The full catalog
Everything
320 entries pulled from 34 stacks. Default order is consensus: the number of tracked people who have publicly backed each one.
320 entries
- Protocol$$$Cheap: Roughly under $50, or under $15/month.01
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 27 of 34 stacks: 26 do it, 0 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.02
Deliberate cold exposure
Cold showers or ice baths used deliberately, usually a few minutes at a time
Backed by 20 of 34 stacks: 15 do it, 0 recommend it, 5 have discussed it - HabitFREE, no cost03
Daily reading
A fixed daily reading block, usually books rather than feeds
Backed by 18 of 34 stacks: 16 do it, 2 recommend it, 0 have discussed it - ProtocolFREE, no cost04
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
Backed by 18 of 34 stacks: 11 do it, 0 recommend it, 7 have discussed it - ProtocolFREE, no cost05
Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
Backed by 17 of 34 stacks: 10 do it, 5 recommend it, 2 have discussed it - HabitFREE, no cost06
Daily meditation
10-20 minutes of formal practice, most days
Backed by 16 of 34 stacks: 12 do it, 1 recommend it, 3 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.07
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
Backed by 15 of 34 stacks: 12 do it, 2 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.08
Protein powder
Whey or plant protein used to hit a daily protein target
Backed by 14 of 34 stacks: 11 do it, 2 recommend it, 1 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.09
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
Backed by 13 of 34 stacks: 9 do it, 1 recommend it, 3 have discussed it - HabitFREE, no cost10
Cutting out alcohol
Drinking nothing, or close to it: the most common upgrade in these stacks
Backed by 11 of 34 stacks: 5 do it, 1 recommend it, 5 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.11
Caffeine
The most-used performance drug in the world, timing-sensitive
Backed by 10 of 34 stacks: 6 do it, 1 recommend it, 3 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.12
Creatine monohydrate
The best-evidenced supplement in sports nutrition, taken at 3-5g a day
Backed by 10 of 34 stacks: 9 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost13
Daily walking
A long walk most days, often without headphones
Backed by 9 of 34 stacks: 5 do it, 4 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.14
Magnesium (threonate or glycinate)
Taken 30-60 minutes before bed to help with sleep onset
Backed by 9 of 34 stacks: 7 do it, 0 recommend it, 2 have discussed it - ProtocolFREE, no cost15
Morning sunlight exposure
Bright outdoor light soon after waking, 5-30 minutes and no sunglasses
Backed by 9 of 34 stacks: 5 do it, 3 recommend it, 1 have discussed it - ProtocolFREE, no cost16
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 9 of 34 stacks: 5 do it, 3 recommend it, 1 have discussed it - HabitFREE, no cost17
Early rising
A fixed, early wake time, often before anyone else is awake
Backed by 8 of 34 stacks: 7 do it, 0 recommend it, 1 have discussed it - ProtocolFREE, no cost18
Eight hours of sleep
Protecting a full night in bed as a training input, not a leftover
Backed by 8 of 34 stacks: 7 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost19
Journaling
Writing to unload the mind, usually first thing or last thing
Backed by 8 of 34 stacks: 8 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.20
Why We Sleep
Matthew Walker on what sleep does for memory, immunity and mood
Backed by 8 of 34 stacks: 0 do it, 5 recommend it, 3 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.21
Cool, dark bedroom
Around 65-68F, properly dark, reserved for sleep
Backed by 7 of 34 stacks: 3 do it, 4 recommend it, 0 have discussed it - HabitFREE, no cost22
Deliberate solitude
Regular time with your own thoughts and no other inputs
Backed by 7 of 34 stacks: 5 do it, 2 recommend it, 0 have discussed it - HabitFREE, no cost23
Gratitude practice
Writing down a few specific things you are grateful for, daily
Backed by 7 of 34 stacks: 5 do it, 1 recommend it, 1 have discussed it - ProtocolFREE, no cost24
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
Backed by 7 of 34 stacks: 6 do it, 0 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.25
Electrolyte supplementation
Added sodium, potassium and magnesium, especially when fasting or sweating
Backed by 6 of 34 stacks: 6 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.26
Omega-3 (EPA/DHA)
Fish or algae oil, often 1-2g EPA daily
Backed by 6 of 34 stacks: 6 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost27
Phone out of the bedroom
Charge it in another room and buy an actual alarm clock
Backed by 6 of 34 stacks: 4 do it, 2 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.28
Atomic Habits
The practical manual for building and breaking habits
Backed by 5 of 34 stacks: 0 do it, 5 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.29
Deep Work
The case that uninterrupted concentration is a rare and valuable skill
Backed by 5 of 34 stacks: 0 do it, 5 recommend it, 0 have discussed it - HabitFREE, no cost30
Dim the lights at night
Low, warm, low-placed light for the last few hours of the day
Backed by 5 of 34 stacks: 2 do it, 3 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.31
Extended blood panel
Regular bloodwork including ApoB, lipids, glucose and hormones
Backed by 5 of 34 stacks: 1 do it, 3 recommend it, 1 have discussed it - ProtocolFREE, no cost32
VO2 max intervals
Hard interval sessions to raise peak aerobic capacity
Backed by 5 of 34 stacks: 3 do it, 0 recommend it, 2 have discussed it - HabitFREE, no cost33
Afternoon caffeine cutoff
A cutoff in early afternoon; caffeine's half-life runs longer than most expect
Backed by 4 of 34 stacks: 1 do it, 2 recommend it, 1 have discussed it - ProtocolFREE, no cost34
Breathwork
Structured breathing sessions to shift the nervous system up or down
Backed by 4 of 34 stacks: 2 do it, 1 recommend it, 1 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.35
