mind.
meditation, journaling, focus and planning.
37 high performers · 70 steps
hailey biebermodel · founder of rhode
andrew hubermanneuroscientist · huberman lab
cristiano ronaldofootballer
simone bilesgymnast · most decorated in the sport- ongoingtherapy, stilltherapy got her through the twisties in tokyo and she has kept going: “i’m still currently in therapy.” her mental health is one of the key factors…source
- game daysshow up for his gamesshe goes to as many of her husband’s nfl games as she can and brings family and friends along.source
bryan johnsonfounder of blueprint
emma gredeco-founder of good american and skims- first 20 minread for 20 minutesshe reads for 20 minutes; she has read carol dweck’s mindset five times and is rereading the power of now.source
- next 20 min20 minutes of transcendental meditation“you’re supposed to do 40 minutes a day, and – i’m just going to be very honest – i do 20. it gives me energy and clarity.”source
- until 7 amno phone until 7“i don’t really have my phone in my hand until seven.”source
tony robbinslife and business strategist · co-author of life force- first, 2 mintwo minutes of breath of fire“i’m not a meditator per se… so i do a breathing pattern, like a breath of fire type thing, to change my physiology for just two minutes.”source
- priming, 10 minten minutes: gratitude, blessing, three to thriveeyes closed or looking out at the water: three minutes reliving three moments he’s grateful for, three minutes of blessing for the people he loves…source
- midday60 seconds of joy“i’ll have like 60 seconds of joy or 60 seconds of peace that i’ll do in the middle of the day,” thinking of one of his morning moments.source
mikaela shiffrinalpine ski racer · most world cup wins in history; olympic slalom champion- when stressedask why, not just “i’m stressed”“a big practice has been trying to figure out what’s actually making me uncomfortable. instead of just saying, ‘i’m so stressed,’ it’s like, ‘why?’”…source
- when things are intensea clinical psychologistshe sees a clinical psychologist, not only a sport psychologist, and tries “to get sessions in when things are intense.”source
wim hofbreathing and cold-exposure teacher · “the iceman”- first thinga full breathing sessiondeep, rhythmic breathing, then holds after the exhale: “i can go minutes without breathing after exhalation.”source
- morningset an intention“today i will live to the fullest. i will be strong, happy and healthy, no matter what comes.”source
- eveningsmake musicpiano, guitar, flute or percussion to decompress.source
jack dorseyco-founder of block and twitter- 6:15up at 6:15 (as of 2019)“i’d wake up at around 6:15.” back then he meditated for an hour after waking and did 10-day silent vipassana retreats.source
- on waking (2025)about an hour of meditation“i meditate every day for like an hour when i get up, or attempt to.” his yearly 10-day vipassana retreats stopped with covid: “i haven’t gone back…source
- morningthree hours of learning each morningabout an hour each on quantum physics, italian, and programming and ai agents: “three hours of learning in the morning when i want to do the hard…source
katie ledeckyswimmer · nine-time olympic gold medallist
mark hymanphysician · author- thenbreathwork, qigong, meditationten to fifteen minutes of breathwork “to get my system going,” some qigong for gentle movement, then five to twenty minutes of meditation.source
- if there’s timejournalhe journals “to get my thoughts out and kind of consolidate my memories and metabolize my experience.”source
whitney wolfe herdfounder and ceo of bumble- 5:30mantras and prayer“when i’m in my best routine, i am waking up at 5.30, saying my morning mantras, prayers, my meditation.” she prays for others first.source
- morningtranscendental meditationshe learned tm from bob roth: “changed my life.”source
- readingwayne dyersara blakely got her into wayne dyer, whom she’s now “obsessed with.”source
lewis hamiltonformula 1 driver · seven-time world champion- brushing his teethpositive affirmationshe says out loud how his day will go, what his goal is and how he’ll approach the job and the people he meets.source
- through the seasonbreathwork and meditationadded alongside yoga. “breathwork has probably taken the longest to get into because it takes time. then meditation.”source
casey meansphysician · co-founder of levels · author of good energy
naval ravikantco-founder of angellist · investor and host of the naval podcast- first 4 hourshard problems first“the first 4 hours are when i have the most energy and that’s when i want to solve all the hard problems.”source
