Robert Downey Jr Habits for Peak Performance and Sobriety

Combines compound lifts like squats, deadlifts, and bench presses with functional movements to build muscle mass and boost metabolism. Includes 4-5 weekly sessions focusing on different muscle groups.

Practices this Chinese martial art 3-4 times weekly for 60-90 minute sessions. Emphasizes close-range combat drills, wooden dummy techniques, and sensitivity training.

Follows 80% vegan diet emphasizing legumes, quinoa, and plant proteins. Allows occasional sustainably sourced fish. Uses nut-based cheeses and algae supplements for nutrients.

Consumes 1 gallon of water daily with added electrolytes. Uses timed bottles to ensure consistent intake and tracks urine color for hydration status.

Performs 30-minute vinyasa flows 6 mornings weekly. Focuses on hip-opening poses to counteract weight training tightness and uses pranayama breathing techniques.

Takes curated supplements including omega-3s from algae, plant-based protein powder, and vitamin D3. Avoids stimulant-based pre-workouts.

Blocks 6-8PM daily for uninterrupted family time. Includes device-free dinners and weekend adventures with his children.

Attends weekly meetings and maintains sponsor contact. Reads daily meditation literature and does nightly inventory.

Hosts weekly brainstorming sessions with Team Downey writers. Uses improv techniques to explore character motivations beyond scripts.

Writes 500 words nightly analyzing key choices. Uses prompts like 'What fear influenced this?' and 'How does this align with values?'

Practices identifying negative thought patterns. Uses physical anchors like rotating a ring to trigger perspective shifts.

Chews each bite 20+ times. Uses chopsticks to slow pace and eats from blue plates shown to reduce appetite.

Limits social media to 20 minutes daily via app blockers. Uses dumbphone during family vacations.

Lives in character 2 weeks pre-filming. Learns related skills like violin for roles and adopts mannerisms full-time.

Creates weekly mind maps of positive influences. Shares these with mentors and family to reinforce connections.

Takes 3-minute cold showers post-workout. Uses cryotherapy monthly for recovery.

Allocates 10% of income/time to charity. Focuses on prison reform and addiction nonprofits.

Reads scripts aloud while walking. Uses different voices for characters to test emotional resonance.

Maintains 65°F bedroom temperature. Uses red lights post-8PM and tracks sleep stages via Oura ring.

Practices piano daily and takes sculpture classes. Limits acting-related activities on weekends.