Continuous glucose monitor
Arm sensor showing your blood glucose response to food in real time
Backed by 4 of 34 stacks: 2 do it, 0 recommend it, 2 have discussed it - ProtocolFREE, no cost36
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
Backed by 4 of 34 stacks: 4 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost37
Environment design
Change the room instead of relying on willpower
Backed by 4 of 34 stacks: 1 do it, 3 recommend it, 0 have discussed it - ProtocolFREE, no cost38
High-intensity interval training
Short all-out efforts with full recovery in between, a few times a week
Backed by 4 of 34 stacks: 4 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost39
Identity-based habits
Aim at who you want to become, not the outcome you want to hit
Backed by 4 of 34 stacks: 0 do it, 4 recommend it, 0 have discussed it - HabitFREE, no cost40
Napping
Short early-afternoon naps: useful, but easy to get wrong
Backed by 4 of 34 stacks: 3 do it, 0 recommend it, 1 have discussed it - Supplement$$$Mid: Roughly $50 to $500, or up to $50/month.41
NMN and NAD precursors
Nicotinamide mononucleotide or riboside, taken to raise NAD+
Backed by 4 of 34 stacks: 3 do it, 0 recommend it, 1 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.42Backed by 4 of 34 stacks: 2 do it, 0 recommend it, 2 have discussed it
- HabitFREE, no cost43
Phone-free first hour
No email, news or social media until you have done something of your own
Backed by 4 of 34 stacks: 2 do it, 2 recommend it, 0 have discussed it - HabitFREE, no cost44
Pre-workout music
Headphones on, a set playlist, and a fixed cue to switch into training mode
Backed by 4 of 34 stacks: 4 do it, 0 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.45
Red light therapy device
Red and near-infrared panels used on skin, hair and joints
Backed by 4 of 34 stacks: 2 do it, 0 recommend it, 2 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.46
Resistance bands
Loop and tube bands for activation work, mobility drills and travel training
Backed by 4 of 34 stacks: 3 do it, 0 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.47
Vitamin D3
Daily D3 through the darker months, usually paired with K2
Backed by 4 of 34 stacks: 4 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost48
Weekly review
One scheduled hour a week to close loops and plan the next one
Backed by 4 of 34 stacks: 4 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.49
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
Backed by 4 of 34 stacks: 4 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost50
After-action review
Debrief what happened, what should have happened, and what changes
Backed by 3 of 34 stacks: 2 do it, 1 recommend it, 0 have discussed it - Supplement$$$Mid: Roughly $50 to $500, or up to $50/month.51Backed by 3 of 34 stacks: 3 do it, 0 recommend it, 0 have discussed it
- Gear$$$Cheap: Roughly under $50, or under $15/month.52
Blue-light blocking glasses
Amber lenses worn in the evening: popular, and genuinely contested
Backed by 3 of 34 stacks: 2 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost53
Daily minimum workout
A floor you never drop below: 20 minutes of movement and recovery on your worst day
Backed by 3 of 34 stacks: 0 do it, 3 recommend it, 0 have discussed it - HabitFREE, no cost54
Daily writing
Write something every day, published or not
Backed by 3 of 34 stacks: 3 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost55
Deep work blocks
Long, scheduled, distraction-free sessions on one cognitively hard task
Backed by 3 of 34 stacks: 2 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost56
Delayed morning caffeine
A 90-120 minute gap between waking and the first coffee
Backed by 3 of 34 stacks: 3 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.57
DEXA scan
Body composition and bone density scan, usually once or twice a year
Backed by 3 of 34 stacks: 1 do it, 1 recommend it, 1 have discussed it - HabitFREE, no cost58
Habit tracking
Mark the calendar every day you do it, then protect the chain
Backed by 3 of 34 stacks: 3 do it, 0 recommend it, 0 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.59
Kettlebell
One implement covering swings, carries and presses in a small space
Backed by 3 of 34 stacks: 2 do it, 0 recommend it, 1 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.60
Man's Search for Meaning
Viktor Frankl on surviving the camps and choosing your response
Backed by 3 of 34 stacks: 0 do it, 1 recommend it, 2 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.61
Melatonin
Widely sold as a sleeping aid; mostly a timing signal, not a sedative
Backed by 3 of 34 stacks: 0 do it, 0 recommend it, 3 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.62
Multivitamin
Daily multivitamin and mineral taken as a nutritional backstop
Backed by 3 of 34 stacks: 3 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.63
Sulforaphane (broccoli sprouts)
Compound from broccoli sprouts that switches on the NRF2 pathway
Backed by 3 of 34 stacks: 3 do it, 0 recommend it, 0 have discussed it - Habit$$$Mid: Roughly $50 to $500, or up to $50/month.64
Talk therapy
Regular sessions with a therapist, kept up long after the crisis passes
Backed by 3 of 34 stacks: 3 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.65
The Daily Stoic
366 short Stoic passages with modern commentary, one per day
Backed by 3 of 34 stacks: 0 do it, 2 recommend it, 1 have discussed it - ProtocolFREE, no cost66
Time blocking
Give every hour of the workday a job before the day starts
Backed by 3 of 34 stacks: 2 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost67
Warm bath or shower before bed
Warm water an hour or two before sleep drops core temperature after
Backed by 3 of 34 stacks: 2 do it, 1 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.68Backed by 3 of 34 stacks: 2 do it, 1 recommend it, 0 have discussed it
- Supplement$$$Cheap: Roughly under $50, or under $15/month.69
Ashwagandha
