Sahil Bloom
Author · The 5 Types of Wealth
He played baseball at Stanford and worked in private equity as a vice president. Now he writes The Curiosity Chronicle, a weekly newsletter he says reaches more than 800,000 readers. His 2025 book The 5 Types of Wealth argues that money is one scoreboard of five, alongside time, social, mental and physical wealth. The rest he publishes in unusual detail. A 4am alarm, a daily cold plunge, an evening sauna, and the training that took him to a 2:57:31 marathon six months after he started running.
- Entries
- 25
- Does
- 20
- Recommends
- 5
- Discusses
- 0
Books
2 books in this stack
- BookRecommends$$$Cheap: Roughly under $50, or under $15/month.
Four Thousand Weeks
Calls Oliver Burkeman's book one of his favorite non-fiction reads of the last few years, and takes the 3-3-3 daily structure from him: three hours on the most important thing, three short tasks, three maintenance jobs.
Source: The Curiosity Chronicle: The 3-3-3 Method, Personal Productivity, & MoreView item: Four Thousand WeeksOn record from 1 of 62 tracked people: 1 recommends it - BookRecommends$$$Cheap: Roughly under $50, or under $15/month.
The 5 Types of Wealth
Lays out five scoreboards instead of one: time, social, mental, physical and financial wealth. The book's own page traces it to years of research, his own experimentation and thousands of interviews, and sets the health section on three principles.
Source: the5typesofwealth.com: The 5 Types of WealthVisit the5typesofwealth.com (opens in a new tab)On record from 1 of 62 tracked people: 1 recommends it
Gear
1 piece of gear in this stack
- GearDoes it$$$Cheap: Roughly under $50, or under $15/month.
Phone lockbox
Bought two lockboxes as part of a 30 day plan to cut his phone use, one for the office during no-phone hours and one for the car. He says he did not expect to override the habit on willpower alone.
Source: The Curiosity Chronicle: How I'm Breaking My Phone Addiction in 30 DaysView item: Phone lockboxOn record from 2 of 62 tracked people: 2 do it
Protocols
17 entriesStructured routines and practices with a defined method.
Strength work four or five times a week, cardio on five or six days. That is his published regimen now. He says health and human performance have interested him since he was 16.
Source: sahilbloom.com: About Sahil BloomThree to five minutes at 39 degrees, at 4:30 in the morning, daily. The numbers come from the regimen he publishes on his own site.
Source: sahilbloom.com: About Sahil BloomTwenty minutes at 180 to 210 degrees, at 6pm. His published regimen lists it daily.
Source: sahilbloom.com: About Sahil BloomHis day runs off boxed calendar blocks rather than a task list, an approach he says he learned from Nir Eyal. He aims for around 90 percent compliance rather than perfect adherence, and tells readers to box in breaks as well as work.
Source: The Curiosity Chronicle: Timeboxing, Daring Mighty Things, & MoreHe calls 5 to 8am one of two sacred windows, kept for focused work with the phone shut in a lockbox.
Source: The Curiosity Chronicle: How I'm Breaking My Phone Addiction in 30 DaysIn 2024 he logged 1,531 miles across 218 runs, peaking at 296 miles in August during the marathon build. His second marathon came out at 2:53:38, four minutes faster than his first.
Source: The Curiosity Chronicle: 8 Lessons From a Marathon That Have Nothing to Do With RunningHe took the idea from a Cal Newport blog post more than a decade before he used it, and only built the routine in early 2023 when work kept eating into time with his wife and son. Final email check, calendar check, fifteen minutes of prep for the morning, then everything closes.
Source: The Curiosity Chronicle: Power Down Ritual, 18 Healthy Recipes, & MoreHe puts his straight bar personal best at 525 pounds, on the same page of his site as his marathon time.
Source: sahilbloom.com: About Sahil BloomThree to five important tasks go on an index card each evening, and the next morning's first focus block starts at the top of it. Minor jobs get written and crossed off on the back, an idea he says he stole from Marc Andreessen.
Source: The Curiosity Chronicle: The 3x5 Notecard Strategy, Winter Friends, & MoreFour count inhale, seven count hold, eight count exhale, three to five rounds. He used to struggle to fall asleep and says he can confirm it works, with a relaxing sensation arriving after a few repetitions.
Source: The Curiosity Chronicle: The 4-7-8 Method, Trusting Your Gut, & MoreEvery daily goal gets an A, B and C version, so a bad day still ends with something done. His exercise example runs 60 minutes in the gym, 30 minutes of movement, or a 15 minute walk. A veteran American marathoner gave him the idea days before his first race.
