughly under $50, or under $15/month.96
Headspace
Guided meditation app built around ten-minute sessions, voiced by Andy Puddicombe
On record from 3 of 62 tracked people: 2 do it, 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.97
iPad
Apple
Apple's tablet, used here as the device the reading app runs on
On record from 3 of 62 tracked people: 3 do it
Gear$$$Expensive: Several hundred dollars and up.98
Leg press machine
Loaded sled you press away with your feet, seated or on an angle
On record from 3 of 62 tracked people: 3 do it
Gear$$$Cheap: Roughly under $50, or under $15/month.99
Light therapy lamp
Bright artificial light for dark mornings when sunlight is not available
On record from 3 of 62 tracked people: 2 do it, 1 recommends it
ProtocolFREE, no cost100
Low-carb diet
Cutting carbohydrates and sugar so the body runs mostly on fat and protein
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it
Protocol$$$Cheap: Roughly under $50, or under $15/month.101
Low-cost index fund investing
A broad S&P 500 index fund bought on a schedule, through thick and thin, no stock picking
On record from 3 of 62 tracked people: 2 do it, 1 recommends it
ProtocolFREE, no cost102
Never miss twice
One missed day is an accident; two is the start of a new habit
On record from 3 of 62 tracked people: 3 recommend it
AppFREE, no cost103
Notion
Flexible workspace used as a second brain, wiki and task system
On record from 3 of 62 tracked people: 3 do it
Gear$$$Cheap: Roughly under $50, or under $15/month.104
Paper notebook
A bound notebook for thinking on paper away from a screen
On record from 3 of 62 tracked people: 3 do it
Habit$$$Expensive: Several hundred dollars and up.105
Personal trainer
Paying someone to program the session and push you through it
On record from 3 of 62 tracked people: 2 do it, 1 recommends it
ProtocolFREE, no cost106
Pre-training warm-up
Easy laps, stretching and light cardio before every session, never skipped
On record from 3 of 62 tracked people: 2 do it, 1 recommends it
Protocol$$$Cheap: Roughly under $50, or under $15/month.107
Pull-ups
Bodyweight pulling, from a first rep to high daily volume on a doorway bar
On record from 3 of 62 tracked people: 2 do it, 1 recommends it
HabitFREE, no cost108
Quitting social media
Deleting the accounts rather than trying to use them less
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it
HabitFREE, no cost109
Regular check-ins with friends
A standing group chat or text that asks how you actually are
On record from 3 of 62 tracked people: 2 do it, 1 recommends it
HabitFREE, no cost110
Regular weigh-ins
Weighing in a few times a week and reading the trend, not the daily number
On record from 3 of 62 tracked people: 2 do it, 1 recommends it
Supplement$$$Cheap: Roughly under $50, or under $15/month.111
Rhodiola rosea
Adaptogen taken before effort to blunt fatigue
On record from 3 of 62 tracked people: 2 do it, 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.112
Running shoes
Road and trail shoes, usually rotated in pairs rather than worn one at a time
On record from 3 of 62 tracked people: 3 do it
Gear$$$Cheap: Roughly under $50, or under $15/month.113
Sleep eye mask
A cloth mask that blocks light at the eyes when a room cannot be made dark
On record from 3 of 62 tracked people: 1 does it, 2 recommend it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.114
Sports massage
Regular hands-on soft-tissue work from a trainer or therapist
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it
Supplement$$$Cheap: Roughly under $50, or under $15/month.115
Sulforaphane (broccoli sprouts)
Compound from broccoli sprouts that switches on the NRF2 pathway
On record from 3 of 62 tracked people: 3 do it
Habit$$$Mid: Roughly $50 to $500, or up to $50/month.116
Talk therapy
Regular sessions with a therapist, kept up long after the crisis passes
On record from 3 of 62 tracked people: 3 do it
ProtocolFREE, no cost117
Tempo training
Prescribed rep speeds, usually a slow three to four second lowering phase
On record from 3 of 62 tracked people: 2 do it, 1 recommends it
ProtocolFREE, no cost118
Temptation bundling
Only allow yourself something you want while doing something you avoid
On record from 3 of 62 tracked people: 2 do it, 1 recommends it
Protocol$$$Cheap: Roughly under $50, or under $15/month.119
Tennis
Singles or doubles on court, played as a lifelong sport rather than a workout
On record from 3 of 62 tracked people: 3 do it
Book$$$Cheap: Roughly under $50, or under $15/month.120
The Almanack of Naval Ravikant
Collected thinking on wealth, specific knowledge and happiness
On record from 3 of 62 tracked people: 3 recommend it
HabitFREE, no cost121
Warm bath or shower before bed
Warm water an hour or two before sleep drops core temperature after
On record from 3 of 62 tracked people: 2 do it, 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.122
Weight sled
A loaded steel sled pushed or dragged across turf
On record from 3 of 62 tracked people: 1 does it, 2 recommend it
HabitFREE, no cost123
Written goal sheet
Goals written down, in numbers, and kept where you see them every morning
On record from 3 of 62 tracked people: 3 do it
App$$$Mid: Roughly $50 to $500, or up to $50/month.124
Adobe Premiere Pro
Adobe's video editor, the default in most professional edit bays
On record from 2 of 62 tracked people: 2 do it
Gear$$$Expensive: Several hundred dollars and up.125
Air bike
Fan-resistance bike with moving handles, used for short all-out efforts
On record from 2 of 62 tracked people: 1 does it, 1 recommends it
Gear$$$Expensive: Several hundred dollars and up.126
Altitude tent
A sealed sleeping chamber that thins the air to simulate high altitude
On record from 2 of 62 tracked people: 2 do it
ProtocolFREE, no cost127
Anti-inflammatory eating
Mostly plants, some fish and lean meat, and little sugar, dairy or processed food
On record from 2 of 62 tracked people: 1 does it, 1 recommends it
Habit$$$Cheap: Roughly under $50, or under $15/month.128
Antilibrary
Shelves holding more unread books than read ones, kept that way deliberately
On record from 2 of 62 tracked people: 1 does it, 1 recommends it
AppFREE, no cost129
Apple Notes
The note app that ships on every Mac, iPhone and iPad, synced through iCloud
On record from 2 of 62 tracked people: 2 do it
Supplement$$$Cheap: Roughly under $50, or under $15/month.130
Ashwagandha
Adaptogen used short-term to lower cortisol during stressful stretches
On record from 2 of 62 tracked people: 1 does it, 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.131
Barbell
The loadable bar behind squats, deadlifts, presses and cleans
On record from 2 of 62 tracked people: 1 does it, 1 recommends it
Protocol$$$Cheap: Roughly under $50, or under $15/month.132
Bike commuting
Riding to and from work as built-in training time
On record from 2 of 62 tracked people: 2 do it
ProtocolFREE, no cost133
Body recomposition
Building muscle and losing fat together by eating near maintenance with high protein
On record from 2 of 62 tracked people: 1 does it, 1 recommends it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.134
Brazilian jiu-jitsu
Grappling practice used as training, stress relief and humility
On record from 2 of 62 tracked people: 2 do it
Habit$$$Cheap: Roughly under $50, or under $15/month.135
Bridge
Contract bridge, played at a table or online, several sessions a week
On record from 2 of 62 tracked people: 2 do it
Book$$$Cheap: Roughly under $50, or under $15/month.136
Business Adventures
John Brooks's twelve New Yorker stories about Wall Street and 1960s corporate America
On record from 2 of 62 tracked people: 2 recommend it
App$$$Cheap: Roughly under $50, or under $15/month.137
Calm
Meditation and sleep app with guided sessions, sleep stories and soundscapes
On record from 2 of 62 tracked people: 2 do it
Book$$$Cheap: Roughly under $50, or under $15/month.138
Can't Hurt Me
David Goggins's memoir: abuse, obesity, three Hell Weeks and the tools he built on the way
On record from 2 of 62 tracked people: 1 recommends it, 1 has discussed it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.139
CBT-I (cognitive behavioral therapy for insomnia)
A structured sleep program; Matthew Walker and Andrew Huberman both point people to it
On record from 2 of 62 tracked people: 2 recommend it
App$$$Cheap: Roughly under $50, or under $15/month.140
ChatGPT
OpenAI
OpenAI's chat assistant, used for drafting, condensing and rewriting
On record from 2 of 62 tracked people: 2 do it
App$$$Cheap: Roughly under $50, or under $15/month.141
Codex
OpenAI
OpenAI's coding agent, run from a terminal rather than an editor
On record from 2 of 62 tracked people: 2 do it
Supplement$$$Cheap: Roughly under $50, or under $15/month.142
Collagen protein
Hydrolyzed collagen peptides stirred into hot drinks or shakes
On record from 2 of 62 tracked people: 2 do it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.143
Countertop water filter
A filter unit on the kitchen counter, sitting between the tap and the glass
On record from 2 of 62 tracked people: 2 do it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.144
Cycling power meter
Hub, crank or pedal sensor that reads a rider's output in watts
On record from 2 of 62 tracked people: 2 do it
HabitFREE, no cost145
Daily hydration target
Drinking to a set daily volume, often half your body weight in ounces
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it
Protocol$$$Cheap: Roughly under $50, or under $15/month.146
Deadlift
Pulling a loaded barbell off the floor to a standing lockout
On record from 2 of 62 tracked people: 1 does it, 1 recommends it
ProtocolFREE, no cost147
Deliberate wandering
Unplanned, inefficient exploration kept on purpose as the counterweight to efficiency
On record from 2 of 62 tracked people: 2 recommend it
App$$$Mid: Roughly $50 to $500, or up to $50/month.148
DEVONthink
DEVONtechnologies
Document and information manager for Mac and iOS with local, indexed databases
On record from 2 of 62 tracked people: 2 do it
ProtocolFREE, no cost149
Digital declutter
A 30-day break from optional tech, then reintroduce deliberately
On record from 2 of 62 tracked people: 2 recommend it
Book$$$Cheap: Roughly under $50, or under $15/month.150
Digital Minimalism
A philosophy for using much less technology, on purpose
On record from 2 of 62 tracked people: 1 recommends it, 1 has discussed it
Habit$$$Cheap: Roughly under $50, or under $15/month.151
Eating the same meals every day
A fixed set of meals repeated for weeks so food needs no decisions
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it
Book$$$Cheap: Roughly under $50, or under $15/month.152
Ego Is the Enemy
Ryan Holiday on the ways self-importance wrecks aspiring, succeeding and failing
On record from 2 of 62 tracked people: 2 recommend it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.153
Elgato Stream Deck
A grid of programmable keys that fire scripts, scenes and app actions
On record from 2 of 62 tracked people: 2 do it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.154
Exercise bike