Adaptogen used short-term to lower cortisol during stressful stretches
Backed by 2 of 34 stacks: 1 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost70
Autoregulated training (RPE)
Set the working weight from how the day feels, not from a number written weeks ago
Backed by 2 of 34 stacks: 1 do it, 0 recommend it, 1 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.71
Brazilian jiu-jitsu
Grappling practice used as training, stress relief and humility
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.72
Bridge
Contract bridge, played at a table or online, several sessions a week
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.73
Business Adventures
John Brooks's twelve New Yorker stories about Wall Street and 1960s corporate America
Backed by 2 of 34 stacks: 0 do it, 2 recommend it, 0 have discussed it - HabitFREE, no cost74
Calorie and macro tracking
Logging food against a calorie and protein target, loosely or to the gram
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.75
CBT-I (cognitive behavioral therapy for insomnia)
A structured sleep program; Matthew Walker and Andrew Huberman both point people to it
Backed by 2 of 34 stacks: 0 do it, 2 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.76
Collagen protein
Hydrolyzed collagen peptides stirred into hot drinks or shakes
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.77
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost78
Daily hydration target
Drinking to a set daily volume, often half your body weight in ounces
Backed by 2 of 34 stacks: 1 do it, 0 recommend it, 1 have discussed it - HabitFREE, no cost79
Deliberate discomfort
Choosing the thing you do not want to do, daily, as its own training
Backed by 2 of 34 stacks: 0 do it, 2 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.80
Diet soda and non-nutritive sweeteners
Zero-calorie sweetened drinks used in place of sugar or as an appetite tool while dieting
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost81
Digital declutter
A 30-day break from optional tech, then reintroduce deliberately
Backed by 2 of 34 stacks: 0 do it, 2 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.82
Digital Minimalism
A philosophy for using much less technology, on purpose
Backed by 2 of 34 stacks: 0 do it, 1 recommend it, 1 have discussed it - Gear$$$Expensive: Several hundred dollars and up.83Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it
- Book$$$Cheap: Roughly under $50, or under $15/month.84
Extreme Ownership
SEAL combat leadership principles applied to teams and business
Backed by 2 of 34 stacks: 0 do it, 1 recommend it, 1 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.85
Glycine
Amino acid taken before bed, often 2-3g, to help sleep onset
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - Habit$$$Mid: Roughly $50 to $500, or up to $50/month.86
Golf
Hours outdoors, walking, with a problem to solve that is not your own
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost87
Habit stacking
Anchor a new habit to one you already do without thinking
Backed by 2 of 34 stacks: 0 do it, 1 recommend it, 1 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.88Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it
- Book$$$Cheap: Roughly under $50, or under $15/month.89
Meditations
Marcus Aurelius's private notes to himself, still in print 1,800 years later
Backed by 2 of 34 stacks: 0 do it, 1 recommend it, 1 have discussed it - ProtocolFREE, no cost90
Never miss twice
One missed day is an accident; two is the start of a new habit
Backed by 2 of 34 stacks: 0 do it, 2 recommend it, 0 have discussed it - ProtocolFREE, no cost91
Non-sleep deep rest (NSDR)
10-20 minute guided body-scan rest, sometimes called yoga nidra
Backed by 2 of 34 stacks: 1 do it, 0 recommend it, 1 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.92
Outlive
Medicine 3.0 and the case for training decades in advance
Backed by 2 of 34 stacks: 0 do it, 2 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.93
Pilates
Controlled core and posture work on a mat or a spring-loaded reformer
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost94
Pomodoro technique
Work in timed sprints, usually 25 minutes on and 5 minutes off
Backed by 2 of 34 stacks: 1 do it, 0 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.95
Pull-ups
Bodyweight pulling, from a first rep to high daily volume on a doorway bar
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost96
Regular check-ins with friends
A standing group chat or text that asks how you actually are
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost97
Regular weigh-ins
Weighing in a few times a week and reading the trend, not the daily number
Backed by 2 of 34 stacks: 1 do it, 1 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.98
Rhodiola rosea
Adaptogen taken before effort to blunt fatigue
Backed by 2 of 34 stacks: 1 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.99
Rucking
Walking with a loaded pack: zone 2 cardio plus load-bearing
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost100
Screens off an hour before bed
Phone, laptop and TV closed for the last hour, replaced by a book or nothing at all
Backed by 2 of 34 stacks: 1 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.101
Slow Productivity
Do fewer things, work at a natural pace, obsess over quality
Backed by 2 of 34 stacks: 0 do it, 1 recommend it, 1 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.102
Sports massage
Regular hands-on soft-tissue work from a trainer or therapist
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.103
Swimming
Lap swimming as low-impact cardio and a reset for the head
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost104
Temptation bundling
Only allow yourself something you want while doing something you avoid
Backed by 2 of 34 stacks: 1 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.105
The 4-Hour Body
Self-experimentation manual for fat loss, strength and sleep
Backed by 2 of 34 stacks: 0 do it, 1 recommend it, 1 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.106
