Jack Dorsey’s Daily Routine: Optimized for Health & Peak Performance
Jack Dorsey, the co-founder of Twitter and Block is well known for his disciplined daily routine. This structured lifestyle helped him manage his time efficiently, allowing him to lead and run two major companies at the same time. Here’s a breakdown of Jack Dorsey’s daily routine.
5:00 am: Wake Up Time
Jack Dorsey usually has 18-hour days, starting around 5 a.m. He begins his day with 30 minutes of meditation, followed by a series of seven-minute workouts.
Jack Dorsey’s Workout Routine
Jack Dorsey stays fit with the scientific 7-minute workout. This routine includes 12 exercises using just body weight, a chair, and a wall. It packs the benefits of a long run and a weight room session into seven minutes of intense effort, all grounded in scientific research.
These exercises should be performed quickly, with 30 seconds for each one, and the intensity should stay around an 8 on a discomfort scale of 1 to 10. Those seven minutes are meant to be unpleasant, but the good news is that after seven minutes, you’re done.
6:00 am: Morning Coffee & Walk
After his morning cup of coffee, Jack Dorsey walks five miles to his office in San Francisco. During the hour-long trek, the tech executive usually listens to podcasts or audiobooks. Jack Dorsey is known for his “wake me up” cocktail. This drink usually includes lemon juice and Himalayan salt.
7:00 am: Work
As CEO of Twitter (now X) and Square (Now Block), Jack Dorsey divided his day between the two companies, spending mornings at Twitter and afternoons and nights at Square. To manage running both companies, he themed his weeks as follows:
- Monday: Management
- Tuesday: Product, engineering, and design
- Wednesday: Marketing, growth, and communications
- Thursday: Partnership and developers
- Friday: Company and culture
- Saturday: Day off
- Sunday: Strategy
Quote: “It works in 24-hour blocks. On days beginning with ‘T,’ I start at Twitter in the morning, then go to Square in the afternoon,”
Fasting Schedule
Jack Dorsey’s daily routine incorporates fasting whereby he eats just one meal per day. He usually eats dinner around 6:30 p.m. and used to fast all weekend. The first time he tried fasting, he felt as if he was hallucinating. Nowadays, he typically consumes seven meals a week.
Quote: “It was a weird state to be in. But as I did it the next two times, it just became so apparent to me how much of our days are centered around meals and how — the experience I had was when I was fasting for much longer, how time really slowed down.”
Benefits of Intermittent Fasting
Research highlights several benefits of intermittent fasting:
- Improved Thinking and Memory: Boosts working memory in animals and verbal memory in adults.
- Heart Health: Enhances blood pressure, resting heart rates, and other heart-related markers.
- Physical Performance: Promotes fat loss while preserving muscle mass in young men and enhances endurance in mice.
- Type 2 Diabetes and Obesity: Prevents obesity in animals and aids weight loss in obese adults. Improves insulin sensitivity and reduces fasting glucose and insulin levels.
- Tissue Health: Reduces tissue damage during surgery and improves outcomes in animals.
Post-Work Sauna & Cold Plunge
After a full day of working, Dorsey concludes the day by indulging in a sauna and cold plunge
Benefits of Cold Plunging
Cold plunging, or immersing oneself in cold water, is popular for its health benefits backed by research:
- Boosts Immune System: Enhances white blood cell production, bolstering immune defenses.
- Improves Circulation: Constricts blood vessels, benefiting cardiovascular health.
- Enhances Mood: Triggers endorphin release, reducing depression and anxiety risks.
- Increases Metabolism: Boosts metabolic rate, aiding weight loss efforts.
- Improves Sleep: Lowers body temperature, enhancing sleep quality.
- Reduces Inflammation: Eases muscle soreness and inflammation post-exercise.
- Increases Stress Resilience: Builds resilience to stress through regular exposure to cold.
11:00 pm: Sleep
After the sauna and cold-plunge, Dorsey sets his alarm for 5:00am the next morning and gets ready for bed.
If you enjoyed reading Jack Dorsey’s daily routine, make sure to check the daily routine of another bigtime CEO, Mark Zuckerberg here.
