Is The Tim Ferriss Daily Routine the Ultimate New Year Reset?

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Hello Wellness Enthusiasts,

As 2025 approaches, there's no better time to rethink your daily habits. Tim Ferriss, the bestselling author of The 4-Hour Workweek, has mastered routines that inspire productivity, mindfulness, and wellness. His approach blends efficiency with relaxation, creating a perfect balance for anyone seeking a healthier and more fulfilling lifestyle.

Breaking bad habits? Step away from the brick wall and start taking notes—the daily routine of Tim Ferriss turns that frustration into focus.

In this week’s newsletter, we explore:

🌅 Tim Ferriss’ relaxed wake-up routine and the productivity-boosting habit of making his bed 

🧘 His 22-minute morning meditation for clarity and focus

🍵 The unique tea blend he enjoys for health and energy benefits

💧 The role of AG1 in his hydration and nutrition routine

🏋️ His versatile exercise habits, including Peloton rides and kettlebell swings

❄️ The benefits of his cold showers for recovery and energy

🧠 The supplements he uses to optimize brain performance and recovery

💻 His 4-hour workweek strategy for efficiency and focus

🥗 How he balances light early dinners with Brazilian Jiu-Jitsu training

💤 The sleep habits and routines that help him unwind and recharge

Who is Tim Ferriss?

Tim Ferriss is a celebrated entrepreneur, bestselling author, and podcast host who has become synonymous with self-improvement and life optimization. Often referred to as a “human guinea pig,” Ferriss has dedicated his career to testing and refining routines, habits, and strategies that enhance performance and well-being. Through his podcast, The Tim Ferriss Show, he shares the routines and secrets of world-class performers, offering practical advice for anyone looking to level up their personal and professional lives.

Wakeup Routine

• Relaxed mornings for a productive mindset: Tim Ferriss wakes up around 10am, emphasizing the importance of starting the day on a calm and positive note. He believes that a well-paced morning sets the tone for a successful day.

• Phone on airplane mode: The night before, Tim puts his phone on airplane mode to avoid being bombarded with notifications and distractions first thing in the morning.

• Making the bed: One of Tim's first actions is making his bed, a practice he adopted after hearing an Indian monk’s advice. This simple task provides a sense of accomplishment right at the start and psychologically prepares him to tackle the rest of the day with purpose.

22-Minute Morning Meditation

• A structured meditation practice: Tim Ferriss focuses on a 22-minute meditation session in his morning routine, broken into two parts—20 minutes of transcendental meditation (TM) followed by a 2-minute decompression period. This structure ensures he starts his day with calmness and clarity.

• Recommendations for beginners: For those new to meditation, apps like Headspace and Yoga Wake Up provide guided sessions to simplify the practice. Starting with even a few minutes daily can make a significant difference in stress levels and overall mental clarity.

• Adopting this habit in 2025: Tim’s meditation routine is a reminder that mindfulness doesn’t require hours—it’s about consistency. Adding a brief meditation to your New Year’s morning routine could be the game-changer for a calmer, more focused year ahead.

Morning Tea Ritual

• Tea over coffee for a gentle boost: At 10:45am, Tim Ferriss skips the traditional coffee route and opts for tea, specifically Oolong or a unique blend of turmeric, ginger, and Pu-erh tea. This thoughtful choice reflects his commitment to starting the day with health in mind while still getting a mild caffeine boost.

• Tim’s unique tea recipe: Tim combines 1 flat teaspoon each of Pu-erh aged black tea and Dragon Well green tea with turmeric and ginger shavings. This blend offers a potent mix of antioxidants, anti-inflammatory properties, and digestive benefits, making it an ideal beverage for maintaining energy and focus throughout the morning.

• Health benefits of turmeric and ginger: Turmeric and ginger are powerhouse ingredients known to combat inflammation, support digestion, and boost immunity. Adding them to tea makes this morning ritual not just refreshing but also health-enhancing.¹

• Alternative for tea lovers: For those not keen on conventional tea, trying Yerba Mate or Tenzo Matcha . Yerba Mate provides a smooth caffeine hit with added antioxidants, while Tenzo Matcha offers a nutrient-packed option for morning hydration and energy.

• Adding this habit in 2025: Starting your morning with a mindful beverage like Tim’s tea can be a simple yet impactful New Year’s resolution. It’s a small step that energizes your body and mind for the day ahead while aligning with your health goals.