Stationary bike for intervals and steady aerobic work indoors
On record from 2 of 62 tracked people: 2 do it
Book$$$Cheap: Roughly under $50, or under $15/month.155
Extreme Ownership
SEAL combat leadership principles applied to teams and business
On record from 2 of 62 tracked people: 1 recommends it, 1 has discussed it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.156
Flat-sole training shoes
Cross-training shoes with a firm, low-drop sole for lifting and mixed sessions
On record from 2 of 62 tracked people: 2 do it
ProtocolFREE, no cost157
Flexible dieting (macro tracking)
Track calories and macros, keep no food off limits, adjust from weekly trends
On record from 2 of 62 tracked people: 2 do it
Book$$$Cheap: Roughly under $50, or under $15/month.158
Flow: The Psychology of Optimal Experience
Mihaly Csikszentmihalyi's 1990 study of total absorption and what makes it happen
On record from 2 of 62 tracked people: 2 recommend it
Protocol$$$Cheap: Roughly under $50, or under $15/month.159
Foam rolling
Pressing body weight into a dense foam cylinder to work through tight muscle
On record from 2 of 62 tracked people: 1 does it, 1 recommends it
Gear$$$Expensive: Several hundred dollars and up.160
Garmin watch
GPS sports watch logging pace, heart rate and programmed workouts
On record from 2 of 62 tracked people: 2 do it
App$$$Cheap: Roughly under $50, or under $15/month.161
Gemini
Google
Google's chat assistant, built to hold very long documents at once
On record from 2 of 62 tracked people: 2 do it
Supplement$$$Cheap: Roughly under $50, or under $15/month.162
Glycine
Amino acid taken before bed, often 2-3g, to help sleep onset
On record from 2 of 62 tracked people: 2 do it
Habit$$$Mid: Roughly $50 to $500, or up to $50/month.163
Golf
Hours outdoors, walking, with a problem to solve that is not your own
On record from 2 of 62 tracked people: 2 do it
AppFREE, no cost164
Google Docs
Browser word processor that syncs across devices
On record from 2 of 62 tracked people: 2 do it
App$$$Cheap: Roughly under $50, or under $15/month.165
Grok
Chat assistant with live access to what people are posting on X
On record from 2 of 62 tracked people: 2 do it
ProtocolFREE, no cost166
Hard thinking before lunch
Book the mentally demanding work for the morning and stop making big calls late in the day
On record from 2 of 62 tracked people: 2 do it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.167
High-speed blender
A motor strong enough to break down whole vegetables, seeds and skins
On record from 2 of 62 tracked people: 2 do it
ProtocolFREE, no cost168
Hiking
Trail walking with elevation, usually an hour or more at a talking pace
On record from 2 of 62 tracked people: 2 do it
HabitFREE, no cost169
Hot water with lemon
A mug of hot water with a slice of lemon, to start the day or wind it down
On record from 2 of 62 tracked people: 2 do it
Gear$$$Expensive: Several hundred dollars and up.170
Indoor bike trainer
Smart trainer or stationary bike that reports power and varies resistance
On record from 2 of 62 tracked people: 2 do it
ProtocolFREE, no cost171
Inner scorecard
Judge yourself by your own standards rather than by how the world grades you
On record from 2 of 62 tracked people: 2 recommend it
Gear$$$Expensive: Several hundred dollars and up.172
iPhone
Apple
Apple's phone, and where personal software ends up
On record from 2 of 62 tracked people: 2 do it
Supplement$$$Cheap: Roughly under $50, or under $15/month.173
L-theanine
Amino acid from tea used for calm focus, or with caffeine
On record from 2 of 62 tracked people: 2 do it
Gear$$$Cheap: Roughly under $50, or under $15/month.174
Lavalier microphone
Clip-on mic that sits close to the mouth and records a clean voice
On record from 2 of 62 tracked people: 2 do it
Gear$$$Cheap: Roughly under $50, or under $15/month.175
Lifting straps
Fabric loops wrapped around the bar so grip does not end the set
On record from 2 of 62 tracked people: 2 recommend it
Protocol$$$Cheap: Roughly under $50, or under $15/month.176
Mediterranean-style eating
Olive oil, fish, vegetables, legumes and very little ultra-processed food
On record from 2 of 62 tracked people: 2 recommend it
ProtocolFREE, no cost177
Minimalist training
Short, hard sessions built on a few sets per muscle, drop sets and non-competing supersets
On record from 2 of 62 tracked people: 1 does it, 1 recommends it
Habit$$$Cheap: Roughly under $50, or under $15/month.178
Morning apple cider vinegar
A tablespoon of apple cider vinegar in water, usually first thing
On record from 2 of 62 tracked people: 2 do it
Gear$$$Cheap: Roughly under $50, or under $15/month.179
Mouth tape
Adhesive tape worn across the lips overnight to force nasal breathing
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it
ProtocolFREE, no cost180
Multi-day fasting
Going without food for two to five days, done rarely and usually with medical oversight
On record from 2 of 62 tracked people: 2 have discussed it
Gear$$$Expensive: Several hundred dollars and up.181
Neumann KMS 105 microphone
Handheld condenser built for stage vocals, used by some podcasters at a desk
On record from 2 of 62 tracked people: 2 do it
HabitFREE, no cost182
No eating close to bedtime
Finishing the last meal a few hours before sleep so digestion is done by lights out
On record from 2 of 62 tracked people: 1 does it, 1 recommends it
ProtocolFREE, no cost183
Non-sleep deep rest (NSDR)
10-20 minute guided body-scan rest, sometimes called yoga nidra
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it
HabitFREE, no cost184
Open calendar
An appointment book kept almost empty so most days are free for reading and thinking
On record from 2 of 62 tracked people: 2 do it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.185
Our Place cookware
Nonstick pans sold on the claim that the coating contains no PFAS
On record from 2 of 62 tracked people: 2 do it
Book$$$Cheap: Roughly under $50, or under $15/month.186
Outlive
Medicine 3.0 and the case for training decades in advance
On record from 2 of 62 tracked people: 2 recommend it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.187
Percussion massage gun
Handheld device (Theragun and similar) for sore muscles and recovery between massages
On record from 2 of 62 tracked people: 2 do it
App$$$Cheap: Roughly under $50, or under $15/month.188
Perplexity
A search tool that answers in prose and cites the pages it read
On record from 2 of 62 tracked people: 2 do it
Gear$$$Cheap: Roughly under $50, or under $15/month.189
Phone lockbox
A lockable box with a timer that puts the phone out of reach for a set period
On record from 2 of 62 tracked people: 2 do it
ProtocolFREE, no cost190
Physiological sigh
Two inhales through the nose, one long exhale; heart rate drops within seconds
On record from 2 of 62 tracked people: 1 does it, 1 recommends it
Protocol$$$Cheap: Roughly under $50, or under $15/month.191
Pilates
Controlled core and posture work on a mat or a spring-loaded reformer
On record from 2 of 62 tracked people: 2 do it
ProtocolFREE, no cost192
Pomodoro technique
Work in timed sprints, usually 25 minutes on and 5 minutes off
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it
Gear$$$Expensive: Several hundred dollars and up.193
Pro Display XDR
Apple
Apple's 32-inch 6K reference monitor for color-critical video and photo work
On record from 2 of 62 tracked people: 2 do it
ProtocolFREE, no cost194
Reverse diet
Adding calories back a little at a time after a long diet, instead of all at once
On record from 2 of 62 tracked people: 2 do it
Gear$$$Expensive: Several hundred dollars and up.195
Road bike
Drop-bar bike for long road miles, including time trial builds for racing
On record from 2 of 62 tracked people: 2 do it
Protocol$$$Cheap: Roughly under $50, or under $15/month.196
Rucking
Walking with a loaded pack: zone 2 cardio plus load-bearing
On record from 2 of 62 tracked people: 2 do it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.197
Running hydration vest
A trail vest carrying soft flasks or a bladder, plus fuel, layers and a headlamp
On record from 2 of 62 tracked people: 2 do it
HabitFREE, no cost198
Scheduled rest days
Fixed days off training each week so recovery is planned rather than forced by injury
On record from 2 of 62 tracked people: 2 do it
HabitFREE, no cost199
Screens off an hour before bed
Phone, laptop and TV closed for the last hour, replaced by a book or nothing at all
On record from 2 of 62 tracked people: 1 does it, 1 recommends it
ProtocolFREE, no cost200
Shipping creative work
Publishing on a schedule rather than waiting for the work to feel ready
On record from 2 of 62 tracked people: 1 does it, 1 recommends it
AppFREE, no cost201
Shortcuts
Apple
Apple's built-in automation app for iPhone, iPad, Mac and Apple Watch
On record from 2 of 62 tracked people: 2 do it
ProtocolFREE, no cost202
Slow fat-loss phase
Losing 0.5 to 1 percent of bodyweight a week, or slower, so the diet barely registers
On record from 2 of 62 tracked people: 2 do it
Book$$$Cheap: Roughly under $50, or under $15/month.203
Slow Productivity
Do fewer things, work at a natural pace, obsess over quality
On record from 2 of 62 tracked people: 1 recommends it, 1 has discussed it
Gear$$$Expensive: Several hundred dollars and up.204
Smith machine
Barbell fixed on rails, with hooks that rack at any height
On record from 2 of 62 tracked people: 2 do it
Gear$$$Cheap: Roughly under $50, or under $15/month.205
Swim goggles
Sealed lenses on a strap, chosen for fit, field of view and lens tint
On record from 2 of 62 tracked people: 2 do it
Book$$$Cheap: Roughly under $50, or under $15/month.206
The 4-Hour Body
Self-experimentation manual for fat loss, strength and sleep
On record from 2 of 62 tracked people: 1 recommends it, 1 has discussed it
Book$$$Cheap: Roughly under $50, or under $15/month.207
The 4-Hour Workweek
Automation, elimination and the mini-retirement, from 2007
On record from 2 of 62 tracked people: 2 recommend it
Book$$$Cheap: Roughly under $50, or under $15/month.208
The Anxious Generation
Jonathan Haidt on what smartphones and social media did to childhood after 2010
On record from 2 of 62 tracked people: 1 recommends it, 1 has discussed it
HabitFREE, no cost209
Training first thing
The workout goes before the workday; a session planned for later tends not to happen
On record from 2 of 62 tracked people: 2 do it
App$$$Cheap: Roughly under $50, or under $15/month.210
TrainingPeaks
Training log and calendar shared between endurance coaches and athletes
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it
Protocol$$$Expensive: Several hundred dollars and up.211
Transcendental Meditation
Silent mantra repetition, about 20 minutes twice a day, taught in a paid course
On record from 2 of 62 tracked people: 2 do it
ProtocolFREE, no cost212
Two-minute rule
Scale any new habit down until it takes under two minutes to start
On record from 2 of 62 tracked people: 2 recommend it
ProtocolFREE, no cost213
Vision setting
Write down a specific picture of who you are becoming, then filter decisions through it