The 4-Hour Workweek
Automation, elimination and the mini-retirement, from 2007
Backed by 2 of 34 stacks: 0 do it, 2 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.107
The Almanack of Naval Ravikant
Collected thinking on wealth, specific knowledge and happiness
Backed by 2 of 34 stacks: 0 do it, 2 recommend it, 0 have discussed it - HabitFREE, no cost108
Thinking retreats
Blocks of time cleared of the schedule to sit with one hard problem
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost109
Training close to failure
Finishing most sets with 0-3 reps in reserve, and the last set of safe lifts to failure
Backed by 2 of 34 stacks: 1 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost110
Two-minute rule
Scale any new habit down until it takes under two minutes to start
Backed by 2 of 34 stacks: 0 do it, 2 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.111
Vitamin B12
The supplement plant-based stacks here treat as non-negotiable
Backed by 2 of 34 stacks: 1 do it, 1 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.112
Vitamin K2
Usually taken alongside vitamin D for calcium handling
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.113Backed by 2 of 34 stacks: 1 do it, 1 recommend it, 0 have discussed it
- App$$$Cheap: Roughly under $50, or under $15/month.114
Website and app blocker
Software that makes distracting sites genuinely unavailable on a schedule
Backed by 2 of 34 stacks: 0 do it, 2 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.115
Whole-food plant-based diet
Plants, legumes and whole grains; little or no animal product
Backed by 2 of 34 stacks: 2 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost116
Workday shutdown ritual
A fixed end-of-day routine that closes open loops so work stops
Backed by 2 of 34 stacks: 1 do it, 0 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.117
15-15-15 workout
45 minutes of cardio split evenly across a spin bike, an elliptical and a treadmill
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost118
20-slot punch card rule
Imagine a lifetime card with only 20 punches: every big decision has to earn one
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost119
5 Second Rule countdown
Count 5-4-3-2-1 out loud and move before hesitation talks you out of it
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost120
80/20 analysis
List what produces results and what produces misery, then cut hard
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost121
A few high-quality decisions a day
Aim for three well-made decisions rather than a hundred rushed ones
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost122
Accountability mirror
Telling yourself the blunt truth in the mirror every day, then fixing it
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost123
Act on the thing causing stress
Make the first call or send the first email on whatever is nagging at you
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.124
Acupressure mat
A mat covered in plastic spikes, used for 15 to 40 minutes before bed
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.125
Acupuncture
Fine needles at set points, used by athletes for tight or sore muscle
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.126
Alpha-GPC
Choline source taken before workouts or hard cognitive work
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Expensive: Several hundred dollars and up.127
Altitude tent
A sealed sleeping chamber that thins the air to simulate high altitude
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - AppFREE, no cost128Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it
- ProtocolFREE, no cost129
Anti-inflammatory eating
Mostly plants, some fish and lean meat, and little sugar, dairy or processed food
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.130
Apigenin
Chamomile-derived compound taken before bed, usually 50mg
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.131
Batch cooking protein
Cook a week of chicken, lean meat or fish in one session so protein is always to hand
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.132
Be Useful: Seven Tools for Life
Penguin Press
Arnold Schwarzenegger's 2023 book on vision, work, failure and giving back
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.133
Beneath the Surface
Michael Phelps's memoir of his early career, written with Brian Cazeneuve
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.134
Betaine (trimethylglycine)
Beet-derived compound with modest evidence for power output and body composition
Backed by 1 of 34 stacks: 0 do it, 0 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.135
Bike commuting
Riding to and from work as built-in training time
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Expensive: Several hundred dollars and up.136
Bioniq personalized supplements
Bioniq
One daily granule formula built from your blood test results, adjusted over time
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Expensive: Several hundred dollars and up.137
Blueprint protocol
A fully specified, publicly documented daily longevity regimen
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost138
Body recomposition
Building muscle and losing fat together by eating near maintenance with high protein
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost139
Box breathing
Inhale, hold, exhale, hold, each for a count of four, repeated for a few minutes
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.140
Breath
James Nestor on nasal breathing, and what modern jaws lost
Backed by 1 of 34 stacks: 0 do it, 0 recommend it, 1 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.141
Bulletproof Coffee
Coffee blended with grass-fed butter and C8 MCT oil, drunk in place of breakfast
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.142Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it
- Book$$$Cheap: Roughly under $50, or under $15/month.143
Can't Hurt Me
