jack
dorsey

Co-founder of Block and Twitter

10 steps · last checked 20 oct 2026

an hour of meditation when he gets up, three hours of learning every morning and one meal a day (2025); earlier, a five-mile walk to work and dinner as his only meal (as of 2019).

from his 2019 talk with ben greenfield and cnbc, a 2020 follow-up, a 2025 round-up, a february 2025 interview with nicolai tangen, and a 2026 podcast where he described his mornings building with ai tools. older steps carry their year. he co-founded twitter and block (as square, 2009).

what jack uses see the routine

up~6:15 am (2019)
mornings3 h with ai tools (2025)
mealsone meal a day (2025)
sauna/coldsome evenings

the protocol · at a glance

what jack uses.

protocol as of jan 2019

4 items

supplements3

Multivitamin used by 10daily, with dinner
Vitamin C“a lot of vitamin C”
AG1 (Athletic Greens)“every now and then” (as of 2019)

gear1

Barrel sauna and chilled ice bathsauna and ice bath, some evenings (as of 2019)

copy the protocol

food · what he has described

what jack eats.

morningon waking
about 28 oz of water
two mason jars; in 2025 BI also notes a lemon-and-salt “wake me up” drink.
1·’19 3·’25
dinner (his only meal, as of 2019)6:30–9 pm
fish, chicken or steak + greens
a big arugula or spinach salad, asparagus or brussels sprouts (2019).
1·’19
dessert (as of 2019)after dinner
berries, dark chocolate
red wine some nights (2019).
1·’19

one meal a day (2025): “i didn’t need that much food”6·’25
one meal a day, at dinner (as of 2019)1·’19
vitamins with dinner (as of 2019)1·’19

the routine · 10 steps

jack’s day.

morning7 steps evening2 steps night1 step

morning

6:15
Up 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.
focus
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 yet.”
focus
On waking
About 28 oz of water
two 14-ounce mason jars of water, then water all day.
nutrition
7:30
Five-mile walk to work (as of 2019)
about 1 h 15 at a brisk pace, walking straight into the morning sunlight, with podcasts, audiobooks or just thinking.
fitness light
Home days
7-minute workout (as of 2019)
one to three rounds of the 7-minute workout from the Seven app, or a Tabata bike.
fitness
Morning
Three hours of learning each morning
about 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 stuff, so that the rest of the day feels like a win.” His don’t-do list: news, politics, entertainment.
focus
Every morning (2025)
Three hours building with AI agents
through 2025 he spent “every single day for three hours every morning just pushing myself” with ai coding tools.
focus

evening

Evening
Sauna and ice bath, some evenings (as of 2019)
barrel sauna at about 220°f for 15 minutes, then 3 minutes in a 37°f ice bath; three rounds, ending cold, about an hour (2019). not every day: in 2020 he said “i definitely do not do a sauna and ice bath every day.”
cold & heat recovery
6:30–9 pm
One meal a day, at dinner (as of 2019)
fish, chicken or steak with a big salad and green veg, then berries or dark chocolate; red wine some nights.
nutrition sleep

night

End of day
Journal in the Notes app
he has journaled since he was 14, usually as the day wraps up.
focus

the reading list · 5 books

books.

what jack recommends and calls a favourite, in their own words.

the coming wavemustafa suleyman
recommends
“excellent book”
source · 2025
ishmaeldaniel quinn
recommends
“this book (and The Story Of B) is incredible”
source · 2022
tao te chinglaozi
favourite
source · 2018
becoming steve jobsbrent schlender & rick tetzeli
recommends
“Amazing read and study”
source · 2015
seeing is forgetting the name of the thing one seeslawrence weschler
recommends
“beautiful book on the work of Robert Irwin”
source · 2014

books founders recommend →

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