Protocols
Every protocol on the site
Structured routines and practices with a defined method.
197 entries · ordered by how many of 62 stacks contain each one, then A to Z
Counts include everyone on record: people who use or recommend an item, and people who discuss it, including critics. They measure neither agreement nor effectiveness.
- $$$Cheap: Roughly under $50, or under $15/month.01
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - $$$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
On record from 25 of 62 tracked people: 19 do it, 6 have discussed it - $$$Cheap: Roughly under $50, or under $15/month.03
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
On record from 21 of 62 tracked people: 15 do it, 5 recommend it, 1 has discussed it - FREE, no cost04
Time-restricted eating
Confining food to a set window, often 8-10 hours a day
On record from 21 of 62 tracked people: 13 do it, 8 have discussed it - FREE, no cost05
Consistent sleep and wake times
Same bedtime and wake time every day, weekends included
On record from 20 of 62 tracked people: 11 do it, 6 recommend it, 3 have discussed it - $$$Mid: Roughly $50 to $500, or up to $50/month.06
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 - FREE, no cost07
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 - FREE, no cost08
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 - FREE, no cost09
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 - $$$Cheap: Roughly under $50, or under $15/month.10
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - $$$Cheap: Roughly under $50, or under $15/month.11
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 - FREE, no cost12
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 - $$$Cheap: Roughly under $50, or under $15/month.13
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
On record from 8 of 62 tracked people: 8 do it - FREE, no cost14
Breathwork
Structured breathing sessions to shift the nervous system up or down
On record from 7 of 62 tracked people: 4 do it, 2 recommend it, 1 has discussed it - FREE, no cost15
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
On record from 7 of 62 tracked people: 6 do it, 1 has discussed it - FREE, no cost16
Environment design
Change the room instead of relying on willpower
On record from 7 of 62 tracked people: 2 do it, 5 recommend it - FREE, no cost17
Time blocking
Give every hour of the workday a job before the day starts
On record from 7 of 62 tracked people: 5 do it, 2 recommend it - FREE, no cost18
Deep work blocks
Long, scheduled, distraction-free sessions on one cognitively hard task
On record from 6 of 62 tracked people: 5 do it, 1 recommends it - $$$Mid: Roughly $50 to $500, or up to $50/month.19
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 - FREE, no cost20
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 - $$$Cheap: Roughly under $50, or under $15/month.21
Running
Regular running, from a short daily loop up to ultramarathon distance
On record from 6 of 62 tracked people: 5 do it, 1 recommends it - $$$Cheap: Roughly under $50, or under $15/month.22
Swimming
Lap swimming as low-impact cardio and a reset for the head
On record from 6 of 62 tracked people: 6 do it - FREE, no cost23
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 - $$$Cheap: Roughly under $50, or under $15/month.24
Whole-food plant-based diet
Plants, legumes and whole grains; little or no animal product
On record from 5 of 62 tracked people: 4 do it, 1 has discussed it - FREE, no cost25
Daily cardio
Around half an hour of aerobic work most days, at any pace you can sustain
On record from 4 of 62 tracked people: 4 do it - FREE, no cost26
Identity-based habits
Aim at who you want to become, not the outcome you want to hit
On record from 4 of 62 tracked people: 4 recommend it - FREE, no cost27
Training close to failure
Finishing most sets with 0-3 reps in reserve, and the last set of safe lifts to failure
On record from 4 of 62 tracked people: 3 do it, 1 recommends it - FREE, no cost28
Workday shutdown ritual
A fixed end-of-day routine that closes open loops so work stops
On record from 4 of 62 tracked people: 3 do it, 1 has discussed it - FREE, no cost29
After-action review
Debrief what happened, what should have happened, and what changes
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - FREE, no cost30
Autoregulated training (RPE)
Set the working weight from how the day feels, not from a number written weeks ago
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it - FREE, no cost31
Circle of competence
Work only inside the area you can genuinely evaluate, and know exactly where its edge is
On record from 3 of 62 tracked people: 2 recommend it, 1 has discussed it - FREE, no cost32
Delayed morning caffeine
A 90-120 minute gap between waking and the first coffee
On record from 3 of 62 tracked people: 3 do it - $$$Cheap: Roughly under $50, or under $15/month.33
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 - FREE, no cost34
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 - FREE, no cost35
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 - $$$Cheap: Roughly under $50, or under $15/month.36
Low-cost index fund investing
A broad S&P 500 index fund bought on a schedule, through thick and thin, no stock picking