David Goggins's memoir: abuse, obesity, three Hell Weeks and the tools he built on the way
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.144
Carbon Diet Coach
Carbon
Subscription nutrition app that sets macros and adjusts them from your weekly check-ins
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - App$$$Mid: Roughly $50 to $500, or up to $50/month.145Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it
- HabitFREE, no cost146
Chess
Short games used as a mental reset between blocks of demanding work
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost147
Circle of competence
Work only inside the area you can genuinely evaluate, and know exactly where its edge is
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.148
Coca-Cola
Several cans of Coke a day, regular or cherry, as the default drink
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost149
Cookie jar
A mental store of past wins to draw on when you want to quit
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.150
Cupping therapy
Suction cups on sore muscle, the source of those circular marks on athletes
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost151
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost152
Daily design
Writing the day ahead in the past tense, then scoring it out of ten at night
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost153
Daily prayer
A fixed time for prayer each morning, before the phone and before the day starts
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost154
Daily step target
Hold a fixed daily step count so everyday movement does not quietly shrink on a diet
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.155
Daily sunscreen
High-SPF sunscreen on exposed skin every day, not only at the beach
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.156
Dance training
Choreography and movement classes as conditioning and coordination work
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost157
Day one, week one mentality
Show up every day as prepared as you were on the first day of the job
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost158
Deliberate wandering
Unplanned, inefficient exploration kept on purpose as the counterweight to efficiency
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost159
Disagree and commit
State your objection once, then back the decision fully instead of relitigating it
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.160
Discipline Equals Freedom
A short, deliberately blunt field manual for self-discipline
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.161
Eating the same meals every day
A fixed set of meals repeated for weeks so food needs no decisions
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.162
Ego Is the Enemy
Ryan Holiday on the ways self-importance wrecks aspiring, succeeding and failing
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost163
Evening reset
Clear today's mess and stage tomorrow before you go to bed
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.164
Fadogia agrestis
Herbal testosterone-support supplement with very limited human data
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.165
Far-infrared recovery sleepwear
Pajamas woven with a bioceramic print that reflects body heat back as far-infrared
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.166
Fast This Way
Dave Asprey on intermittent and extended fasting, and how to make it less miserable
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Mid: Roughly $50 to $500, or up to $50/month.167
Fat Loss Forever
Layne Norton's book on losing fat and, more to the point, keeping it off
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost168
Fear-setting
Write down the worst case, how to prevent it, and how to repair it
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.169
Feel-Good Productivity
Energy and enjoyment as the engine of getting things done
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.170
Finding Ultra
From overweight and alcoholic at 40 to ultra-endurance athlete
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost171
Flexible dieting (macro tracking)
Track calories and macros, keep no food off limits, adjust from weekly trends
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.172
Flow: The Psychology of Optimal Experience
Mihaly Csikszentmihalyi's 1990 study of total absorption and what makes it happen
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost173
Grounding (earthing)
Bare skin on grass, sand or soil, or a conductive mat wired to earth
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.174
Group fitness classes
Coached, timed sessions in a room full of people, in place of training alone
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.175
Hallow
Hallow
Catholic prayer and meditation app with guided sessions, Lent challenges and sleep prayers
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost176
Hard thinking before lunch
Book the mentally demanding work for the morning and stop making big calls late in the day
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.177Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it
- Gear$$$Cheap: Roughly under $50, or under $15/month.178
Heart rate monitor
Chest strap or watch that logs heart rate and estimates calories burned
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.179
Heavily Meditated
Dave Asprey on shortcuts to deep meditative states with breath, feedback and pain
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.180
Herbalife24 CR7 Drive
Herbalife
Carbohydrate and electrolyte sports drink Herbalife developed with Cristiano Ronaldo
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.181
Here is New York
E.B. White's 1949 essay on the city, short enough to read in an hour
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost182
High five in the mirror
A silent high five to your own reflection after brushing your teeth
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost183