On record from 2 of 62 tracked people: 2 do it
Supplement$$$Cheap: Roughly under $50, or under $15/month.214
Vitamin B12
The supplement plant-based stacks here treat as non-negotiable
On record from 2 of 62 tracked people: 1 does it, 1 recommends it
Supplement$$$Cheap: Roughly under $50, or under $15/month.215
Vitamin K2
Usually taken alongside vitamin D for calcium handling
On record from 2 of 62 tracked people: 2 do it
App$$$Cheap: Roughly under $50, or under $15/month.216
Waking Up
Sam Harris's meditation course, heavy on the theory as well as practice
On record from 2 of 62 tracked people: 1 does it, 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.217
Weighted blanket
A blanket loaded with beads or pellets, usually near a tenth of body weight
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it
Gear$$$Cheap: Roughly under $50, or under $15/month.218
White noise machine
A speaker playing steady broadband sound to mask noise overnight
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it
ProtocolFREE, no cost219
Yearly audit
Seven questions and a scroll through the year's photos before setting goals
On record from 2 of 62 tracked people: 2 do it
App$$$Mid: Roughly $50 to $500, or up to $50/month.220
Zwift
Indoor cycling app where riders train and race on virtual courses
On record from 2 of 62 tracked people: 2 do it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
15-15-15 workout
45 minutes of cardio split evenly across a spin bike, an elliptical and a treadmill
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
20-slot punch card rule
Imagine a lifetime card with only 20 punches: every big decision has to earn one
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
25 Hours a Day
Building a supplement company while serving as an active duty Army infantry officer
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
3x5 notecard planning
Write the next day's three to five most important tasks on a single index card
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
4-7-8 breathing
Inhale for four counts, hold for seven, exhale for eight, repeated a few times
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
5 Second Rule countdown
Count 5-4-3-2-1 out loud and move before hesitation talks you out of it
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
5-4-3-2-1 rule
Weekly activity scaffold: five active days down to one long session
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
72-hour rule
Train each muscle you want to grow at least every 72 hours
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
80/20 analysis
List what produces results and what produces misery, then cut hard
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
800-gram challenge
Eating 800 grams of fruit and vegetables a day, weighed rather than counted
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
A few high-quality decisions a day
Aim for three well-made decisions rather than a hundred rushed ones
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
A high savings rate
Bank a large share of income by spending well below what the income allows
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Ab wheel
A small wheel with two handles, rolled out from the knees or the feet
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
ABC goal system
Set three levels for a daily goal so a bad day still counts as progress
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Accountability mirror
Telling yourself the blunt truth in the mirror every day, then fixing it
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Act on the thing causing stress
Make the first call or send the first email on whatever is nagging at you
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Action camera
Small waterproof camera mounted to a handlebar, chest or helmet
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Acupressure mat
A mat covered in plastic spikes, used for 15 to 40 minutes before bed
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Acupuncture
Fine needles at set points, used by athletes for tight or sore muscle
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
AirPods Max
Apple
Apple's over-ear headphones with active noise cancellation and spatial audio
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
AirPods Pro
Apple
Apple's noise-cancelling earbuds, worn for calls, editing and quiet
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
Alfred
Mac launcher with system-wide search, clipboard history and text snippets
On record from 1 of 62 tracked people: 1 does it
Supplement$$$Cheap: Roughly under $50, or under $15/month.
Alpha-GPC
Choline source taken before workouts or hard cognitive work
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Analog and digital desks
Two work surfaces, with nothing electronic allowed on the first one
On record from 1 of 62 tracked people: 1 does it
AppFREE, no cost
Anki
Free, open-source flashcards that schedule reviews just before you would forget
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Anti-glycolytic training
Short powerful bursts with long easy recovery, keeping lactic acid low
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Anti-to-do list
A short written list of behaviors to avoid, kept beside the ordinary to-do list
On record from 1 of 62 tracked people: 1 does it
Supplement$$$Cheap: Roughly under $50, or under $15/month.
Apigenin
Chamomile-derived compound taken before bed, usually 50mg
On record from 1 of 62 tracked people: 1 does it
AppFREE, no cost
Apple Frames
MacStories
Free shortcut that wraps a screenshot in the right Apple device bezel
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Apple Watch
Apple's wrist computer for activity, sleep and notifications
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Apple Watch Ultra
Apple's biggest watch: titanium case, brighter screen, more than a day of battery
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Aqua & Bondi
The iMac G3 and the years Apple spent finishing Mac OS X
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Asics Court FF
Asics tennis shoe built for hard-court sliding and sharp changes of direction
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Asking for criticism
Book regular time with your manager and ask what you should be doing better
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Asking for help
Four words, can you help me, used on purpose rather than as a last resort
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Aspirational hourly rate
Setting a personal hourly price far above what you earn, then honoring it
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
At Longevity's Table
Over 200 Italian regional recipes chosen to fit the longevity diet
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Attention management
Pick what deserves your focus instead of counting the minutes
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
Audible
Audiobook service sold as monthly credits or a subscription library
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
Audio Hijack
Rogue Amoeba
Mac app that records audio from any app, input or call
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Automatic rules
Decide the behavior once, as a rule, so it is not decided in the moment
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Awareness
Anthony de Mello's talks on waking up, mostly about beliefs you never examined
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Backward planning
Start from the fixed deadline, list what has to happen before it, then work back
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Baking steel
A slab of solid steel that stands in for a pizza stone in a home oven
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Balance block
Dense foam block, roughly brick-sized, that wobbles underfoot like a slack line
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Balance training
Single-leg and unstable-surface work for footing, foot strength and reaction
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Bambu Lab 3D printer
Enclosed desktop printer that runs without much tuning
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Basal body thermometer
Two-decimal thermometer for spotting the temperature shift around ovulation
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Batch processing email
Sit down once and clear thirty or a hundred messages in a run
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Be Useful: Seven Tools for Life
Penguin Press
Arnold Schwarzenegger's 2023 book on vision, work, failure and giving back
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
Becoming a Supple Leopard
Reference manual of positions, faults and mobilizations, looked up by body part
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Expensive: Several hundred dollars and up.
Belt squat machine
Machine that loads the legs through a hip belt, keeping weight off the spine
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Bench scraper
A stiff steel rectangle for dividing dough and clearing a board
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Bench shirt
Tight supportive shirt worn in equipped powerlifting to add to a bench press
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Beneath the Surface
Michael Phelps's memoir of his early career, written with Brian Cazeneuve
On record from 1 of 62 tracked people: 1 recommends it
Supplement$$$Cheap: Roughly under $50, or under $15/month.
Betaine (trimethylglycine)
Beet-derived compound with modest evidence for power output and body composition
On record from 1 of 62 tracked people: 1 has discussed it
App$$$Cheap: Roughly under $50, or under $15/month.
BIAS FX
Positive Grid
Guitar amp and pedal modeling you play through instead of an amp
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Bike computer
Bar-mounted GPS head unit showing power, directions and ride data
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Biological age testing
Estimating how worn the body is from blood markers, epigenetics or telomeres
On record from 1 of 62 tracked people: 1 has discussed it
Supplement$$$Expensive: Several hundred dollars and up.
Bioniq personalized supplements
One daily granule formula built from your blood test results, adjusted over time
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Blackout curtains
Lined curtains or blinds that keep street light and dawn out of a bedroom
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Blackout poetry
Making a poem by blacking out most of a printed page with a marker
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Blank sheet method
Write what you already know before reading, then add each session in a new color
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Expensive: Several hundred dollars and up.
Blueprint protocol
A fully specified, publicly documented daily longevity regimen
On record from 1 of 62 tracked people: 1 does it
Supplement$$$Cheap: Roughly under $50, or under $15/month.