Source: The Curiosity Chronicle: The ABC Goal SystemKeeps a physical list of three to five things not to do, currently led by not using his phone around family. An item stays until the behavior has changed, then another friction point replaces it.
Source: The Curiosity Chronicle: The Anti-To-Do List, a Major Life HackTraced a 1pm to 3pm dead zone in his day to a big lunch eaten at the desk, and swapped it for a lighter one that stops short of full. A 15 to 30 minute walk and at least 16 ounces of water follow it.
Source: The Curiosity Chronicle: The 80% Rule, Sleep Irregularity, & MoreColor-codes each finished day's calendar green, yellow or red, then looks at the week for patterns worth amplifying, delegating or deleting. He says he trusts his gut on the coloring rather than thinking about it.
Source: The Curiosity Chronicle: Energy Calendars, How to Negotiate, & MoreHis advice to readers is a fixed sleep and wake time, held about 90 percent of the time, and he says he would never back a 5am alarm that cost someone two hours of sleep.
Source: The Curiosity Chronicle: How to Become a Morning PersonHe points readers at the Two Day Rule, which he found in a Matt D'Avella video: never take more than one day off in a row. He offers it as the realist's version of his own 30 straight days approach, which he admits is an idealist's.
Source: The Curiosity Chronicle: The Two Day Rule, Great Questions, & MoreTwo breathing methods make his list for pulling stress back down, and one is the double nasal inhale with a long mouth exhale, which he credits to the version Andrew Huberman described on The Tim Ferriss Show.
Source: The Curiosity Chronicle: Strategies for Mastering Stress
Habits
5 entriesRecurring behaviors recorded in public statements.
His step count went from about 2,000 a day in 2021 to closer to 20,000 in 2022, and he calls walking the daily habit that has done most for his life. He credits a six-month-old who only slept on walks for part of that volume.
Source: The Curiosity Chronicle: The Single Greatest Habit You Can BuildEach evening he writes three lines under a template he calls the 1-1-1 method: one win, one point of tension, one point of gratitude. Longer journaling systems he built in previous years never survived past the second week of January, he says.
Source: The Curiosity Chronicle: The 1-1-1 Method, Forecasts for the Future, & MoreFor roughly ten years he has started most mornings with a 4am alarm. He says he is not a natural morning person; pre-class college baseball practices forced the change and it stuck.
Source: The Curiosity Chronicle: How to Become a Morning PersonHe sets three rules for his own Think Days and Think Weeks: limited technology, analog notebook and whiteboard, no meetings or calls. His advice is to test a one to two hour version before booking two to four days.
Source: The Curiosity Chronicle: The Think Week Playbook, a Step-by-Step GuideThe kitchen, living room, basement and playroom went off limits to the phone, along with 5 to 8am and 5 to 7pm, as the first step of a 30 day plan he published in January 2026. He had noticed himself checking it during family time.
Source: The Curiosity Chronicle: How I'm Breaking My Phone Addiction in 30 Days
In their own words
Checked word for word against the linked source
“Today, my regimen includes daily cold plunges (3-5 minutes at 39 degrees at 4:30am), daily saunas (20 minutes at 180-210 degrees at 6:00pm), 4-5x weekly strength training, and 5-6x weekly cardio.”
sahilbloom.com: About Sahil Bloom (opens in a new tab) “I started running in March 2023 as a new challenge. I set an ambitious goal to run a sub 3-hour marathon within 6 months of starting to train. 1,200 miles of grueling training later, I got it done on September 10 in Erie, Pennsylvania, running a 2:57:31.”
sahilbloom.com: About Sahil Bloom (opens in a new tab) On Running
“I just completed 100 straight days of doing a cold plunge every morning. I pride myself on my consistency and discipline, but this 100 day streak pushed me to a new level.”
The Curiosity Chronicle: 10 Lessons from 100 Days in the Cold (opens in a new tab) · 17 Apr 2024 “If there is one daily habit that has had the greatest positive impact on my life since I implemented it about a year ago, it is walking. In 2021, I averaged about 2,000 steps per day. In 2022, that figure is closer to 20,000.”
The Curiosity Chronicle: The Single Greatest Habit You Can Build (opens in a new tab) · 7 Dec 2022 “I’ve developed an unhealthy addiction to my phone. Honestly, it’s hard for me to admit. I’m someone who self-identifies as disciplined. I pride myself on my ability to consistently act in alignment with my core values and priorities. And yet, here I am.”
The Curiosity Chronicle: How I'm Breaking My Phone Addiction in 30 Days (opens in a new tab) · 21 Jan 2026
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