High-fiber eating
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.184
High-protein frozen meals
Ready meals chosen for protein and fiber when there is no time to cook
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Expensive: Several hundred dollars and up.185
Home gym
A private training space at home, from a garage rack to a fully equipped room
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost186
Hot water with lemon
A mug of hot water with a slice of lemon, to start the day or wind it down
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.187
How Not to Die
Michael Greger's nutrition case against the leading causes of death
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.188
HRV biofeedback training
Paced breathing against a live heart rate variability readout, a few minutes a day
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.189
I Promise
Picture book of daily promises about school, effort and community, for young children
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost190
Implementation intentions
Decide in advance: I will do X at TIME in PLACE
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost191
Inner scorecard
Judge yourself by your own standards rather than by how the world grades you
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.192Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it
- Habit$$$Cheap: Roughly under $50, or under $15/month.193
Jigsaw puzzles
Thousand-piece puzzles as a screen-free way to switch the mind off
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.194
L-theanine
Amino acid from tea used for calm focus, or with caffeine
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost195
Lenten fasting
Forty days of giving something up, plus fast and meat-free days, in the Christian calendar
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost196
Let them, let me
Two words to stop managing other people, then two more to decide what you do
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.197
Lifting belt
Rigid leather or lever belt worn on heavy squats and deadlifts to brace against
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.198
Light therapy lamp
Bright artificial light for dark mornings when sunlight is not available
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost199
Lion's breath
One deep breath in, then a big loud exhale, used to break a spiral of frustration
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost200
Low-carb diet
Cutting carbohydrates and sugar so the body runs mostly on fat and protein
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.201
Low-cost index fund investing
A broad S&P 500 index fund bought on a schedule, through thick and thin, no stock picking
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.202
MacroFactor
MacroFactor
Nutrition tracker that adjusts calorie targets from weekly weight and intake data
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost203
Making the bed
The first completed task of the day, done before anything else
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost204
Margin notes
Writing in the margins while reading, especially where you disagree with the author
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.205
McDonald's breakfast
A fixed fast-food breakfast picked up on the drive to work, the same few items every day
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.206
MCT oil (C8)
Caprylic acid from coconut oil, taken for a quick rise in ketones
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.207
Mediterranean-style eating
Olive oil, fish, vegetables, legumes and very little ultra-processed food
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost208
Minimalist training
Short, hard sessions built on a few sets per muscle, drop sets and non-competing supersets
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.209
Moonwalking with Einstein
Joshua Foer's year training for the US Memory Championship, and what memory really is
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.210
Morning apple cider vinegar
A tablespoon of apple cider vinegar in water, usually first thing
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.211
Morning newspapers
A stack of print papers read start to finish before the working day begins
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost212
Morning puttering
A slow, unscheduled first hour or two: coffee, the paper, breakfast, no meetings
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost213
Multi-day fasting
Going without food for two to five days, done rarely and usually with medical oversight
Backed by 1 of 34 stacks: 0 do it, 0 recommend it, 1 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.214
Muscle pliability work
Deep soft-tissue work plus band-resisted movement to keep muscles long, soft and resilient
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Supplement$$$Cheap: Roughly under $50, or under $15/month.215
Myo-inositol
Taken before bed, often for getting back to sleep after waking
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost216
Nasal breathing
Breathe through the nose by default, including during easy exercise
Backed by 1 of 34 stacks: 0 do it, 0 recommend it, 1 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.217
Never Finished
Goggins's second book: what he did after the first one made him famous
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost218
No eating close to bedtime
Finishing the last meal a few hours before sleep so digestion is done by lights out
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost219
No fried food or artificial sugar
Dropping fried food, artificial sweeteners and artificial drinks, at least while competing
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.220
No Limits: The Will to Succeed
Michael Phelps on the preparation behind his Beijing gold medals
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - HabitFREE, no cost221
No phone calls after 10 p.m.