Bone broth
Bones and connective tissue simmered down into a savory, gelatin-rich stock
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Box breathing
Inhale, hold, exhale, hold, each for a count of four, repeated for a few minutes
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Breaking one bad habit at a time
Dropping a single habit every six months and leaving everything else alone
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Breath
James Nestor on nasal breathing, and what modern jaws lost
On record from 1 of 62 tracked people: 1 has discussed it
ProtocolFREE, no cost
Budget and deadline discipline
Treating the number and the date as hard limits that end the project
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Build the Life You Want
Arthur Brooks and Oprah Winfrey on the science of getting happier
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
Building a Second Brain
The case for one external note store, and four steps for running it
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
Built to Move
Ten physical tests and the daily practices that move each one
On record from 1 of 62 tracked people: 1 recommends it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Bulletproof Coffee
Coffee blended with grass-fed butter and C8 MCT oil, drunk in place of breakfast
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Cable machine
Weight stack and pulley station for constant-tension pulling and pressing
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Caloric surplus phase
Months of eating above maintenance, on purpose, to add size and strength
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Camera drone
Folding quadcopter that films from the air, some tracking one person
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Camping tent
Pitched shelter, used by a few people as a permanent outdoor bedroom
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Capisco chair
HÅG
Saddle-seat office chair designed to be sat in several different positions
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
Carbon Diet Coach
Subscription nutrition app that sets macros and adjusts them from your weekly check-ins
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Carbon steel wok
A thin steel pan with sloped sides, sold flat-bottomed for Western stoves
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Cast iron skillet
A heavy iron pan that holds its heat when cold food hits it
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Celebrating your flaws
Point at the thing you would rather hide instead of trying to cover it
On record from 1 of 62 tracked people: 1 does it
App$$$Mid: Roughly $50 to $500, or up to $50/month.
Centr
Chris Hemsworth's training, nutrition and meditation app, built with his own team
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Challenge network
A named group whose job is to attack your work, not encourage it
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Change Your Brain, Change Your Life
The book that took brain imaging arguments about mental health to a general audience
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Chess
Short games used as a mental reset between blocks of demanding work
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Clear Thinking
Parrish on the ordinary moments where a decision is really made
On record from 1 of 62 tracked people: 1 recommends it
Habit$$$Cheap: Roughly under $50, or under $15/month.
Coca-Cola
Several cans of Coke a day, regular or cherry, as the default drink
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
CODE method
Capture, organize, distill, express: four steps from reading to output
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Commonplace book
A notebook kept only for quotes and passages copied out of what you read
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Compostable food bags
Plant-based storage bags used in place of plastic zip bags
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Compression socks
Graduated-pressure socks worn after hard training or on long flights
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Cookie jar
A mental store of past wins to draw on when you want to quit
On record from 1 of 62 tracked people: 1 recommends it
Habit$$$Cheap: Roughly under $50, or under $15/month.
Cooking family dinner
Making the evening meal from scratch as the default, kids in the kitchen
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Couch stretch
Kneeling hip stretch with the back shin against a wall or up on a couch
On record from 1 of 62 tracked people: 1 recommends it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Cupping therapy
Suction cups on sore muscle, the source of those circular marks on athletes
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
Cursor
AI code editor built on VS Code that edits inside the file
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Custom in-ear monitors
Ultimate Ears
Molded earpieces built from a cast of your own ears
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
CVAC pod
CVAC Systems
Pressurized pod that cycles the air inside to simulate rapid altitude change
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Cycling helmet
Road, gravel or aero helmet, replaced after any crash
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Daily design
Writing the day ahead in the past tense, then scoring it out of ten at night
On record from 1 of 62 tracked people: 1 does it
Habit$$$Cheap: Roughly under $50, or under $15/month.
Daily olive oil
Several tablespoons of extra virgin olive oil a day as the main fat
On record from 1 of 62 tracked people: 1 recommends it
Habit$$$Cheap: Roughly under $50, or under $15/month.
Daily sunscreen
High-SPF sunscreen on exposed skin every day, not only at the beach
On record from 1 of 62 tracked people: 1 recommends it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Dance training
Choreography and movement classes as conditioning and coordination work
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Daniels' Running Formula
Jack Daniels on pacing and training zones, built around the VDOT number
On record from 1 of 62 tracked people: 1 recommends it
Habit$$$Cheap: Roughly under $50, or under $15/month.
Dark chocolate
A square or two of high-cocoa chocolate, usually after dinner
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
Day One
Journaling app for Apple platforms, Android and the web with encrypted sync
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Day one, week one mentality
Show up every day as prepared as you were on the first day of the job
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Decision journal
Record the reasoning before the outcome is known, then read it back later
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Dedicated writing desk
A desk kept for writing only, separate from the admin setup
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Digital kitchen scale
Weighing ingredients in grams instead of scooping them by volume
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Disagree and commit
State your objection once, then back the decision fully instead of relitigating it
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Discipline Equals Freedom
A short, deliberately blunt field manual for self-discipline
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Documenting the journey
Filming and publishing the work in progress, failures included, before it succeeds
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Dumbbell set
A rack of fixed dumbbells, or one adjustable pair, for free weight work
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Dumbbells
Fixed or adjustable hand weights for presses, rows, lunges and carries
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Earplugs
Foam or silicone plugs that cut night noise without making a room silent
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Eating to 80 percent full
Stop eating before you are full, the Okinawan hara hachi bun me practice
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Effortless
Make the most essential activities the easiest ones to do
On record from 1 of 62 tracked people: 1 recommends it
App$$$Cheap: Roughly under $50, or under $15/month.
ElevenLabs
Voice tools: text read aloud, and speech turned into text
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Elliptical trainer
Foot plates on a fixed arc that mimic running without the impact
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Enameled Dutch oven
A lidded cast iron pot under a glass coating, for braises and stock
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Endurance
Shackleton's 1914 Antarctic expedition, from the ship breaking up to the rescue
On record from 1 of 62 tracked people: 1 recommends it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Endurance carbohydrate fueling
Carbohydrate drink and electrolytes taken by the hour on long efforts, rehearsed first
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Energy calendar
Color-code each finished day's calendar by what created energy and what drained it
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Essentialism
The disciplined pursuit of less, applied to a career and a calendar
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Evening reset
Clear today's mess and stage tomorrow before you go to bed
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Evening review
Going back over the day at night: what you did, said and could have handled better
On record from 1 of 62 tracked people: 1 recommends it
App$$$Cheap: Roughly under $50, or under $15/month.
Evernote
Long-running notes app built around clipping and searching everything
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Every Night Is Pizza Night
A picture book about a girl testing whether pizza really is the best food
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Extended sabbatical
A month or more entirely off work, announced well in advance
On record from 1 of 62 tracked people: 1 does it
Supplement$$$Cheap: Roughly under $50, or under $15/month.
Fadogia agrestis
Herbal testosterone-support supplement with very limited human data
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Falling asleep to podcasts
Narrative audio at lights out in place of a book or the television
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
Fantastical
Flexibits
Calendar and reminders app for Apple platforms with natural language entry
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Far-infrared recovery sleepwear
Pajamas woven with a bioceramic print that reflects body heat back as far-infrared
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Fast This Way
Dave Asprey on intermittent and extended fasting, and how to make it less miserable
On record from 1 of 62 tracked people: 1 recommends it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Fasting-mimicking diet
Five days of low-protein, low-sugar plant food that keeps the body in a fasting state
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Mid: Roughly $50 to $500, or up to $50/month.
Fat Loss Forever
Layne Norton's book on losing fat and, more to the point, keeping it off
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
FBI feedback method
Say the feeling, then the behavior that caused it, then the impact it had
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Fear-setting
Write down the worst case, how to prevent it, and how to repair it
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Feel-Good Productivity
Energy and enjoyment as the engine of getting things done
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Field Notes notebook
Small stapled pocket notebook, 48 pages, sold in three-packs
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Find Your WHY
The workbook companion to Start with WHY, written with David Mead and Peter Docker
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
Finding Ultra
From overweight and alcoholic at 40 to ultra-endurance athlete
On record from 1 of 62 tracked people: 1 recommends it
App$$$Cheap: Roughly under $50, or under $15/month.
Fitbod
Generates each gym session from what you lifted last time
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Four Thousand Weeks
Oliver Burkeman on time management for a finite life, roughly four thousand weeks long
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Front-loaded eating
Most of the day's food eaten earlier, with the smallest meal last
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Galpin equation hydration
Three to six ounces of fluid every 15 to 20 minutes of exercise
On record from 1 of 62 tracked people: 1 recommends it
AppFREE, no cost
Garmin Connect
Garmin's companion app for building workouts and reviewing training data
On record from 1 of 62 tracked people: 1 does it
AppFREE, no cost
GitHub
Where code and its review history live
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Give and Take
Why givers cluster at both the bottom and the top of the results
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Expensive: Several hundred dollars and up.
Glowforge laser cutter
Desktop laser cutter that cuts and engraves wood, acrylic and card
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Gluten-free eating
Cutting wheat, barley and rye out of every meal
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
GPS sports watch
Wrist computer logging pace, distance and heart rate on runs, rides and swims
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Grease the groove
Frequent easy sets of one lift spread through the day, never near failure
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Grounding (earthing)
Bare skin on grass, sand or soil, or a conductive mat wired to earth
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Group fitness classes
Coached, timed sessions in a room full of people, in place of training alone
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Hack squat machine
Angled sled you squat under with your back braced against a pad
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
Hallow
Catholic prayer and meditation app with guided sessions, Lent challenges and sleep prayers
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Mid: Roughly $50 to $500, or up to $50/month.
Harder Than Last Time! The Complete Muscle & Strength Training Manual
Training manual and programs built on beating the previous session
On record from 1 of 62 tracked people: 1 recommends it
App$$$Cheap: Roughly under $50, or under $15/month.
Hazel
Noodlesoft
Mac utility that watches folders and files documents by rules you write
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Head Speed racquet
Head's Speed line of tennis frames, aimed at control and flat, fast hitting
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Head-mounted action camera
A small wide-angle camera on a head strap, filming what the wearer sees
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Headlamp
Head-worn light for training or racing before dawn and after dark
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Heavily Meditated
Dave Asprey on shortcuts to deep meditative states with breath, feedback and pain
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Expensive: Several hundred dollars and up.
Helix Sleep mattress
Mail-order mattresses sorted by sleeping position and firmness, not one model
On record from 1 of 62 tracked people: 1 does it
Supplement$$$Cheap: Roughly under $50, or under $15/month.