Clarity Through Journaling

• Two styles of journaling for a clear mind: At 11 am, Tim Ferriss dedicates time to journaling, choosing between two distinct methods depending on his mood and goals—Morning Pages or The Five-Minute Journal. This practice helps him center his thoughts, reflect, and set priorities for the day.

• Morning Pages for mental decluttering: On days when Tim feels overwhelmed, he uses Morning Pages, a free-writing exercise to "cage the monkey mind." By pouring his thoughts onto paper without judgment, he clears mental clutter and starts the day with a clean slate.

• The Five-Minute Journal for gratitude and focus: On other days, Tim turns to his Five-Minute Journal, a structured tool designed to promote gratitude and productivity.

• Benefits of journaling: Tim credits his journaling habit for improving focus, reducing stress, and fostering a mindset of appreciation. This practice not only enhances his productivity but also contributes to his overall mental well-being.

• Starting your journaling habit in 2025: Whether it’s freewriting or using a structured journal, adding this habit to your New Year’s routine can help you organize your thoughts, set intentions, and reflect on your progress.²

Thoughtful Breakfast Choices

• A mindful approach to breakfast: Around 11:15 am, Tim Ferriss transitions to his first meal of the day, focusing on foods that provide sustained energy and support his physical and mental performance.

• Ketone-powered mornings: Tim often includes exogenous ketones or MCT oil in his breakfast, such as KetoForce by KetoSports or Brain Octane C8 by Bulletproof. These supplements provide a quick source of energy, enhance focus, and support a ketogenic metabolic state, particularly useful for busy or active days.

• A protein-packed shake for recovery and growth: Tim's go-to shake combines Tera’s Whey goat protein, Great Lakes Gelatin (introduced by Amelia Boone for joint health), and Super Beets for added nitric oxide support. This blend offers a balance of protein, collagen, and circulatory health benefits, ideal for maintaining muscle and recovery.

• When muscle-building takes priority: During periods of intense training or when focusing on muscle growth, Tim opts for a slow-carb breakfast. This includes spinach, eggs, and lentils—a combination that provides fiber, protein, and essential nutrients without spiking blood sugar.

• A New Year’s reset for your morning meal: If you’re looking to revamp your mornings in 2025, Tim’s breakfast routine offers flexibility and nutritional balance.

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Morning Hydration with AG1

• The importance of hydration after waking up: Tim Ferriss emphasizes the critical role of rehydrating first thing in the morning. After hours of fasting during sleep, he replenishes his body with a tall glass of water, setting the tone for a productive day.

• AG1 as his nutritional powerhouse: Tim includes AG1 into his morning routine, a nutrient-packed green powder designed to fill nutritional gaps. Mixing it with water, this drink provides a comprehensive dose of vitamins, minerals, probiotics, and antioxidants, ensuring he starts the day nourished and energized.

• Why AG1 is his “go-to” supplement: Tim frequently calls AG1 his “nutritional insurance.” With its all-in-one formula, it supports his immune health, gut function, and energy levels.

• Making it practical for the New Year: If you’re planning to optimize your health in 2025, start your mornings with hydration paired with a nutrient-packed solution like AG1. It’s a small, actionable step that can lead to significant improvements in energy and overall well-being.³

Midday Fitness Routine

• A varied workout schedule: Tim Ferriss prioritizes movement with a fitness routine that adapts to his goals and energy levels. Around 12 pm, he dedicates 20-90 minutes to exercises that balance strength, flexibility, and cardiovascular health.

• High-Intensity Interval Training (HIIT): Tim focuses on 20-minute HIIT sessions on his Peloton bike, an efficient way to boost heart health and burn calories. This short, high-intensity approach aligns with his philosophy of maximizing impact in minimal time.

• Including fitness into your New Year: For those striving to improve their fitness in 2025, Tim’s approach offers flexibility and variety. Even short bursts of activity, such as a 20-minute HIIT session or quick kettlebell swings, can lead to substantial benefits without consuming too much time.

Supplements for Physical Performance and Recovery

• Collagen Protein Peptides: Tim Ferriss uses Collagen Protein to support joint integrity, skin elasticity, and workout recovery. As collagen production naturally declines with age, this supplement is a key addition for maintaining mobility and reducing post-exercise discomfort. Starting 2025 with this supplement can help you feel stronger and recover faster after workouts.

