Tim Ferriss’ Daily Routine in 2025: Optimized for Mood, Health and Productivity
Tim Ferriss slow carb diet
Tim Ferriss is an American author, public speaker, and entrepreneur, famous for his self-help and productivity books. Some of his popular books include “The 4-Hour Workweek,” “The 4-Hour Body,” and “The 4-Hour Chef.” His work focuses on time management, lifestyle design, and strategies for both personal and professional development. Here’s a breakdown of Tim Ferriss’ daily routine.
Tim Ferriss Daily Routine
10:00 am: Wake Up Time: 10 am
Tim Ferriss starts his day by putting his phone on airplane mode the night before to avoid morning messages. He makes his bed first thing, following advice from an Indian monk, to boost productivity. He prefers a visually tidy space and uses the “sweep-it-under-the-rug” method to achieve this.
Quote: “It just means, in my case, pulling up the sheet and blanket so that it looks like I haven’t had an elephant rolling around in my bed. It’s really quite simple. Then arrange the pillow in a semi-pretty-fashion subjectively, and there you have it.
Tim Ferriss Daily Routine
10: 15 am: Morning Transcendental Meditation
Tim Ferriss’s morning routine includes a 22-minute meditation split into two parts:
- 20 minutes of transcendental meditation (which could be Vipassana or Headspace)
- 2 minutes of decompression
Sometimes, he replaces meditation with Jerzy Gregorek’s “Happy Body” mobility exercises, which he learned from Naval Ravikant.
Tim Ferriss Daily Routine
10:45 am: Morning Tea
Tim Ferriss makes either oolong tea or a blend of turmeric, ginger, and Pu-erh tea. For the blend, he uses about 1 flat teaspoon each of:
- Pu-erh aged black tea
- Dragon well green tea
- Turmeric
- Ginger shavings
11:00 am: Time To Journal
Tim Ferriss does two types of journaling based on his mood and the day:
- Morning Pages: He writes freely to clear his mind, which he describes as “caging his monkey mind” for a clear start to the day.
- 5-Minute Journal (5MJ): This journal includes several sections.
- Things he’s grateful for
- Things that would make the day great
- Daily affirmations
- Amazing things that happened that day
- How he could have made the day better
- What he can do to improve the Tim Ferriss Show
Quote: The format of the Five-Minute Journal is very straightforward. This might seem simplistic, but it is, first and foremost, simple. And If I have learned anything, that is certainly that complexity fails”
Tim Ferriss 4 hour work week
11:15 am: Breakfast Time
Tim Ferriss’s breakfast includes a few key items:
- Exogenous ketones or MCT oil (KetoForce by KetoSports or Brain Octane C8 by Bulletproof)
- A protein-shake with Tera’s Whey (goat whey protein), Great Lakes Gelatin, and Super Beets
- Oolong tea
- Sardines in olive oil
When trying to increase muscle mass, he opts for a slow-carb breakfast with spinach, eggs, and lentils.
Benefits of taking exogenous ketones in the morning
- Quick Energy Boost: They provide rapid energy, especially when glycogen stores are low after overnight fasting.
- Enhanced Mental Focus: They can improve mental clarity and focus, which is helpful for starting the day.
- Appetite Control: They help control appetite throughout the day, which is useful for those on a ketogenic or low-carb diet.
- Physical Performance: They may enhance endurance and performance, beneficial for early morning workouts.
Noon: Tim Ferriss’ Exercise Routine
- Rides on a Peloton bike with a 20-minute HIIT workout
- Climbing 2x a week
- Acroyoga 2x a week
- Weight training 1-2x a week
- 5 minutes of kettlebell swing 3x a week.
Benefits of Acroyoga
Acroyoga is a form of partner yoga that combines acrobatics, yoga, and therapeutic practices. Practicing Acroyoga in the morning offers several benefits:
- Physical Activation: It activates the body through strength, flexibility, and balance, boosting blood flow and energy levels.
- Mental Focus and Mindfulness: Performing intricate poses requires concentration and mindfulness, enhancing mental clarity and focus for the day.
- Energy and Mood Boost: Physical activity releases endorphins, promoting a positive mood and a sense of accomplishment.
- Stress Reduction: It serves as a moving meditation, reducing stress and tension through breathwork, physical movement, and partner connection.
Tim Ferris 4 hour body
Tim Ferriss’ Supplements
Tim Ferriss takes various supplements for different purposes:
Sleep Supplements (taken 30-60 minutes before bed):
- Magnesium L-Threonate: 144 mg
- Apigenin: 50 mg
- L-Theanine: 200 mg
Nootropic Supplements for Brain Performance:
- Creatine: 1-2 grams daily
- Ubiquinol: taken daily with creatine for cognitive benefits
- Lion’s Mane Mushroom: taken occasionally
- Lithium Orotate: 5 mg dose, periodically
- MCT Oil: used strategically rather than daily
Anti-inflammatory & General Health Supplements:
- Turmeric/Curcumin: taken in “Titanium Tea”
- Fish Oil: taken regularly
- N-Acetyl Cysteine (NAC): supports immune function
- Methylsulfonylmethane (MSM): for treating injuries
- Athletic Greens: used as “nutritional insurance”
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1:30 pm: Lunch Time
A typical Tim Ferriss lunch would include the following:
- Organic beef
- Vegetables
- Pinto beans
- Guacamole
He suggests creating a balanced meal by selecting one item from each group:
Group 1: Proteins:
- Egg whites with one whole egg for flavor
- Chicken breast or thigh
- Grass-fed organic beef
- Pork
Group 2: Legumes:
- Lentils
- Black beans
- Pinto beans
Group 3: Vegetables:
- Spinach
- Asparagus
- Peas
- Mixed Vegetables
Tim Ferriss supplements
2 pm-6pm: Work
Tim Ferriss advocates for a “4-Hour Work Week,” aiming to enhance productivity by managing time efficiently.
Before diving into work, he checks his calendar for upcoming deadlines.
Ferriss recommends keeping the daily to-do list short, focusing on two key tasks. He also suggests writing about 1,200 words to improve conversational fluency.
Additionally, he advises delegating and automating tasks to save time and energy.
Tim Ferriss books Tim Ferriss Exercises
6pm – 2 am: Evening Routine
Tim enjoys spending some relaxing time by reading or having wine with friends.
For a good night’s sleep, he:
- Takes phosphatidylserine (PS).
- Consumes 1-2 tablespoons of apple cider vinegar + 1 tablespoon of unfiltered, raw honey in hot water, a tip from Seth Roberts.
- Drinks Douglas Fir Spring Tip Botanical Tea by Juniper Ridge.
Late Night Snack
Tim has a small snack before bed to avoid low sugar levels after fasting overnight, which can lead to morning headaches and lethargy. His bedtime snacks include options like an apple with plain low-fat yogurt, a mandarin orange with five to eight almonds, or a few stalks of celery with nut butter.
Late Night Reading
Tim suggests avoiding non-fiction before bed because it promotes future-focused thinking and obsession. Instead, he recommends reading books that encourage present-moment awareness and stimulate creativity.
Here are some book recommendations by Tim Ferriss:
Tim Ferriss oolong if Tim Ferriss’ daily routine optimized
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