Herbalife24 CR7 Drive
Herbalife
Carbohydrate and electrolyte sports drink Herbalife developed with Cristiano Ronaldo
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Here is New York
E.B. White's 1949 essay on the city, short enough to read in an hour
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
Hidden Potential
Measuring people by distance climbed rather than height reached
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
High five in the mirror
A silent high five to your own reflection after brushing your teeth
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
High-fiber eating
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
On record from 1 of 62 tracked people: 1 does it
Habit$$$Cheap: Roughly under $50, or under $15/month.
High-protein frozen meals
Ready meals chosen for protein and fiber when there is no time to cook
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Hold Me Tight
Sue Johnson on the conversations that repair an adult relationship
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Expensive: Several hundred dollars and up.
Home studio
A room set up once for filming, so nothing gets rebuilt each shoot
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Hot water bottle
A rubber bottle of hot water used to warm the hands and feet before bed
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
How Not to Die
Michael Greger's nutrition case against the leading causes of death
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
How to Read a Book
Adler and Van Doren's manual on the four levels of reading
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
How to Take Smart Notes
Sönke Ahrens on the slip-box method behind Niklas Luhmann's output
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
How to Talk So Kids Will Listen & Listen So Kids Will Talk
Adele Faber and Elaine Mazlish's 1980 parenting manual on listening
On record from 1 of 62 tracked people: 1 recommends it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
HRV biofeedback training
Paced breathing against a live heart rate variability readout, a few minutes a day
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Hybrid athlete training
Chasing strength and endurance in the same block instead of picking one of them
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
I Promise
Picture book of daily promises about school, effort and community, for young children
On record from 1 of 62 tracked people: 1 recommends it
App$$$Cheap: Roughly under $50, or under $15/month.
iA Writer
Plain-text markdown editor with almost nothing on screen
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Immersion blender
A stick blender that goes into the pot rather than the pot into a jug
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Implementation intentions
Decide in advance: I will do X at TIME in PLACE
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Inbox zero
Empty the inbox by deciding once where every message goes
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Incrediwear recovery sleeves
Knee, arm and leg sleeves woven with particles that warm and emit infrared
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Infinite mindset
Play for staying in the game rather than for beating this quarter's number
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
Insight
Tasha Eurich on self-awareness and the blind spots you cannot see
On record from 1 of 62 tracked people: 1 recommends it
AppFREE, no cost
Insight Timer
Meditation app built around a configurable timer and interval bells
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Insta360 Link
Gimbal-mounted 4K webcam that follows the person on camera
On record from 1 of 62 tracked people: 1 does it
AppFREE, no cost
Instapaper
Save articles now and read them later on a plain, offline page
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Insulated steel bottle
A double-walled metal bottle with no plastic lining
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Intermediate packets
Finish one small reusable piece per work session, not the whole project
On record from 1 of 62 tracked people: 1 recommends it
Supplement$$$Cheap: Roughly under $50, or under $15/month.
Intra-workout carbohydrate drink
Sipping a carbohydrate drink through a session to keep fuel topped up
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Invent and Wander
Jeff Bezos
Jeff Bezos's collected shareholder letters, speeches and interviews
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Inversion
Ask what would guarantee failure, then avoid those things
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Inversion table
Padded table that locks the ankles and tips the body upside down
On record from 1 of 62 tracked people: 1 does it
Book$$$Mid: Roughly $50 to $500, or up to $50/month.
Jacques Pépin's Complete Techniques
Photographed step-by-step instruction in classical French kitchen method
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Japanese chef's knife
A thinner, harder blade ground for slicing rather than for heavy chopping
On record from 1 of 62 tracked people: 1 does it
Habit$$$Cheap: Roughly under $50, or under $15/month.
Jigsaw puzzles
Thousand-piece puzzles as a screen-free way to switch the mind off
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Jotting ideas the night before
Rough notes at bedtime, organized writing the next morning
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Jump training
A few minutes of jumping and landing most days, aimed squarely at bone
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
Kagi
Paid search engine with no ads, where you can rank or block domains yourself
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Keep Going
Austin Kleon's ten rules for staying creative once the work stops being new
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Keeping a streak
One thing every day, with an unbroken count of days as the rule
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Kettlebell Simple & Sinister
Pavel Tsatsouline's minimal kettlebell program built on two lifts
On record from 1 of 62 tracked people: 1 recommends it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Kettlebell swing
Explosive hip hinge with a bell, swung one-handed or two, in short sets
On record from 1 of 62 tracked people: 1 recommends it
App$$$Cheap: Roughly under $50, or under $15/month.
Keyboard Maestro
Stairways Software
macOS macro tool that fires multi-step actions from a hotkey or typed string
On record from 1 of 62 tracked people: 1 does it
AppFREE, no cost
Keynote
Apple
Apple's presentation software, free on Mac, iPad and iPhone
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Killing the ANTs
Writing down automatic negative thoughts and putting each one on trial
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Lamy Safari fountain pen
Entry-level fountain pen with a molded grip and swappable steel nibs
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Lat pulldown machine
Seated pulldown station for training the lats without a pull-up bar
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Leaders Eat Last
Why some teams pull together and others fall apart
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Learning something new daily
A short block each day on a skill you have never had before
On record from 1 of 62 tracked people: 1 recommends it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Legumes as the main protein
Beans, chickpeas and lentils doing the job meat usually does
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Lenten fasting
Forty days of giving something up, plus fast and meat-free days, in the Christian calendar
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Let them, let me
Two words to stop managing other people, then two more to decide what you do
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Levoit air purifier
Small carbon-filter purifier used to clear cooking smoke and fumes
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Lifting belt
Rigid leather or lever belt worn on heavy squats and deadlifts to brace against
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Lifting chalk
Magnesium carbonate rubbed on the palms so the bar does not slip
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
Linchpin
Godin's 2010 argument for doing work nobody else could have handed in
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Lion's breath
One deep breath in, then a big loud exhale, used to break a spiral of frustration
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Living without debt
No mortgage, no loans, no balances, chosen for the flexibility not the interest
On record from 1 of 62 tracked people: 1 does it
Habit$$$Cheap: Roughly under $50, or under $15/month.
Logbook
A few lines a day recording what happened, not what you thought about it
On record from 1 of 62 tracked people: 1 does it
App$$$Mid: Roughly $50 to $500, or up to $50/month.
Logic Pro
Apple
Apple's audio workstation, used here to edit spoken word
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Long rest between sets
Three to five minutes or more between heavy sets so each one starts fresh
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Long-term games with long-term people
Picking work, partners and industries where you keep meeting the same people
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Low but sufficient protein
Keeping protein modest through midlife, then raising it again in later years
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Expensive: Several hundred dollars and up.
Mac Studio
Apple
Apple's desktop box, bought for memory and cores rather than for a screen
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
MacroFactor
Nutrition tracker that adjusts calorie targets from weekly weight and intake data
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Magic Keyboard for iPad
Apple
Apple's keyboard case, with a trackpad, that turns an iPad into a typing machine
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Maker days and manager days
Whole days given to creative work or to other people, never both
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Making the bed
The first completed task of the day, done before anything else
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Mandoline slicer
A fixed blade in a frame that you run food across for even slices
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Manual meat grinder
A clamp-on hand grinder for grinding your own beef, pork or chicken
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Marantz microphone
Studio microphone run on phantom power through an outboard preamp
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Mastery hobbies
Recovering through a demanding hobby rather than through rest
On record from 1 of 62 tracked people: 1 does it
Habit$$$Cheap: Roughly under $50, or under $15/month.
McDonald's breakfast
A fixed fast-food breakfast picked up on the drive to work, the same few items every day
On record from 1 of 62 tracked people: 1 does it
Supplement$$$Cheap: Roughly under $50, or under $15/month.
MCT oil (C8)
Caprylic acid from coconut oil, taken for a quick rise in ketones
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Meditations
Marcus Aurelius writing to himself, the founding text of practical Stoicism
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Memento mori reminder
A daily, deliberate reminder that you are going to die
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Memory Rescue
Eleven risk factors for memory loss, organized under the BRIGHT MINDS mnemonic
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Menstrual cycle tracking
Logging cycle days and symptoms, then reading training and fueling against them
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Microburst
Set a timer for ten minutes, then stop when it goes off
On record from 1 of 62 tracked people: 1 recommends it
App$$$Cheap: Roughly under $50, or under $15/month.
MindNode
IdeasOnCanvas
Mind mapping app for Mac, iPhone and iPad with an outline view and task export
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Mistakes Were Made (But Not by Me)
Carol Tavris and Elliot Aronson on self-justification
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Moleskine Daily Diary
Hardcover dated planner with one page for each day of the year
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Monk Mode
Shutting out the world for months to finish one large piece of work
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Moonwalking with Einstein
Joshua Foer's year training for the US Memory Championship, and what memory really is
On record from 1 of 62 tracked people: 1 recommends it
Habit$$$Cheap: Roughly under $50, or under $15/month.
Morning newspapers
A stack of print papers read start to finish before the working day begins
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Morning puttering
A slow, unscheduled first hour or two: coffee, the paper, breakfast, no meetings
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Multi-input desk monitor
Desk display that takes a computer over USB-C and a console over HDMI
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Muscle pliability work
Deep soft-tissue work plus band-resisted movement to keep muscles long, soft and resilient
On record from 1 of 62 tracked people: 1 does it
Supplement$$$Cheap: Roughly under $50, or under $15/month.
Myo-inositol
Taken before bed, often for getting back to sleep after waking
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Naming your inner critic
Give the voice in your head a name so you can hear it as separate from you
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Nasal breathing
Breathe through the nose by default, including during easy exercise
On record from 1 of 62 tracked people: 1 has discussed it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Nasal dilator strips
Adhesive strips or internal dilators that hold the nasal passage open
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Never Finished
Goggins's second book: what he did after the first one made him famous
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
Next Level
The perimenopause and menopause companion to ROAR, with programs attached
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Nike Mercurial football boots
Nike's speed boot line, built light and cut close to the foot
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Nintendo Switch
Nintendo's console, played in the hand or dropped into a dock for the television
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
No alarm clock
Waking without an alarm, kept only for early flights
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
No fried food or artificial sugar
Dropping fried food, artificial sweeteners and artificial drinks, at least while competing
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
No Limits: The Will to Succeed
Michael Phelps on the preparation behind his Beijing gold medals
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
No meetings
Declining meetings and answering in writing instead
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
No meetings with strangers
A standing no to anyone with no existing reason to be meeting you
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
No phone calls after 10 p.m.
