MindEasy
Daily Mindfulness Meditation
A short daily seated practice of returning attention to the breath whenever it drifts.
- 1 habit
- Ongoing, 10 min/day
Protocols
Structured routines with the evidence attached. Explore them, share what works, download a protocol to keep — or add one and it becomes daily habits in your tracker.
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Showing 53 of 53 protocols
ExerciseEasy
Daily Walking Baseline
Establish a non-negotiable daily walk as the base of your activity, independent of whatever training sits on top of it.
- 1 habit
- Ongoing, 30-45 min/day
WorkModerate
Deep Work Blocks
Schedule one or two daily blocks of 60-90 minutes of completely undistracted work on your most cognitively demanding task.
- 2 habits
- Ongoing, 60-90 min/day
SleepEasy
Evening Light Dimming
Cut indoor light by at least half in the hour or two before bed, ideally shifting to warm, low-mounted, red-spectrum light.
- 2 habits
- Ongoing, last 1-2 hrs of the day
SleepModerate
Fixed Wake Time
Wake at the same time every day — weekday, weekend, and especially after a bad night.
- 1 habit
- Ongoing, permanent
NutritionEasy
Foundational Supplement Stack
A minimal evidence-backed supplement stack: creatine monohydrate, vitamin D3 with K2, omega-3, and magnesium.
- 2 habits
- Ongoing, daily
ExerciseEasy
Grease the Groove
Perform frequent, low-fatigue sets of a single exercise spread across the day, always stopping well short of failure.
- 4 habits
- Ongoing, 4-6 mini-sets/day
SleepEasy
Morning Sunlight Exposure
Get direct outdoor light into your eyes within 30-60 minutes of waking — 5-10 minutes on a clear day, 10-20 when overcast.
- 1 habit
- Ongoing, 5-20 min/day
MindEasy
NSDR / Yoga Nidra
A guided non-sleep deep rest session — lying still, following an audio script, without falling asleep.
- 1 habit
- Ongoing, 10-20 min
FinanceEasy
Pay Yourself First
Automate a transfer to savings or investments the day you're paid, before any other spending.
- 1 habit
- One-time setup, ongoing
MindEasy
The Daily Stoic
A short Stoic passage each morning to set the day, and an evening review of how it went.
- 2 habits
- Ongoing, 1-2 min twice daily
NutritionModerate
Time-Restricted Eating
Confine all food intake to a consistent 8-10 hour daily window, aligned toward the earlier part of the day.
- 2 habits
- Ongoing, daily
SleepModerate
Alcohol-Free Evenings
Stop drinking at least three hours before bed, or skip it on weeknights entirely.
- 1 habit
- Ongoing, evenings
WorkEasy
Attention Principles, Daily
A daily one-minute passage on attention and deep work, read immediately before your focus block.
- 1 habit
- Ongoing, 1 min/day
FinanceEasy
Automated Index Investing
A recurring automatic investment into a low-cost broad-market index fund, independent of market conditions.
- 1 habit
- One-time setup, ongoing
WorkModerate
Batched Communication
Process email and messages in one or two defined blocks rather than continuously through the day.
- 1 habit
- Ongoing, 1-2 blocks/day
NutritionHard
Blueprint-Style Protocol
Bryan Johnson's Blueprint approach — a large supplement stack, early fixed dinner, and regular biomarker testing.
- 2 habits
- Ongoing, daily + quarterly testing
SleepEasy
Caffeine Cutoff
Set a fixed daily cutoff time for caffeine, roughly 8-10 hours before you intend to sleep.
- 1 habit
- Ongoing, daily
NutritionEasy
Cruciferous Vegetables Daily
Eat cruciferous vegetables daily, prepared to preserve sulforaphane formation.
- 1 habit
- Ongoing, daily
ExerciseEasy
Daily Dead Hangs
Hang from a bar for accumulated time each day to build grip strength and decompress the shoulders.
- 1 habit
- Ongoing, 60-90 sec/day
FinanceEasy
Daily Spending Log
Record every purchase the day you make it, by hand, without categorising or judging.
- 1 habit
- Ongoing, 2 min/day
SleepEasy
Delay the First Coffee
Delay caffeine by 90-120 minutes after waking so it doesn't mask the natural cortisol peak.
- 1 habit
- Ongoing, first 90-120 min of the day
MindModerate
Deliberate Cold Exposure
Brief, uncomfortable cold exposure a few times a week — starting with the end of a shower.
- 1 habit
- Ongoing, 2-5 min, 3-4×/week
WorkHard
Digital Minimalism Reset
A 30-day break from optional technologies, followed by deliberate reintroduction of only those that pass a real test.
- 1 habit
- 30 days, then ongoing
FinanceModerate
Emergency Fund Ladder
Build cash reserves in defined stages, each with its own target and its own small celebration.
- 1 habit
- 6-24 months to complete
MindEasy
Gratitude Journaling
Write down three specific things you're grateful for, a few times a week rather than daily.
