Lex Fridman's Supercharged Day
6 x week, Mon-Sat, Sun is day off
15 Protocols in this Routine
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Recommended Frequency:
This routine should be done daily, with the protocols spread throughout the day as per the recommended times. However, the user can adjust timing as needed.
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Envision your athletic journey as a captivating story where you are the main character. Use this journaling practice to:
Seeing yourself as the star helps build the self-belief and resilience needed for athletic greatness. š«
Take a few minutes to reflect on the most impactful scene or moment from your athletic journey today. Use vivid details to recount this experience, whether it was a triumph, challenge or anything in between. This is your space to shape the narrative.
Take a few minutes each evening to acknowledge and appreciate the positive aspects of your athletic journey by writing out 3 things you're grateful for. This can be:
Gratitude journaling provides a tangible record of the enjoyment found in the daily grind, motivating you by reminding you why you started. It also decreases stress, increases optimism and lessens anxiety. š
Take a moment to reflect on your day and write down 3 things related to your athletic journey that you're grateful for, no matter how big or small. These can be bullet points or short paragraphs.
Use this 3-step journaling process to identify, understand and find actionable solutions for overcoming mental blocks hindering peak performance:
Identify the Block - List all possibilities for what could be holding you back (self-doubt, fear, external pressures etc). Reflect on each to pinpoint the root cause.
Understand the Emotions - Explore how you truly feel about this block. Are you frustrated, anxious, demotivated? Expressing emotions enhances emotional awareness.
Find Solutions - Shift your focus to potential actions within your control to change the situation. This engages a problem-solving mindset.
This process builds emotional intelligence and resilience to break through mental barriers. š§
First, use the prompt 'What is really holding you back?' to list out all the possible mental blocks or challenges you may be facing that are hindering peak performance. This could include self-doubt, fear of failure, external pressures etc.
Next, reflect on the emotions surrounding the primary mental block you identified. Use the prompt 'How are you really feeling about this?' to dig deeper - are you feeling frustrated, anxious, demotivated or something else? Expressing these emotions enhances self-awareness.
Finally, use the prompt 'What is in my control to change this?' to shift your focus to actionable steps you can take to overcome the mental block. Brainstorm potential solutions and actions within your control to engage a problem-solving mindset.
Adopt the approach that Lex uses to fit everything that he finds meaningful into his day
The morning routine I have adopted for the last six months from over eight years of testing, and the bulk of it has primarily been taken from Andrew Hubermans work.
Lifestyle habits from Matt Walker to adopt into your daily routine to improve deep sleep, wake up feeling refreshed, reduce cravings, and promote lasting brain and body wellness.
Insights about caffeine from Professor Matt Walker to adopt into your daily routine to improve deep sleep, wake up feeling refreshed, reduce cravings and promote lasting brain and body wellness.
Use Rhonda Patrick's stack of Training, Sauna, Hydration, and Cold to improve your bio-markers for aging and health. Sauna lowers the risk of dementia, heart disease, stroke, depression, and all-cause mortality.
Use fasting, caffeine, and cold exposure to boost your cognitive function and mental clarity
Fast in the morning and evening, with an 8-hour eating window, to get maximum gains for health
Use science-backed tools for enhancing focus, learning, creativity, sleep, physical strength and endurance, and brain and body health.
Combining Cal Newport Deep Work Protocols with Lex Fridman's Intentional Planning and Reflection Protocols to Live an Intentional Day
Sleep habits to help achieve your goals from one of the world-leading experts on the science and application of methods to increase strength, hypertrophy, and endurance performance.