A hard stop on calls and conversations late in the evening so the brain can wind down
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
No sugary soft drinks
Water as the default drink, with sugar-sweetened sodas cut out entirely
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
No television
Cutting TV out of solo hours, keeping it as something done with other people
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
No-phone zones
Named rooms, hours and events where the phone is not allowed at all
On record from 1 of 62 tracked people: 1 does it
AppFREE, no cost
NotebookLM
Google
Google tool that answers only from documents you upload, with citations
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Notecard system
Reading with a pen, then moving the best passages onto 4x6 index cards by theme
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Notifications turned off
No alerts, no badges and no social apps, so the phone only interrupts when you let it
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Obituary test
Decide what you want your obituary to say, then live so as to deserve it
On record from 1 of 62 tracked people: 1 recommends it
AppFREE, no cost
Obsidian
Markdown note app that stores linked plain-text files in a folder you own
On record from 1 of 62 tracked people: 1 has discussed it
App$$$Mid: Roughly $50 to $500, or up to $50/month.
OmniFocus
The Omni Group
Task manager for Apple devices built on projects, tags and saved perspectives
On record from 1 of 62 tracked people: 1 does it
Book$$$Mid: Roughly $50 to $500, or up to $50/month.
On Food and Cooking
Harold McGee's reference on what ingredients are and what heat does to them
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
One and a quarter reps
A full rep followed by a quarter rep in the stretched position before the next one
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
One Page Miracle
One sheet naming what you want in relationships, work, money and health
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Open water swim buoy
Inflatable float towed on a waist leash so boats can see a swimmer
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Option B
Sheryl Sandberg and Adam Grant on resilience after loss
On record from 1 of 62 tracked people: 1 recommends it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Organ meats
Liver, heart and kidney eaten for the nutrient density rather than the taste
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Originals
How people champion new ideas and hold out against groupthink
On record from 1 of 62 tracked people: 1 recommends it
App$$$Cheap: Roughly under $50, or under $15/month.
OSTEO-GAINS
Guided jump-landing programs for bone density, under five minutes a day
On record from 1 of 62 tracked people: 1 recommends it
App$$$Cheap: Roughly under $50, or under $15/month.
Othership
Guided breathwork app with sessions sorted by the state you want to reach
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Outdoor pizza oven
A small gas or wood fired oven that runs far hotter than a kitchen range
On record from 1 of 62 tracked people: 1 does it
AppFREE, no cost
Overcast
iPhone podcast player with speed control and silence trimming
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Pacojet
Swiss kitchen machine that shaves frozen mixes into ice cream to order
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Paper time-block planner
A physical notebook for planning the day hour by hour
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
PARA method
Sort every note and file into projects, areas, resources or archives
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Partial reps
Squeezing shortened reps out of a set once full range of motion has gone
On record from 1 of 62 tracked people: 1 does it
AppFREE, no cost
Pedometer++
Cross Forward
Step tracker for iPhone and Apple Watch, with walking workouts
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Pegan diet
Plant-rich plate with quality protein and fats, low in sugar and refined starch
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Peloton Bike
Connected stationary bike with live and on-demand classes
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Pendulum hip press
Leg machine whose load swings on an arc instead of a vertical track
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Pentel Pocket Brush Pen
Refillable brush pen with real bristles, made for drawing and lettering
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Performance activewear
Technical training clothing chosen for fabric feel and durability
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Permission Marketing
The 1999 book arguing for messages people actually asked to receive
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Personal Quarterly Offsite
Companies do this every quarter; the same session run for one person
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Pescatarian eating
Plants, legumes and whole grains, with fish as the only animal food
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Phone away in conversation
Put the phone out of sight when someone starts talking to you
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Phone calls after a workout
Spend the flat half hour after training on calls, not on hard work
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Pickleball
Paddle sport on a small court, easy to learn, played by whole families across generations
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Pilot G2 pen
Refillable gel pen sold in tip widths from 0.38mm up to 1.0mm bold
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Pneumatic compression boots
Inflatable leg sleeves (NormaTec and similar) that squeeze from the feet upward
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
Pocket Casts
Podcast player with speed control, silence trimming and a queue that syncs
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Polarized training
Most sessions easy, a few genuinely hard, almost nothing in the middle
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Mid: Roughly $50 to $500, or up to $50/month.
Poor Charlie's Almanack
Charlie Munger's speeches and essays on mental models, misjudgment and how to think
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Portable audio recorder
Handheld recorder that captures sound apart from the camera
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Portable podcast kit
A small case of consumer recording gear that travels to the guest
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Posing practice
Rehearsing competition poses as its own session in the weeks before a show
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Positive framing
State the outcome you want instead of the one you are trying to avoid
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Expensive: Several hundred dollars and up.
Power rack
Steel cage with adjustable pins for squatting and pressing on your own
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
Power to the People!
Two lifts, low reps and no failure, drawn from Russian strength practice
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Pre-Mortem
Name what will derail this before you start, not in the postmortem
On record from 1 of 62 tracked people: 1 recommends it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Pre-sleep protein
A protein feed, often around 40 grams of casein or whey, shortly before bed
On record from 1 of 62 tracked people: 1 does it
Supplement$$$Cheap: Roughly under $50, or under $15/month.
Prebiotic fiber supplement
A daily fiber powder to top up what the diet misses
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Predictive cooking thermometer
A multi-sensor probe that finds the center of a roast and predicts finish time
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Printed guided journal
A prompted paper journal with the same short questions every morning and evening
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Progressive muscle relaxation
Tensing and releasing muscle groups in order to find and drop held tension
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Progressive overload
Adding weight, reps or cleaner reps to the same lifts, session after session
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Progressive summarization
Compress a note in layers, adding one only when you open it again
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Project Rock training gear
Dwayne Johnson's own training shoe and apparel line, built for lifting and conditioning
On record from 1 of 62 tracked people: 1 does it
Supplement$$$Cheap: Roughly under $50, or under $15/month.
Protein bars
Packaged bars used to reach a daily protein target between meals
On record from 1 of 62 tracked people: 1 does it
Habit$$$Cheap: Roughly under $50, or under $15/month.
Protein coffee
Coffee blended with protein powder, drunk instead of an early breakfast
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Psych
Judd Biasiotto on the mental training behind record-setting powerlifting
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Public library
Borrowing instead of buying, and browsing shelves instead of recommendations
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Public speaking course
A structured class in speaking to a room, taken to get past the fear of doing it
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Pull-up bar
A doorway or rack-mounted bar for pull-ups, chin-ups and hanging work
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Expensive: Several hundred dollars and up.
Pullover machine
Rotary machine that loads the lats through a long overhead arc
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Purple Cow
Godin's 2003 case for building the marketing into the product itself
On record from 1 of 62 tracked people: 1 recommends it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Pvolve
Low-impact functional fitness with resistance bands, gliders and a weighted ball
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Quiet
Susan Cain on introverts in a culture built for talkers
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Quitting the news
Dropping the daily news cycle rather than trying to follow it more carefully
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Reading books out of order
Many books open at once, opened at whatever section fits your mood that day
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Reading history
Put the reading hours into what already happened rather than into forecasts
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Reading philosophy before bed
Ending the day on a page or two of philosophy, then thinking it over before sleep
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
ReadKit
RSS and read-later client for Mac, iPhone and iPad
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
Readwise Reader
Read-later app holding articles, PDFs, newsletters and RSS in one queue
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Ready to Run
Twelve standards to meet before running technique will hold
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Recumbent exercise bike
Seated bike with a back rest, used for steady low-impact cardio
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Red light bulbs
Ordinary fittings that put out red light, dimmed for the hours before bed
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Reflected Best Self Exercise
Ask twenty people for a story of you at your best, then find the pattern
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Regret minimization framework
Picture yourself at 80 looking back, then pick the option you would regret least
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
reMarkable
E ink tablet you write on with a stylus
On record from 1 of 62 tracked people: 1 does it
AppFREE, no cost
Reminders
Apple
Apple's built-in task list, with due dates, tags and shared lists
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Rereading a small set of books
Going back through the best hundred books repeatedly rather than chasing new ones
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Rereading your notebooks
Opening old notebooks to today's date in previous years, as a writing prompt
On record from 1 of 62 tracked people: 1 does it
Habit$$$Cheap: Roughly under $50, or under $15/month.
Respiratory rate tracking
Watching overnight breathing rate as an early fatigue and illness signal
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Resting heart rate tracking
Logging morning heart rate and watching for the days it runs high
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
Reveri
Self-hypnosis sessions for sleep, stress and pain
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Rewriting notes by hand
Copying the same material out longhand, daily, until it sticks
On record from 1 of 62 tracked people: 1 does it
Habit$$$Cheap: Roughly under $50, or under $15/month.
Rice cakes
Puffed rice cakes as a low-fat carbohydrate that counts itself while dieting
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
ROAR
Training, fueling and racing built on female physiology, not male data
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Rowing machine
Indoor rower for whole-body conditioning, often in short timed pieces
On record from 1 of 62 tracked people: 1 recommends it
App$$$Cheap: Roughly under $50, or under $15/month.
RP Hypertrophy App
Renaissance Periodization
Renaissance Periodization's app for written, auto-adjusting lifting programs
On record from 1 of 62 tracked people: 1 recommends it
Supplement$$$Cheap: Roughly under $50, or under $15/month.
Saffron
The spice taken as a standardized extract rather than a pinch in the pan
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
Same as Ever
Twenty three short stories about the parts of human behavior that never change
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Saved answers to common requests
Write the reply properly once, then send it every time it repeats
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Saying I don't know
Admit uncertainty out loud instead of producing a plausible answer
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Saying I get to instead of I have to
Swap one verb in your self-talk and the daily grind reads as a privilege
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Saying I love you to friends
End calls with close friends the way family would, and mean it
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Saying No Gracefully
A three step script for declining without wrecking the relationship
On record from 1 of 62 tracked people: 1 recommends it
App$$$Cheap: Roughly under $50, or under $15/month.