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - FREE, no cost37
Never miss twice
One missed day is an accident; two is the start of a new habit
On record from 3 of 62 tracked people: 3 recommend it - FREE, no cost38
Pre-training warm-up
Easy laps, stretching and light cardio before every session, never skipped
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - $$$Cheap: Roughly under $50, or under $15/month.39
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 - $$$Mid: Roughly $50 to $500, or up to $50/month.40
Sports massage
Regular hands-on soft-tissue work from a trainer or therapist
On record from 3 of 62 tracked people: 2 do it, 1 has discussed it - FREE, no cost41
Tempo training
Prescribed rep speeds, usually a slow three to four second lowering phase
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - FREE, no cost42
Temptation bundling
Only allow yourself something you want while doing something you avoid
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - $$$Cheap: Roughly under $50, or under $15/month.43
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 - FREE, no cost44
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 - $$$Cheap: Roughly under $50, or under $15/month.45
Bike commuting
Riding to and from work as built-in training time
On record from 2 of 62 tracked people: 2 do it - FREE, no cost46
Body recomposition
Building muscle and losing fat together by eating near maintenance with high protein
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - $$$Mid: Roughly $50 to $500, or up to $50/month.47
Brazilian jiu-jitsu
Grappling practice used as training, stress relief and humility
On record from 2 of 62 tracked people: 2 do it - $$$Mid: Roughly $50 to $500, or up to $50/month.48
CBT-I (cognitive behavioral therapy for insomnia)
A structured sleep program; Matthew Walker and Andrew Huberman both point people to it
On record from 2 of 62 tracked people: 2 recommend it - $$$Cheap: Roughly under $50, or under $15/month.49
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 - FREE, no cost50
Deliberate wandering
Unplanned, inefficient exploration kept on purpose as the counterweight to efficiency
On record from 2 of 62 tracked people: 2 recommend it - FREE, no cost51
Digital declutter
A 30-day break from optional tech, then reintroduce deliberately
On record from 2 of 62 tracked people: 2 recommend it - FREE, no cost52
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 - $$$Cheap: Roughly under $50, or under $15/month.53
Foam rolling
Pressing body weight into a dense foam cylinder to work through tight muscle
On record from 2 of 62 tracked people: 1 does it, 1 recommends it - FREE, no cost54
Hard thinking before lunch
Book the mentally demanding work for the morning and stop making big calls late in the day
On record from 2 of 62 tracked people: 2 do it - FREE, no cost55
Hiking
Trail walking with elevation, usually an hour or more at a talking pace
On record from 2 of 62 tracked people: 2 do it - FREE, no cost56
Inner scorecard
Judge yourself by your own standards rather than by how the world grades you
On record from 2 of 62 tracked people: 2 recommend it - $$$Cheap: Roughly under $50, or under $15/month.57
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 - FREE, no cost58
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 - FREE, no cost59
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 - FREE, no cost60
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 - FREE, no cost61
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 - $$$Cheap: Roughly under $50, or under $15/month.62
Pilates
Controlled core and posture work on a mat or a spring-loaded reformer
On record from 2 of 62 tracked people: 2 do it - FREE, no cost63
Pomodoro technique
Work in timed sprints, usually 25 minutes on and 5 minutes off
On record from 2 of 62 tracked people: 1 does it, 1 has discussed it - FREE, no cost64
Reverse diet
Adding calories back a little at a time after a long diet, instead of all at once
On record from 2 of 62 tracked people: 2 do it - $$$Cheap: Roughly under $50, or under $15/month.65
Rucking
Walking with a loaded pack: zone 2 cardio plus load-bearing
On record from 2 of 62 tracked people: 2 do it - FREE, no cost66
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 - FREE, no cost67
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 - $$$Expensive: Several hundred dollars and up.68
Transcendental Meditation
Silent mantra repetition, about 20 minutes twice a day, taught in a paid course
On record from 2 of 62 tracked people: 2 do it - FREE, no cost69
Two-minute rule
Scale any new habit down until it takes under two minutes to start
On record from 2 of 62 tracked people: 2 recommend it - FREE, no cost70
Vision setting
Write down a specific picture of who you are becoming, then filter decisions through it
On record from 2 of 62 tracked people: 2 do it - FREE, no cost71
Yearly audit
Seven questions and a scroll through the year's photos before setting goals
On record from 2 of 62 tracked people: 2 do it On record from 1 of 62 people · 126 entries, A to Z
- $$$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 - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 - $$$Cheap: Roughly under $50, or under $15/month.
