tony
robbins

tony’s day.

• Wake
  Hot tub, then cold plunge

  a moment in the Jacuzzi to open his body up, then fully under in the cold plunge. He says he has done it for 18 years.

  cold & heatrecovery
• First, 2 min
  Two 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.”

  focusenergy
• Priming, 10 min
  Ten minutes: gratitude, blessing, three to thrive

  eyes 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, starting close and sending it outward, then a minute each on three things he wants to make happen, “I see it as done. I experience it as done.”

  focus

• Midday
  60 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.

  focus
• Most daysapprox.
  Hard training

  he says he trains “like a crazy person” and is stronger today than at 25, with more aerobic and muscle capacity.

  fitness
• Regularlyapprox.
  Hyperbaric oxygen

  he lists hyperbaric oxygen among the things he does as a self-described biohacker.

  recovery
• As neededapprox.
  Blood tests for metals

  when he felt unwell he got tested at Fountain Life, which found a high arsenic level. He urges metals tests every six months.

  recovery

• Midnight–3/4 am
  Late thinking time

  when everyone else goes to bed, midnight to three or four is usually his thinking time.

  focus
• Sleep
  4.5–5 hours

  he says he sleeps four and a half to five hours; five is ideal for him.

  sleep