• Branched-Chain Amino Acids (BCAAs): This supplement is a staple in Tim’s fitness arsenal, providing the building blocks necessary for muscle growth and repair. Whether you're lifting weights or pursuing a New Year fitness resolution, these amino acids can reduce exercise fatigue and accelerate recovery.

• L-Glutamine: Known for its dual role in promoting gut health and muscle recovery, L-Glutamine is another supplement Tim includes. It aids in repairing the gut lining and reduces soreness after intense training sessions.⁴

• Zinc and Magnesium: Tim emphasizes the importance of Zinc and Magnesium for post-exercise recovery and improving sleep quality. These minerals support muscle relaxation, reduce cramping, and help the body unwind, making them an essential part of winding down after active days.

• Make supplements work for you in 2025: If you’re planning to get more active in the New Year, integrating supplements from Momentous can support your recovery, improve performance, and keep you consistent with your fitness goals.

Cold Shower

• Why cold showers are a daily ritual for Tim: After his workout, Tim Ferriss swears by cold showers, typically taken around 1 pm This practice not only refreshes him but also triggers a cascade of health benefits, making it an essential part of his routine.

• Stimulating energy and alertness: Cold water stimulates the sympathetic nervous system, instantly waking you up and enhancing mental clarity. It’s a perfect post-workout reset that prepares Tim to tackle his afternoon tasks with renewed focus.

• Improving circulation and recovery: The constriction and dilation of blood vessels caused by cold exposure promote better circulation, which can help reduce inflammation and speed up muscle recovery.⁵

• Portable ice bath as an alternative: If you’re looking to take your cold exposure to the next level, a portable ice bath is a practical option. It provides deeper immersion for even greater benefits, such as reduced muscle soreness and enhanced resilience.

• A refreshing habit for 2025: Starting the New Year with a cold shower routine could be the reset you need for your mornings or post-workout recovery. It’s a simple change with big rewards, from boosting energy to improving recovery and mental clarity.

• Making it your own: If jumping into a cold shower seems daunting, start small with 30 seconds of cold water at the end of a warm shower and gradually increase the duration.

Lunch

• Tim’s lunch routine: Tim typically has his lunch around 1:30 pm, favoring meals that combine simplicity, balance, and nourishment. This approach ensures he remains energized and focused throughout the day while supporting his fitness and health goals.

• A go-to meal plan for productivity: Tim’s lunch often consists of organic beef, fresh vegetables, pinto beans, and guacamole. This combination provides a rich source of protein for muscle maintenance, fiber for digestion, and healthy fats for sustained energy.

• Mix-and-match meal groups for variety: To keep things interesting, Tim suggests creating three food groups and combining one item from each:

  • Proteins: Egg whites with one whole egg for flavor, chicken breast, grass-fed beef, or pork.

  • Legumes: Lentils, black beans, or pinto beans.

  • Vegetables: Spinach, asparagus, peas, or a mix of fresh, colorful veggies. This approach not only adds variety but also ensures a well-rounded meal, making it easy to prepare and stick to during a busy New Year.

Supplements for Better Health

• Creatine: Tim takes a low dose (1–2 grams) of creatine daily to support cognitive function and muscular strength. This supplement is a great option for anyone looking to boost performance in both mental and physical tasks.⁶

• Ubiquinol: Taken alongside creatine, ubiquinol helps improve cellular energy, particularly for brain health. It’s a staple in Tim’s routine for staying sharp and focused during long work sessions.

• Lion’s Mane Mushroom: Occasionally, Tim uses lion’s mane to enhance mental focus and memory. It’s a natural way to support brain health and creativity, ideal for tackling New Year projects with a clear mind.

• Lithium Orotate: In small doses (5 mg), Tim uses this supplement periodically to maintain a balanced mood and handle stress more effectively.

• L-Lysine : To combat viral infections and maintain immune health, Tim takes L-Lysine. This is particularly beneficial during colder months when the immune system needs extra support.

• 2025 supplement inspiration: If you’re planning to focus on overall health and performance in the New Year, Tim’s supplement routine offers a practical starting point. Make 2025 the year you invest in your health with a well-rounded supplement strategy.

Focused Work Routine

• Smart work hours for efficiency: Tim Ferriss designs his work schedule to maximize output without overexerting himself. From 1:30 pm to 5:30 pm, he dedicates these four hours to focused, high-priority tasks, a concept derived from his bestselling book The 4-Hour Workweek.