800-gram challenge
Eating 800 grams of fruit and vegetables a day, weighed rather than counted
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
A few high-quality decisions a day
Aim for three well-made decisions rather than a hundred rushed ones
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
ABC goal system
Set three levels for a daily goal so a bad day still counts as progress
On record from 1 of 62 tracked people: 1 does it - $$$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 - $$$Cheap: Roughly under $50, or under $15/month.
Analog and digital desks
Two work surfaces, with nothing electronic allowed on the first one
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Anti-glycolytic training
Short powerful bursts with long easy recovery, keeping lactic acid low
On record from 1 of 62 tracked people: 1 recommends it - FREE, no cost
Anti-to-do list
A short written list of behaviors to avoid, kept beside the ordinary to-do list
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Aspirational hourly rate
Setting a personal hourly price far above what you earn, then honoring it
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Attention management
Pick what deserves your focus instead of counting the minutes
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Automatic rules
Decide the behavior once, as a rule, so it is not decided in the moment
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Backward planning
Start from the fixed deadline, list what has to happen before it, then work back
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Balance training
Single-leg and unstable-surface work for footing, foot strength and reaction
On record from 1 of 62 tracked people: 1 does it - $$$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 - FREE, 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 itfs.blog (opens in a new tab) - $$$Expensive: Several hundred dollars and up.
Blueprint protocol
A fully specified, publicly documented daily longevity regimen
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Box breathing
Inhale, hold, exhale, hold, each for a count of four, repeated for a few minutes
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Budget and deadline discipline
Treating the number and the date as hard limits that end the project
On record from 1 of 62 tracked people: 1 does it - $$$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 - $$$Cheap: Roughly under $50, or under $15/month.
Caloric surplus phase
Months of eating above maintenance, on purpose, to add size and strength
On record from 1 of 62 tracked people: 1 recommends it - FREE, no cost
Challenge network
A named group whose job is to attack your work, not encourage it
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
CODE method
Capture, organize, distill, express: four steps from reading to output
On record from 1 of 62 tracked people: 1 recommends itfortelabs.com (opens in a new tab) - FREE, no cost
Cookie jar
A mental store of past wins to draw on when you want to quit
On record from 1 of 62 tracked people: 1 recommends it - FREE, no cost
Couch stretch
Kneeling hip stretch with the back shin against a wall or up on a couch
On record from 1 of 62 tracked people: 1 recommends it - $$$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 - $$$Mid: Roughly $50 to $500, or up to $50/month.
Dance training
Choreography and movement classes as conditioning and coordination work
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Day one, week one mentality
Show up every day as prepared as you were on the first day of the job
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Decision journal
Record the reasoning before the outcome is known, then read it back later
On record from 1 of 62 tracked people: 1 does itfs.blog (opens in a new tab) - FREE, no cost
Disagree and commit
State your objection once, then back the decision fully instead of relitigating it
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Eating to 80 percent full
Stop eating before you are full, the Okinawan hara hachi bun me practice
On record from 1 of 62 tracked people: 1 does it - $$$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 - FREE, 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 - FREE, 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 - $$$Mid: Roughly $50 to $500, or up to $50/month.
Fasting-mimicking diet
Five days of low-protein, low-sugar plant food that keeps the body in a fasting state
On record from 1 of 62 tracked people: 1 recommends itvalterlongo.com (opens in a new tab) - FREE, no cost
FBI feedback method
Say the feeling, then the behavior that caused it, then the impact it had
On record from 1 of 62 tracked people: 1 recommends it - FREE, no cost
Fear-setting
Write down the worst case, how to prevent it, and how to repair it
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Front-loaded eating
Most of the day's food eaten earlier, with the smallest meal last
On record from 1 of 62 tracked people: 1 recommends it - FREE, no cost
Galpin equation hydration
Three to six ounces of fluid every 15 to 20 minutes of exercise
On record from 1 of 62 tracked people: 1 recommends it - $$$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 - FREE, 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 - FREE, 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 - $$$Mid: Roughly $50 to $500, or up to $50/month.
Group fitness classes
Coached, timed sessions in a room full of people, in place of training alone
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
High-fiber eating
Pushing daily fiber well past typical intake with vegetables, fruit, grains and legumes
On record from 1 of 62 tracked people: 1 does it - $$$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 - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 itfortelabs.com (opens in a new tab) - FREE, no cost
Inversion
Ask what would guarantee failure, then avoid those things
On record from 1 of 62 tracked people: 1 recommends itfs.blog (opens in a new tab) - FREE, 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 - $$$Cheap: Roughly under $50, or under $15/month.