A hard stop on calls and conversations late in the evening so the brain can wind down
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost222
No sugary soft drinks
Water as the default drink, with sugar-sweetened sodas cut out entirely
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - AppFREE, no cost223Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it
- ProtocolFREE, no cost224
Obituary test
Decide what you want your obituary to say, then live so as to deserve it
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost225
One and a quarter reps
A full rep followed by a quarter rep in the stretched position before the next one
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost226
Open calendar
An appointment book kept almost empty so most days are free for reading and thinking
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.227
Othership
Guided breathwork app with sessions sorted by the state you want to reach
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Cheap: Roughly under $50, or under $15/month.228
Paper time-block planner
A physical notebook for planning the day hour by hour
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.229
Pegan diet
Plant-rich plate with quality protein and fats, low in sugar and refined starch
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.230
Percussion massage gun
Handheld device (Theragun and similar) for sore muscles and recovery between massages
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost231
Personal mantra
A quote kept where you will see it before you perform, taped up or written on your gear
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Habit$$$Expensive: Several hundred dollars and up.232
Personal trainer
Paying someone to program the session and push you through it
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost233
Physiological sigh
Two inhales through the nose, one long exhale; heart rate drops within seconds
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.234
Pickleball
Paddle sport on a small court, easy to learn, played by whole families across generations
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Expensive: Several hundred dollars and up.235
Pneumatic compression boots
Inflatable leg sleeves (NormaTec and similar) that squeeze from the feet upward
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Mid: Roughly $50 to $500, or up to $50/month.236
Poor Charlie's Almanack
Charlie Munger's speeches and essays on mental models, misjudgment and how to think
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.237
Pre-sleep protein
A protein feed, often around 40 grams of casein or whey, shortly before bed
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost238
Pre-training warm-up
Easy laps, stretching and light cardio before every session, never skipped
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.239
Project Rock training gear
Project Rock
Dwayne Johnson's own training shoe and apparel line, built for lifting and conditioning
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.240
Public speaking course
A structured class in speaking to a room, taken to get past the fear of doing it
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.241Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it
- HabitFREE, no cost242
Quitting social media
Deleting the accounts rather than trying to use them less
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.243Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it
- ProtocolFREE, no cost244
Regret minimization framework
Picture yourself at 80 looking back, then pick the option you would regret least
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - App$$$Cheap: Roughly under $50, or under $15/month.245Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it
- ProtocolFREE, no cost246
Reverse diet
Adding calories back a little at a time after a long diet, instead of all at once
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost247
Rewriting notes by hand
Copying the same material out longhand, daily, until it sticks
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Gear$$$Mid: Roughly $50 to $500, or up to $50/month.248
Rowing machine
Indoor rower for whole-body conditioning, often in short timed pieces
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.249
Running
Regular running, from a short daily loop up to ultramarathon distance
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost250
Saying I get to instead of I have to
Swap one verb in your self-talk and the daily grind reads as a privilege
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost251
Scheduled rest days
Fixed days off training each week, planned in advance rather than taken when exhausted
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - HabitFREE, no cost252
Scheduled rest days
Fixed days off training each week so recovery is planned rather than forced by injury
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.253
Shoe Dog
Phil Knight's memoir of building Nike from shoes sold out of a car trunk to a global brand
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost254
Six small meals a day
Eating every three to four hours instead of three large meals
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost255
Six-page narrative memo
A written memo read silently at the start of the meeting, in place of slides
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Habit$$$Cheap: Roughly under $50, or under $15/month.256
Sleep score tracking
Checking a nightly sleep score from a wearable or app, and comparing notes with friends
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost257
Slow fat-loss phase
Losing 0.5 to 1 percent of bodyweight a week, or slower, so the diet barely registers
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.258
Slow-carb diet
Protein, legumes and vegetables six days a week, one cheat day
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.259
So Good They Can't Ignore You
Skills first, passion later: an argument against following your passion
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.260
Source Code
Bill Gates's 2025 memoir of childhood, Lakeside, Harvard and the start of Microsoft
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - App$$$Mid: Roughly $50 to $500, or up to $50/month.261
STNDRD app
STNDRD
Chris Bumstead's own training app: his programs, daily workouts, nutrition log, coaching
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.262
Surfing
Paddling, pop-ups and turns as conditioning, plus hours away from a phone
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - App$$$Mid: Roughly $50 to $500, or up to $50/month.263Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it
- ProtocolFREE, no cost264
Tempo training
Prescribed rep speeds, usually a slow three to four second lowering phase
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.265
Tennis
Singles or doubles on court, played as a lifelong sport rather than a workout
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost266
The 40% rule
The idea that when your mind says you are done, you are at about 40 percent
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.267
The 5 Second Rule
Mel Robbins's first book, on the countdown that gets you moving
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - ProtocolFREE, no cost268
The 85 percent rule
Working at about 85 percent effort so relaxation and form do the rest
Backed by 1 of 34 stacks: 1 do it, 0 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.269
The Alchemist
Paulo Coelho's short novel about a shepherd following his personal legend
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.270
The Anxious Generation
