ben
francis

ben’s day.

• ~5:30 am
  Up at about 5:30

  “I’m normally up at about 5:30 in the morning.” In 2022 he put it at 5:30–5:45, “my sweet spot when I’ve got the most energy.”

  sleep
• First thing
  Streaky bacon, every day

  “I’ll go straight downstairs and I’ll have streaky bacon for breakfast, sometimes I’ll have some toast as well.” He likes the repetition: “I’ll eat the same breakfast every day, pretty much the same lunch every day.”

  nutrition
• Until after breakfast
  No phone until he’s eaten

  “I try not to check my phone until after I’ve eaten breakfast.” (2022)

  focus
• ~6:30 am
  Kids, then the office

  “If the kids are awake I’ll go up, I’ll say hello, I’ll quickly play with them and then I will get ready, jump in the car and go straight to the office at about 6:30.”

• At the office
  Margin numbers, every morning

  “I’m trying to check our margin numbers.” Asked if it’s a daily thing: “every morning for about 12 years.”

• Mondays
  Three objectives for the week

  his executive assistant sets his top three objectives for the week at a Monday meeting and writes him a daily briefing: “My entire life is pretty much on Notion.” (2022)

  focus

• ~12:30 pm
  Lunch as a hard break

  “…a hard break for lunch around 12:30 p.m., and the gym at 6:30 p.m., keeps me on track and motivated throughout the day.” (2022)

• After work
  Lift after work, not before

  “Even though I’m a morning person I really don’t like training in the morning… generally like after work.” The earliest is usually about 4:00, more often around 6 or 6:30.

  fitness
• 5–6 days a week
  Upper, lower, cardio

  “It’s not every day, it’s 5 to 6 days a week depending on how busy work is.” He now runs an upper, lower, cardio, upper, lower, cardio, rest split, with Sunday generally off. Sessions are “a good hour,” sometimes “as quick as 30, 40 minutes.”

  fitness
• In the gym
  No phone in the gym

  “I love just to come to the gym, clear my head, not look at my phone and just lift weights.”

  focus
• Drive home
  Calls in the car, not at home

  “I’ll try and get everything done, phone calls and stuff, on the drive home. I don’t want to be at home on the phone putting the kids to bed.”

• 6–9 hours
  Sleep: “anywhere between six and nine”

  asked in February 2025 how many hours he sleeps: “anywhere between six and nine.” In November 2022 he said he went to bed early because “I want at least eight hours of sleep.”

  sleep

• Every day
  Seven of the same outfit

  “I’ve got like seven of all of these and I just grab them… one less thing to think about.”

• Weekdays
  Works whenever he’s awake

  asked how many hours a week he works: “Especially in the week, it’ll generally just be if I’m awake.”

• Alcohol
  No alcohol

  “Do you drink alcohol?” “No, I’m incredibly boring.”

  nutrition