- 1 habit
- Ongoing, 5 min, 3×/week
NutritionEasy
Hydration with Electrolytes
Drink 400-500ml of water with a small amount of salt on waking, before any caffeine.
- 1 habit
- Ongoing, on waking
MindEasy
Identity Reminder
A one-minute daily reading on identity-based habit change, positioned before your hardest habit.
- 1 habit
- Ongoing, 1 min/day
ExerciseModerate
Kettlebell Swing Practice
A short daily or near-daily kettlebell swing practice built on submaximal sets of ten.
- 1 habit
- Ongoing, 10 min, 4-5×/week
NutritionModerate
No Food Three Hours Before Bed
Finish eating at least three hours before bed so digestion doesn't overlap with sleep onset.
- 1 habit
- Ongoing, daily
FinanceEasy
No-Spend Days
Designate two days each week on which you spend nothing discretionary at all.
- 1 habit
- Ongoing, 2 days/week
WorkEasy
Pomodoro Method
Work in 25-minute focused sprints separated by 5-minute breaks, with a longer break every four sprints.
- 1 habit
- Ongoing, any work session
NutritionEasy
Post-Meal Walking
Walk for 10-15 minutes after your largest meals to blunt the post-meal glucose rise.
- 1 habit
- Ongoing, 10-15 min after meals
MindModerate
Premeditatio Malorum
A short weekly practice of deliberately imagining what could go wrong with a current plan.
- 1 habit
- Ongoing, 10 min/week
NutritionEasy
Protein-First Breakfast
Eat at least 30g of protein as the first food of the day, before carbohydrate.
- 1 habit
- Ongoing, daily
ExerciseModerate
Resistance Training Basics
Two whole-body strength sessions per week built on compound movements, progressing load slowly.
- 1 habit
- Ongoing, 2×45 min/week
ExerciseEasy
Rucking
Walk with a weighted pack, building load gradually. Most of it sits below zone 2 except on hills.
- 1 habit
- Ongoing, 45-60 min, 1-2×/week
SleepModerate
Sleep Opportunity Window
Schedule 8.5-9 hours in bed to actually obtain 7.5-8 hours of sleep, accounting for onset and night waking.
- 1 habit
- Ongoing, nightly
SleepEasy
Sleep Principles, Nightly
A short nightly passage on sleep and circadian principles, read as part of the wind-down.
- 1 habit
- Ongoing, 1 min/night
FinanceEasy
Subscription Audit
A quarterly pass over every recurring charge, cancelling anything you wouldn't actively re-subscribe to today.
- 1 habit
- Quarterly, 30 min
FinanceEasy
The 72-Hour Rule
Impose a mandatory 72-hour wait on any discretionary purchase above a threshold you set.
- 1 habit
- Ongoing
SleepEasy
The Cool Bedroom
Set the bedroom to roughly 65-68°F (18-19°C) so your core temperature can drop enough to initiate sleep.
- 1 habit
- One-time setup, ongoing
MindEasy
The Physiological Sigh
A double inhale through the nose followed by a long exhale, repeated one to three times, used in the moment of stress.
- 1 habit
- 20 seconds, on demand
WorkEasy
The Shutdown Ritual
A fixed end-of-day sequence: review what's open, plan tomorrow, and declare the day finished.
- 1 habit
- Ongoing, 5-10 min/day
ExerciseEasy
The Strength Mindset
A daily one-minute read on strength as a practice — the principle behind never training to failure.
- 1 habit
- Ongoing, 1 min/day
WorkEasy
The Two-Minute Rule
Scale any habit down to a version that takes two minutes, and treat starting as the entire goal.
- 1 habit
- Ongoing, 2 min
SleepEasy
The Warm Bath Effect
Take a hot bath or shower 1-2 hours before bed to accelerate the core temperature drop that initiates sleep.
- 1 habit
- Ongoing, 10-20 min, 1-2 hrs before bed
WorkModerate
Time Blocking
Assign every working hour to a specific activity the night before, and revise the plan rather than abandoning it.
- 1 habit
- Ongoing, 10 min/day
ExerciseHard
VO2 Max Intervals
A weekly interval session — four minutes near maximum effort, four minutes recovery, repeated four times.
- 1 habit
- Ongoing, 1×40 min/week
FinanceEasy
Weekly Money Review
A short weekly pass over the previous week's transactions, without judgement or budgeting.
- 1 habit
- Ongoing, 20 min/week
WorkModerate
Weekly Review
A weekly pass over every project, commitment and open loop, ending with next week's priorities.
- 1 habit
- Ongoing, 45-60 min/week
MindModerate
Wim Hof Breathing
Three rounds of 30-40 deep breaths followed by a breath hold, optionally paired with cold exposure.
- 1 habit
- Ongoing, 15 min/day
ExerciseModerate
Zone 2 Base Building
Accumulate three to four hours a week of steady aerobic work at an intensity where you can still hold a conversation.
- 1 habit
- Ongoing, 3-4 hrs/week