Jonathan Haidt on what smartphones and social media did to childhood after 2010
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.271
The Book of Awakening
Mark Nepo's page-a-day reflections, read one morning at a time
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.272
The Brothers Karamazov
Dostoevsky's last novel: faith, doubt, and what people owe each other
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.273
The Bulletproof Diet
Dave Asprey's high-fat, low-toxin eating plan, and the origin of the butter coffee
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Mid: Roughly $50 to $500, or up to $50/month.274
The Complete Contest Prep Guide
A start-to-stage manual for natural bodybuilding and physique competition prep
Backed by 1 of 34 stacks: 0 do it, 1 recommend it, 0 have discussed it - Book$$$Cheap: Roughly under $50, or under $15/month.275
The Diary of a CEO
33 laws for business and life, drawn from hundreds of interviews
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The Four Agreements
Don Miguel Ruiz's short 1997 book on four rules for living, rooted in Toltec tradition
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The Great Courses
The Great Courses
Recorded lecture series on history, science and economics, on disc or by subscription
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The Headspace Guide to Meditation and Mindfulness
Andy Puddicombe's plain-language introduction to a ten-minute daily practice
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The High 5 Habit
Mel Robbins on a daily high five in the mirror and the self-talk behind it
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The Inner Game of Tennis
Timothy Gallwey's 1974 classic on quieting self-criticism to perform under pressure
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The Intelligent Investor
Benjamin Graham's 1949 classic on value investing and the moods of Mr. Market
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The Let Them Theory
Mel Robbins on releasing control over other people and reclaiming your own attention
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The Little Book of Common Sense Investing
John Bogle's short case for owning the whole market cheaply and leaving it alone
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The Muscle Ladder
Jeff Nippard's 2024 training manual with 20 programs and photo demos of 80-plus exercises
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The ONE Thing
Gary Keller and Jay Papasan on the one priority that makes everything else easier
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The Outsiders
William Thorndike on eight CEOs who ran their companies for cash and capital allocation
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The Overstory
Richard Powers's Pulitzer-winning novel in which trees turn out to be the main character
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The Power of Now
Eckhart Tolle on stepping out of the running commentary in your head
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The Pump Club app
Arnold's Pump Club
Arnold Schwarzenegger's training app: programs, nutrition tracking and community
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The Remains of the Day
Kazuo Ishiguro
Kazuo Ishiguro's novel of an English butler looking back on a life of duty and regret
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The Rock Says...
Dwayne Johnson's 2000 autobiography, written with Joe Layden at the peak of his WWF run
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The Second Mountain
David Brooks on the commitments that follow the first climb of career and status
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The TB12 Method
Tom Brady's 2017 guide to pliability, band training, nutrition, hydration and sleep
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Thinking, Fast and Slow
Kahneman's map of the two systems behind your judgments
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This Is Water
The Kenyon commencement speech by the author of Infinite Jest, about a 15-minute read
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Time with family and friends
Protected off-hours with the people who knew you before the job did
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- Supplement$$$Cheap: Roughly under $50, or under $15/month.298
Tongkat ali
Herbal supplement used for libido and free testosterone
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Tools of Titans
Routines, habits and tactics from 200+ podcast guests
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Total Recall: My Unbelievably True Life Story
Arnold Schwarzenegger's 2012 memoir, from Thal to Mr. Olympia to Sacramento
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Training first thing
The workout goes before the workday; a session planned for later tends not to happen
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Transcendental Meditation
Silent mantra repetition, about 20 minutes twice a day, taught in a paid course
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Two-way door decisions
Sort choices by how reversible they are, then move fast on the reversible ones
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- Gear$$$Mid: Roughly $50 to $500, or up to $50/month.305
Vibrating foam roller
A foam roller or sphere with a built-in motor, used before and after workouts
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Vision setting
Write down a specific picture of who you are becoming, then filter decisions through it
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Washing the dishes
Doing the dishes by hand after dinner as a fixed, screen-free end to the day
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Water before coffee
A full glass of water on waking, before the first cup of coffee
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Weekly cheat meal
Six days of measured eating, then one planned meal with nothing off the menu
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Weighted vest or rucksack
Adds load to walking, hiking and carries without needing a gym
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Weightlifting shoes
Hard-soled shoes with a raised heel for squatting depth and stability
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Where Are the Customers' Yachts?
Fred Schwed's 1940 comedy about Wall Street, still accurate about fees and forecasts
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Whole-body cryotherapy
Two to three minutes standing in a chamber cooled by liquid nitrogen vapor
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Wordle
The daily five-letter word puzzle, one game a day, scores shared with friends
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Work-life harmony
Treat work and home as feeding each other rather than as a strict trade-off
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Working with a life coach
Regular sessions with a coach who sets priorities and holds you to them
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Written goal sheet
Goals written down, in numbers, and kept where you see them every morning
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Yearly audit
Seven questions and a scroll through the year's photos before setting goals
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Young Forever
Mark Hyman's 2023 book on the hallmarks of aging and his own longevity program
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ZOA Energy
ZOA Energy
Sugar-free energy drink co-founded by Dwayne Johnson, with a pre-workout powder alongside
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Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed.