rob
dyrdek

rob’s day.

• 4–5 am
  Up between 4 and 5

  “I get up between 4:00 and 5:00. If I go to bed at like 8:30, I’ll get up at 3:30.” (2022) His tracked daily target is up by five.

  sleep
• On waking
  Scale, sleep score, coffee

  he steps on a body-composition scale, checks his sleep on an Oura ring and pours a coffee he set to brew the night before (2023).

  sleep
• Every morning
  Scoring the day from 0 to 10

  his first scores went into his Google Calendar on July 15, 2015: sleep, life, work and health, each from 0 to 10. “Five is neutral, six and above is positive, four and below is negative.” His app, Existence, now scores each block of time.

  focus
• Before the kids wake
  Deep work first

  an hour to 90 minutes of “deep work” before the day starts, when “the kids aren’t awake and nobody’s emailing me” (2023).

  focus
• Early
  A daily email to his wife

  he reviews the day’s schedule and emails a summary to his wife, with a love note (2023).

• ~10 min
  Brain training on Lumosity

  “I use Lumosity just the app… it’s about 10 minutes.” (2022)

  focus
• 30 min
  A meditation pod

  30 minutes in a SomaDome meditation pod: “I meditate on what I want the future to become every single day.” (2023)

  focus
• 6:45 am
  Wake the kids with song and dance

  “6:45. I wake the kids up usually with song and dance,” then the school run (2022).

• ~1 hour
  Functional strength with a trainer

  an hour with a trainer on functional strength, then an infrared sauna three times a week (2023).

  fitnesscold & heat

• Some days
  Back in the hyperbaric chamber

  “It’s time for me to get back in the hyperbaric chamber… this is the beginning of a new 6-month health focus.” That day it backfired: “I had to give up cuz my brain was mush.” His lesson: “you can’t get in the hyperbaric before shooting content.”

  recovery
• 10 am and 5 pm
  Two meals, fasting between

  intermittent fasting with two pre-made meals a day of salad, vegetables and steak or chicken, delivered fresh; he rarely snacks (2023).

  nutrition
• First meal
  Supplements with the first meal

  a multivitamin, magnesium threonate, omega-3s and collagen from Momentous, which he co-founded (2023).

• 7.5 hours
  A 7.5-hour sleep target

  “I was supposed to sleep, you know, 7 and 1/2 hours a night. I didn’t. I slept 4 hours less,” in a week he worked 13 hours 45 minutes more than planned.

  sleep

• Every week
  About 40 hours of work

  “My goal each week is to work around 40 hours. This week it was exactly 40 hours and 25 minutes.”

• Every week
  Real me vs ideal me

  he designs the week in advance: “I’m highly intentional about how I want to spend my time between life, work, health, and sleep.” Then he compares it with how the week went and gets a time alignment score: a 98 in late July 2026, an 89 in late August.

  focus

• Daily checklist
  The core seven

  “This is my core seven: did I get up at five, did I brain train, did I meditate, did I get in the gym, did I eat clean, did I not drink and did I take supplements.” (2023)

• Not drinking
  No drinking: a target, with slips

  in October 2026 he described a round of golf: “that decision was to drink or not drink. What I do? Oh, oh, couple shots of tequila… shot a 43 on the front nine and a tequila 57 on the back nine.” On My First Million in June 2023, he said he hadn’t had a drink in about nine months.

  nutrition