• Setting boundaries for success: Tim’s work routine is proof that clear boundaries can lead to better results. By working within a defined timeframe, he avoids overextending himself and ensures that his efforts are aligned with his goals. This boundary-setting habit is an excellent resolution to consider for the New Year.

Post Work Routine

• Starting with an early dinner: After wrapping up work around 5:30 pm, Tim begins his evening routine with an early, light dinner. This meal often includes organic beef, vegetables, and guacamole, providing the energy needed for his evening activities.

• Sports training for discipline and focus: Following dinner, Tim dedicates time to Brazilian Jiu-Jitsu training, a practice he values for its physical and mental benefits.

• A hearty main dinner to end the day: After his training session, Tim enjoys a larger, more elaborate dinner at home. This meal typically features nutrient-rich foods like salmon, asparagus or lentils, and his signature Coconut Cauliflower Curry Mash.

Evening Wind-Down Routine

• Relaxation before bed: Tim Ferriss ends his day between 10 pm and 2 am, dedicating time to disconnect from the stresses of the day. He enjoys reading fiction or sipping wine with friends, prioritizing relaxation to ensure he’s in the right mindset for restful sleep.

• Evening hydration: For improved sleep quality, Tim consumes 1-2 tablespoons of apple cider vinegar mixed with 1 tablespoon of unfiltered, raw honey in hot water.

• Douglas Fir Spring Tip Botanical Tea: A calming beverage by Juniper Ridge, this tea is part of his evening ritual. Its soothing properties support relaxation and reduce stress levels before bed.

• Evening snack for stable energy: To avoid nighttime dips in blood sugar that can cause headaches or morning fatigue, Tim has a small snack before bed. His go-to options include:

  • An apple with plain low-fat yogurt

  • A mandarin orange with five to eight almonds

  • Celery stalks with nut butter

• Soaking tubs and ice baths: Depending on his day’s activities, Tim uses a soaking tub with essential oils, Epsom salts, or medicinal salts to relieve muscle tension. For insomnia or deep relaxation, he opts for an ice bath, ensuring it’s completed at least an hour before bedtime to avoid interfering with his body’s natural cooling process.

• Audio immersion: Tim listens to audiobooks or motivational talks during his wind-down time, allowing his mind to transition into a calm, reflective state. He avoids non-fiction before bed, as it can provoke overthinking and disrupt sleep. Instead, he chooses stories that inspire creativity and focus on the present moment.

Bedtime Reads Recommended By Tim Ferriss

Tim Ferriss recommends fiction and narrative-driven books that capture the imagination and promote relaxation before sleep. His top picks include:

• Motherless Brooklyn by Jonathan Lethem: A gripping detective story with a protagonist who has Tourette’s syndrome, offering humor and intrigue in equal measure.

• Stranger in a Strange Land by Robert A. Heinlein: A thought-provoking science fiction novel that explores human culture through the eyes of an outsider.

• How to Get Filthy Rich in Rising Asia by Mohsin Hamid: A satirical, unconventional love story framed as a self-help guide, perfect for unwinding and sparking new ideas.

Sleep Supplement Routine

To optimize his sleep and ensure restorative rest, Tim Ferriss relies on a combination of supplements taken 30–60 minutes before bed:

• Magnesium L-Threonate (144 mg): This form of magnesium supports cognitive function while promoting relaxation and deep sleep.

• Apigenin (50 mg): Derived from plants like chamomile, this supplement aids in reducing anxiety and promoting calmness before sleep.

• L-Theanine (200 mg): Known for its calming properties, L-Theanine helps reduce stress and improve sleep quality without causing drowsiness during the day.

What’s Trending in Routines.club?

Start 2025 the Tim Ferriss Way!

Join our wellness community on Facebook and Instagram to kick off the New Year with routines inspired by Tim Ferriss. From making your mornings intentional with meditation and journaling to optimizing your fitness with kettlebells, we’re here to help you build habits that create a more productive, balanced, and energized you in 2025.

This is your year to embrace small, actionable changes that lead to big results. Share your progress, connect with like-minded individuals, and discover science-backed tips for mastering your daily routine—just like Ferriss does!

Thank you for being part of our community committed to growth and well-being.

The Routines Team

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1  Turmeric Benefits

2  Journaling

3  Powdered Greens

4  Glutamine

5  Cold Plunge

6  Creatine Supplementation For Muscle Growth