Scrivener
Literature & Latte
Long-form writing software that keeps research and draft side by side
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Second-order thinking
Keep asking and then what until the picture of the consequences stops changing
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Self-coached contest prep
Setting your own calories, cardio and peak week instead of hiring a prep coach
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Self-inking date stamp
Rubber stamp with adjustable bands that prints the day's date on a page
On record from 1 of 62 tracked people: 1 does it
AppFREE, no cost
Send to Kindle
Amazon
Browser button that pushes any web article to your Kindle library
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Serve to Win
Novak Djokovic on the gluten-free switch he credits for his 2011 season
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Sharpie permanent marker
Fine-point permanent marker, the standard tool for blacking out text
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Shoe Dog
Phil Knight's memoir of building Nike from shoes sold out of a car trunk to a global brand
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
Show Your Work!
Austin Kleon's ten chapters on sharing the process rather than the product
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Silent meditation retreat
Ten residential days of silence and long sitting, no reading or phone
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Sitting on the floor
Using the ground instead of a chair for part of the day
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Six small meals a day
Eating every three to four hours instead of three large meals
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Six-page narrative memo
A written memo read silently at the start of the meeting, in place of slides
On record from 1 of 62 tracked people: 1 does it
Habit$$$Cheap: Roughly under $50, or under $15/month.
Sleep score tracking
Checking a nightly sleep score from a wearable or app, and comparing notes with friends
On record from 1 of 62 tracked people: 1 does it
AppFREE, no cost
Sleep++
Cross Forward
Apple Watch sleep tracker that reads overnight motion
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Slow-carb diet
Protein, legumes and vegetables six days a week, one cheat day
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Smart scale
Bathroom scale that sends each weigh-in to an app over Wi-Fi
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
So Good They Can't Ignore You
Skills first, passion later: an argument against following your passion
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Softbox LED light
Diffused LED panels set either side of the screen for calls and filming
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Sony Alpha 7
A 35mm mirrorless camera used as the studio webcam for virtual talks
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Sony ZV-E10 II
Sony's video-first mirrorless camera, often pressed into service as a webcam
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Sound Devices MixPre-3 II
Field recorder and USB interface that writes its own backup track to an SD card
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Sound Devices USBPRE2
Two-channel field and studio preamp that connects over USB
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Source Code
Bill Gates's 2025 memoir of childhood, Lakeside, Harvard and the start of Microsoft
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Specific knowledge
Building the kind of skill nobody knows how to teach, by following real curiosity
On record from 1 of 62 tracked people: 1 recommends it
App$$$Cheap: Roughly under $50, or under $15/month.
Spotify
Music streaming, and the training playlist people build inside it
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Spotting scope
High-magnification scope on a tripod for watching birds and wildlife
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Springboard diving
Somersaults and twists off a one or three meter board
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Squat suit
Stiff canvas or polyester suit worn for squats and deadlifts at equipped meets
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Stainless steel cookware
Pans with no nonstick coating to break down
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Stainless steel griddle
A flat tri-ply plate for smash burgers and anything cooked in full contact
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Stair climber
Rotating-step machine that puts climbing training indoors
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Start with WHY
Simon Sinek's first book, on leading with purpose before product
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Staying put
Not switching jobs, fields or cities, so skills and trust keep compounding
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
Steal Like an Artist
Austin Kleon's ten-chapter manifesto on borrowing your way to your own work
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Stiff metal spatula
A rigid steel turner with a beveled edge, for pressing and scraping
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Stillness Is the Key
The third of Ryan Holiday's Stoic books, on the mind, spirit and body at rest
On record from 1 of 62 tracked people: 1 recommends it
App$$$Mid: Roughly $50 to $500, or up to $50/month.
STNDRD app
Chris Bumstead's own training app: his programs, daily workouts, nutrition log, coaching
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Stopping short of failure
Ending each set with reps to spare, and tracking progress by how the weight felt
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Strategic quitting
Setting your quit conditions in advance, then quitting without drama
On record from 1 of 62 tracked people: 1 recommends it
App$$$Cheap: Roughly under $50, or under $15/month.
Strava
Social training log where rides and runs are shared and segments ranked
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Sumo deadlift
Pulling from the floor with a wide stance and hands gripping inside the knees
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Sunrise alarm clock
Bedside lamp that brightens gradually in the half hour before the alarm sounds
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Surfing
Paddling, pop-ups and turns as conditioning, plus hours away from a phone
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
Swim spa
Short backyard pool with an adjustable current you swim against on the spot
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Table tennis
Ping pong played as a brain workout, part aerobic and part fast decision-making
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Taking the stairs
Stairs over elevators, and carrying your own bags, as movement built into the day
On record from 1 of 62 tracked people: 1 does it
App$$$Mid: Roughly $50 to $500, or up to $50/month.
Talkspace
Online therapy by messaging and video with a licensed therapist
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Taopatch
Tao Technologies
Coin-sized adhesive disc its maker says turns body heat into light signals
On record from 1 of 62 tracked people: 1 does it
Supplement$$$Cheap: Roughly under $50, or under $15/month.
Tart cherry juice
Montmorency cherry juice or concentrate, usually drunk in the evening
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Tascam US-2x2
Two-input USB interface for a first podcast setup
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Teleprompter
Screen that scrolls a script over the camera lens
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Teleprompter beam splitter
Angled glass over a screen so the camera sits where the other face is
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
The 1-2-3 Method
One essential task, two urgent ones, three maintenance items, then stop
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
The 40% rule
The idea that when your mind says you are done, you are at about 40 percent
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The 5 Second Rule
Mel Robbins's first book, on the countdown that gets you moving
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The 5 Types of Wealth
Bloom's 2025 book on measuring wealth as time, social, mental, physical and financial
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
The 5x5 method
Five sets of five on one main lift, adding weight only when all sets come out clean
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
The 85 percent rule
Working at about 85 percent effort so relaxation and form do the rest
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Alchemist
Paulo Coelho's short novel about a shepherd following his personal legend
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Art of Possibility
Twelve practices from a conductor and a therapist for changing how you see things
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Art of Spending Money
On using money rather than accumulating it, and why no formula fits everyone
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Beginning of Infinity
David Deutsch on good explanations, and why the growth of knowledge has no ceiling
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Book of Awakening
Mark Nepo's page-a-day reflections, read one morning at a time
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
The brain check question
Asking whether a choice is good or bad for your brain before you make it
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Brothers Karamazov
Dostoevsky's last novel: faith, doubt, and what people owe each other
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Bullet Journal Method
Ryder Carroll on the paper notebook system and what it is really for
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Bulletproof Diet
Dave Asprey's high-fat, low-toxin eating plan, and the origin of the butter coffee
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Circle Diet
A dieting ebook pitched against keto, paleo and carnivore restriction
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Mid: Roughly $50 to $500, or up to $50/month.
The Complete Contest Prep Guide
A start-to-stage manual for natural bodybuilding and physique competition prep
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Daniel Plan
A church-based health program written with Rick Warren and Mark Hyman
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Diary of a CEO
33 laws for business and life, drawn from hundreds of interviews
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Dip
When to quit and when to push through the hard middle of a project
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Essentialism Planner
A 90 day paper planner built around one priority a day
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Food Lab
Home cooking worked out by experiment, grown from the Serious Eats column
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Four Agreements
Don Miguel Ruiz's short 1997 book on four rules for living, rooted in Toltec tradition
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
The Golden Circle
Explain why, then how, then what, in that order
On record from 1 of 62 tracked people: 1 recommends it
App$$$Cheap: Roughly under $50, or under $15/month.
The Great Courses
Recorded lecture series on history, science and economics, on disc or by subscription
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Great Depression: A Diary
A lawyer's day-by-day record of the 1930s, written with no idea it was economics
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Great Mental Models
Four illustrated volumes of thinking tools taken from several disciplines at once
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Happy Body
Jerzy and Aniela Gregorek's morning program of slow lifts, stretching and eating rules
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Headspace Guide to Meditation and Mindfulness
Andy Puddicombe's plain-language introduction to a ten-minute daily practice
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The High 5 Habit
Mel Robbins on a daily high five in the mirror and the self-talk behind it
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Home & Hotel Hypertrophy Handbook
Training when the equipment is a hotel treadmill or a bag of rice
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Infinite Game
Business as a game with no finish line, built on James Carse's idea
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Inner Game of Tennis
Timothy Gallwey's 1974 classic on quieting self-criticism to perform under pressure
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Intelligent Investor
Benjamin Graham's 1949 classic on value investing and the moods of Mr. Market
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Let Them Theory
Mel Robbins on releasing control over other people and reclaiming your own attention
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Little Book of Common Sense Investing
John Bogle's short case for owning the whole market cheaply and leaving it alone
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Longevity Diet
The 2018 book pairing a daily eating pattern with periodic five-day fasting cycles
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Muscle Ladder
Jeff Nippard's 2024 training manual with 20 programs and photo demos of 80-plus exercises
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Obstacle Is the Way
Ryan Holiday's first Stoic book, on turning problems into the way forward
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The ONE Thing
Gary Keller and Jay Papasan on the one priority that makes everything else easier
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Outsiders
William Thorndike on eight CEOs who ran their companies for cash and capital allocation
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Overstory
Richard Powers's Pulitzer-winning novel in which trees turn out to be the main character
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The PARA Method
Short guide to sorting every file and note into four folders
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Power of Now
Eckhart Tolle on stepping out of the running commentary in your head
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Practice
Short numbered sections on treating creative work as a daily practice
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Mid: Roughly $50 to $500, or up to $50/month.
The Productivity Field Guide
MacSparky
Video course and book that builds a personal system from your roles, not your tasks
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Psychology of Money
Nineteen short chapters on how people behave with money, not on what to buy
On record from 1 of 62 tracked people: 1 recommends it
App$$$Mid: Roughly $50 to $500, or up to $50/month.