Kettlebell swing
Explosive hip hinge with a bell, swung one-handed or two, in short sets
On record from 1 of 62 tracked people: 1 recommends it - FREE, no cost
Killing the ANTs
Writing down automatic negative thoughts and putting each one on trial
On record from 1 of 62 tracked people: 1 recommends it - $$$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 - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 itgregmckeown.com (opens in a new tab) - $$$Mid: Roughly $50 to $500, or up to $50/month.
Muscle pliability work
Deep soft-tissue work plus band-resisted movement to keep muscles long, soft and resilient
On record from 1 of 62 tracked people: 1 does it - $$$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 - FREE, 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 - FREE, 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 - FREE, 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 - $$$Cheap: Roughly under $50, or under $15/month.
Organ meats
Liver, heart and kidney eaten for the nutrient density rather than the taste
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
PARA method
Sort every note and file into projects, areas, resources or archives
On record from 1 of 62 tracked people: 1 does itfortelabs.com (opens in a new tab) - FREE, no cost
Partial reps
Squeezing shortened reps out of a set once full range of motion has gone
On record from 1 of 62 tracked people: 1 does it - $$$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 - FREE, 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 - $$$Cheap: Roughly under $50, or under $15/month.
Pescatarian eating
Plants, legumes and whole grains, with fish as the only animal food
On record from 1 of 62 tracked people: 1 does it - $$$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 - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 - $$$Cheap: Roughly under $50, or under $15/month.
Pre-sleep protein
A protein feed, often around 40 grams of casein or whey, shortly before bed
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Progressive muscle relaxation
Tensing and releasing muscle groups in order to find and drop held tension
On record from 1 of 62 tracked people: 1 recommends it - FREE, no cost
Progressive overload
Adding weight, reps or cleaner reps to the same lifts, session after session
On record from 1 of 62 tracked people: 1 recommends it - FREE, no cost
Progressive summarization
Compress a note in layers, adding one only when you open it again
On record from 1 of 62 tracked people: 1 does itfortelabs.com (opens in a new tab) - $$$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 - $$$Mid: Roughly $50 to $500, or up to $50/month.
Pvolve
Low-impact functional fitness with resistance bands, gliders and a weighted ball
On record from 1 of 62 tracked people: 1 does itpvolve.com (opens in a new tab) - FREE, no cost
Reflected Best Self Exercise
Ask twenty people for a story of you at your best, then find the pattern
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Regret minimization framework
Picture yourself at 80 looking back, then pick the option you would regret least
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Rereading your notebooks
Opening old notebooks to today's date in previous years, as a writing prompt
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Saying No Gracefully
A three step script for declining without wrecking the relationship
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Second-order thinking
Keep asking and then what until the picture of the consequences stops changing
On record from 1 of 62 tracked people: 1 recommends itfs.blog (opens in a new tab) - FREE, no cost
Self-coached contest prep
Setting your own calories, cardio and peak week instead of hiring a prep coach
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Silent meditation retreat
Ten residential days of silence and long sitting, no reading or phone
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Six small meals a day
Eating every three to four hours instead of three large meals
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Six-page narrative memo
A written memo read silently at the start of the meeting, in place of slides
On record from 1 of 62 tracked people: 1 does it - $$$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 - FREE, 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 - $$$Cheap: Roughly under $50, or under $15/month.
Springboard diving
Somersaults and twists off a one or three meter board
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
Stopping short of failure
Ending each set with reps to spare, and tracking progress by how the weight felt
On record from 1 of 62 tracked people: 1 recommends it - FREE, no cost
Strategic quitting
Setting your quit conditions in advance, then quitting without drama
On record from 1 of 62 tracked people: 1 recommends it - $$$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 - $$$Mid: Roughly $50 to $500, or up to $50/month.
Surfing
Paddling, pop-ups and turns as conditioning, plus hours away from a phone
On record from 1 of 62 tracked people: 1 does it - $$$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 - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 - $$$Mid: Roughly $50 to $500, or up to $50/month.
Triathlon training
Swim, bike and run sessions fitted into one training week
On record from 1 of 62 tracked people: 1 does it - $$$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 - FREE, 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 itfortelabs.com (opens in a new tab) - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 - FREE, 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 - $$$Expensive: Several hundred dollars and up.
Whole-body cryotherapy
Two to three minutes standing in a chamber cooled by liquid nitrogen vapor
On record from 1 of 62 tracked people: 1 does it - FREE, no cost
WHY discovery exercise
Ask a close friend why you are friends, then listen for what they say about themselves
On record from 1 of 62 tracked people: 1 recommends it - $$$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 - FREE, 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
Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.