- walking around (2020)meditation as watching his thoughts“the number one thing that has been very, very important for me is meditation… i don’t mean sitting there and watching your breath or chanting a…source
- before bed (2020)philosophy before sleep“i just read a lot of philosophy, especially at night time before i go to bed.” he picks out “one or two things” and reflects on them before he…source
arnold schwarzeneggerbodybuilder · actor · former governor of california- kayla barnes-lentzlongevity biohacker and podcast host
patrick bet-davidfounder of valuetainment and php agency · host of the pbd podcast
coco gaufftennis player · two-time grand slam singles champion
gary breckahuman biologist · host of the ultimate human
novak djokovictennis player · 24 grand slam titles- on wakinga prayer of gratitude“the very moment i wake up is always a prayer. it’s always an expression of gratitude first of all, to be alive, to have another chance to live that…source
- through the dayprayer book and conscious breathinghe carries an orthodox christian prayer book for when he wakes, before sleep and before meals, and trains conscious breathing.source
tom bradyseven-time super bowl champion; fox nfl analyst and las vegas raiders part-owner- once a weeka weekly review“every week, i sit down to reflect on the events of the week before, extract their lessons, and gameplan how to apply those lessons toward greatness…source
- after a heavy stretchtime to decompressafter a run of big commitments he takes a beat on purpose. decompressing is “re-engaging with other parts of life, the parts that fill your tank.”source
matthew walkersleep scientist · author of why we sleep- 15–30 min before beda digital detox“even if it’s 30 minutes before bed, or even just 15 minutes”, a gap between stopping with the phone and trying to sleep.source
- before sleep10–15 minutes of meditation“i usually meditate for about 10 or 15 minutes before bed.” he compares falling asleep to landing a plane: it takes a gradual descent.source
ben greenfieldbiohacker · author of boundless- 7 amthe family huddleeveryone gathers in the living room or on the patio: how did you sleep, what’s on today, who’s making what for dinner, then a 5–10 minute devotional…source
- in the huddleacts prayer, then silencehe leads a prayer in four parts (adoration, confession, thanksgiving, supplication), then pauses about 30 seconds in silence.source
- at the tablegames with dinnerquick games on busy nights, longer ones like scrabble, ticket to ride or canasta when there’s time.source
tim ferrissauthor and podcaster
eliud kipchogemarathon runner · two-time olympic champion- every sessiontrain by feel“if i don’t feel well, i try to train but not to push. because the more you push and you don’t feel well, the more you are destroying your body.” he…source
- all daypositive people, positive reading“i’m taking care of my mental health by trying all my minutes to think positive. i try to be around positive people, read positive content.”source
brian cheskyco-founder and ceo · airbnb- 10:00 amno meetings before 10, none back to back“i generally don’t like to have back-to-back meetings. i like to have some free time to roam around and to be able to do some head-down work.”source
- dailynotes to himself“i keep a daily journal and a digital note app, like apple notes, and every day i write notes to myself,” mostly in bullet points.source
- a few times a weektranscendental meditationmeant to be 20 minutes twice a day. “i’m lucky if i do it like a handful of times a week.”source
patrick mahomesnfl quarterback · kansas city chiefs; three-time super bowl champion
alex honnoldprofessional rock climber · first to free solo el capitan
george heatonco-founder and creative director of represent and represent 247- sahil bloomauthor of the 5 types of wealth · investor and writer of the curiosity chronicle
- 4:45 amthree hours on the most important workat his desk by about 4:45, he keeps the hours before his son wakes for his most important creative project, with noise-cancelling headphones and…source
- 12–5 pma second work blockafter the walk, his second working block runs from about 12 to 5 pm.source
- after bath timetomorrow on a notecardabout 15 minutes of prep for the next morning, writing his two or three priority tasks on a 3x5 notecard.source
chris hemsworthactor · founder of centr
mark wahlbergactor · producer · co-founder of performance inspired and municipal
gwyneth paltrowactor · founder of goop
jennifer anistonactor · founder of lolavie
venus williamstennis champion · entrepreneur