The Pump Club app
Arnold's Pump Club
Arnold Schwarzenegger's training app: programs, nutrition tracking and community
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Quick and the Dead
A short kettlebell power protocol built on swings, snatches and generous rest
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Rational Optimist
Matt Ridley's case that trade and specialization, not intelligence, drove human progress
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Remains of the Day
Kazuo Ishiguro
Kazuo Ishiguro's novel of an English butler looking back on a life of duty and regret
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Rock Says...
Dwayne Johnson's 2000 autobiography, written with Joe Layden at the peak of his WWF run
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Second Mountain
David Brooks on the commitments that follow the first climb of career and status
On record from 1 of 62 tracked people: 1 has discussed it
ProtocolFREE, no cost
The smallest viable audience
Naming the fewest people you need to serve well, then building only for them
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Tao of Charlie Munger
Munger's lines on investing, business and living, gathered into one place
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The TB12 Method
Tom Brady's 2017 guide to pliability, band training, nutrition, hydration and sleep
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Mid: Roughly $50 to $500, or up to $50/month.
The Ultimate Anabolic Cookbook
High-protein versions of everyday food, with the nutrition figures printed
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Underground Railroad
Colson Whitehead's novel of Cora's escape from a Georgia plantation
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Untethered Soul
Michael Singer on the voice in your head, and what changes when you stop believing it
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The War of Art
Steven Pressfield's short book on resistance and turning pro
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Wisdom of Sundays
Super Soul Sunday conversations excerpted, with Winfrey's own commentary
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
The Wok
Nearly 700 pages on one pan, its physics and the cooking it makes possible
On record from 1 of 62 tracked people: 1 recommends it
App$$$Cheap: Roughly under $50, or under $15/month.
Things
Cultured Code
Apple-only task manager with fast capture and a daily commitment list
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Think Again
Rethinking and unlearning as skills worth practicing on purpose
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
Thinking, Fast and Slow
Kahneman's map of the two systems behind your judgments
On record from 1 of 62 tracked people: 1 has discussed it
Book$$$Cheap: Roughly under $50, or under $15/month.
This Is Marketing
The 2018 book that folds thirty years of Godin's teaching into one framework
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
This Is Strategy
Strategy as a long commitment to a change, not as a set of tactics
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
This Is Water
The Kenyon commencement speech by the author of Infinite Jest, about a 15-minute read
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Three to five rule
Strength template built on threes and fives across every variable
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Time in nature
Deliberate time outdoors among trees, water or open sky, most days
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
Timery
Time tracker for Toggl, built around saved timers, widgets and Shortcuts
On record from 1 of 62 tracked people: 1 does it
AppFREE, no cost
Todoist
Doist
Cross-platform task manager with natural-language capture
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Together is Better
An illustrated fable about asking for help, made to be given away
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Expensive: Several hundred dollars and up.
Tonal
Wall-mounted smart home gym that uses digital weight and on-screen coaching
On record from 1 of 62 tracked people: 1 recommends it
Supplement$$$Cheap: Roughly under $50, or under $15/month.
Tongkat ali
Herbal supplement used for libido and free testosterone
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Tools of Titans
Routines, habits and tactics from 200+ podcast guests
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
Total Recall: My Unbelievably True Life Story
Arnold Schwarzenegger's 2012 memoir, from Thal to Mr. Olympia to Sacramento
On record from 1 of 62 tracked people: 1 recommends it
App$$$Mid: Roughly $50 to $500, or up to $50/month.
TrainerRoad
Structured indoor cycling plans holding the trainer at target watts
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Training as practice
Treating a session as skill rehearsal rather than a workout to be survived
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Travel tripod
Folding tripod small enough for a backpack, for fixed shots
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Trekking poles
Collapsible poles that take load off the legs on steep climbs and descents
On record from 1 of 62 tracked people: 1 does it
AppFREE, no cost
Trello
Board and card app for tracking tasks and projects
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Triathlon training
Swim, bike and run sessions fitted into one training week
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Tribes
A 2008 book on leading a group that already wants to go somewhere
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
TRX Suspension Trainer
Adjustable straps anchored overhead for bodyweight rows, presses and squats
On record from 1 of 62 tracked people: 1 recommends it
Protocol$$$Cheap: Roughly under $50, or under $15/month.
Turkish get-up
Standing up from the floor with a weight locked out overhead, one slow rep at a time
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Twelve favorite problems
Hold a dozen open questions in mind and test what you read against them
On record from 1 of 62 tracked people: 1 recommends it
ProtocolFREE, no cost
Two meals and a snack
Breakfast plus one main meal, with a small low-sugar snack between them
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Two-a-day training
Splitting the day: an aerobic session in the morning, strength work later on
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Two-way door decisions
Sort choices by how reversible they are, then move fast on the reversible ones
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Typewriter
A manual or electric typewriter for drafting, with nothing else on the machine
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Ultimate frisbee
A running team sport played with a disc and no referees
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Uncomfortable conversations
Say out loud that the conversation will be hard before you start it
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Uni-ball roller pen
Fine-tip roller pen for handwritten notes and math
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Unreasonable Hospitality
Will Guidara on how Eleven Madison Park treated the people who walked in
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Cheap: Roughly under $50, or under $15/month.
USB-C power bank
A battery big enough to charge a tablet or laptop, not only a phone
On record from 1 of 62 tracked people: 1 does it
Habit$$$Cheap: Roughly under $50, or under $15/month.
Vegetable gardening
Growing food you then cook, on a plot, a raised bed or a balcony
On record from 1 of 62 tracked people: 1 does it
Gear$$$Expensive: Several hundred dollars and up.
VersaClimber
Vertical climbing machine for hard, low-impact, full-body cardio
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Vibrating foam roller
A foam roller or sphere with a built-in motor, used before and after workouts
On record from 1 of 62 tracked people: 1 has discussed it
ProtocolFREE, no cost
Visualization
Rehearsing a performance in your head before you do it for real
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Walking meetings
Taking the conversation on foot instead of around a table, and ending it with the walk
On record from 1 of 62 tracked people: 1 recommends it
HabitFREE, no cost
Washing the dishes
Doing the dishes by hand after dinner as a fixed, screen-free end to the day
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Water before coffee
A full glass of water on waking, before the first cup of coffee
On record from 1 of 62 tracked people: 1 does it
Habit$$$Cheap: Roughly under $50, or under $15/month.
Weekly cheat meal
Six days of measured eating, then one planned meal with nothing off the menu
On record from 1 of 62 tracked people: 1 does it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Weighted vest or rucksack
Adds load to walking, hiking and carries without needing a gym
On record from 1 of 62 tracked people: 1 does it
Gear$$$Mid: Roughly $50 to $500, or up to $50/month.
Weightlifting shoes
Hard-soled shoes with a raised heel for squatting depth and stability
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
What I Know For Sure
Oprah Winfrey's collected O magazine columns, grouped by theme
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
When Breath Becomes Air
A neurosurgeon's memoir, written while he was dying of lung cancer at 36
On record from 1 of 62 tracked people: 1 recommends it
Book$$$Cheap: Roughly under $50, or under $15/month.
Where Are the Customers' Yachts?
Fred Schwed's 1940 comedy about Wall Street, still accurate about fees and forecasts
On record from 1 of 62 tracked people: 1 recommends it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Whiteboard
Wall or freestanding board for working problems out vertically
On record from 1 of 62 tracked people: 1 does it
Protocol$$$Expensive: Several hundred dollars and up.
Whole-body cryotherapy
Two to three minutes standing in a chamber cooled by liquid nitrogen vapor
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
WHY discovery exercise
Ask a close friend why you are friends, then listen for what they say about themselves
On record from 1 of 62 tracked people: 1 recommends it
Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Wild game meat
Venison and other wild-harvested meat as the main protein source
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
WILD.AI
Cycle-aware training app that shifts sessions and fueling by hormone phase
On record from 1 of 62 tracked people: 1 has discussed it
Gear$$$Cheap: Roughly under $50, or under $15/month.
Wok spatula
A long shovel-shaped turner contoured to the curve of a wok
On record from 1 of 62 tracked people: 1 does it
AppFREE, no cost
Wordle
The daily five-letter word puzzle, one game a day, scores shared with friends
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Work and downtime device modes
Two profiles on one device, switched on a clock, so the machine changes job
On record from 1 of 62 tracked people: 1 does it
HabitFREE, no cost
Work-life harmony
Treat work and home as feeding each other rather than as a strict trade-off
On record from 1 of 62 tracked people: 1 does it
App$$$Cheap: Roughly under $50, or under $15/month.
Working Copy
Git client for iPhone and iPad, with an editor and a diff view
On record from 1 of 62 tracked people: 1 does it
Habit$$$Expensive: Several hundred dollars and up.
Working with a life coach
Regular sessions with a coach who sets priorities and holds you to them
On record from 1 of 62 tracked people: 1 does it
AppFREE, no cost
X (Twitter)
Short public posts, used by some people as a thinking tool
On record from 1 of 62 tracked people: 1 does it
ProtocolFREE, no cost
Yesterbox
Answer only yesterday's email today, so the queue never grows
On record from 1 of 62 tracked people: 1 does it
Book$$$Cheap: Roughly under $50, or under $15/month.
Young Forever
Mark Hyman's 2023 book on the hallmarks of aging and his own longevity program
On record from 1 of 62 tracked people: 1 recommends it
Supplement$$$Cheap: Roughly under $50, or under $15/month.
ZMA (zinc, magnesium, B6)
Zinc and magnesium aspartate with vitamin B6, usually taken in the evening
On record from 1 of 62 tracked people: 1 does it
Supplement$$$Cheap: Roughly under $50, or under $15/month.
ZOA Energy
Sugar-free energy drink co-founded by Dwayne Johnson, with a pre-workout powder alongside
On record from 1 of 62 tracked people: 1 does it

Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.

Type

Goal

Cost

Sort

Items