Strength Training Regimen
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.
Wing Chun Kung Fu
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.
Plant-Based Nutrition
Follows 80% vegan diet emphasizing legumes, quinoa, and plant proteins. Allows occasional sustainably sourced fish. Uses nut-based cheeses and algae supplements for nutrients.
Hydration Protocol
Consumes 1 gallon of water daily with added electrolytes. Uses timed bottles to ensure consistent intake and tracks urine color for hydration status.
Yoga Integration
Performs 30-minute vinyasa flows 6 mornings weekly. Focuses on hip-opening poses to counteract weight training tightness and uses pranayama breathing techniques.
Supplement Stack
Takes curated supplements including omega-3s from algae, plant-based protein powder, and vitamin D3. Avoids stimulant-based pre-workouts.
Family Scheduling
Blocks 6-8PM daily for uninterrupted family time. Includes device-free dinners and weekend adventures with his children.
12-Step Commitment
Attends weekly meetings and maintains sponsor contact. Reads daily meditation literature and does nightly inventory.
Creative Collaboration
Hosts weekly brainstorming sessions with Team Downey writers. Uses improv techniques to explore character motivations beyond scripts.
Decision Journaling
Writes 500 words nightly analyzing key choices. Uses prompts like 'What fear influenced this?' and 'How does this align with values?'
Cognitive Reframing
Practices identifying negative thought patterns. Uses physical anchors like rotating a ring to trigger perspective shifts.
Mindful Eating
Chews each bite 20+ times. Uses chopsticks to slow pace and eats from blue plates shown to reduce appetite.
Digital Minimalism
Limits social media to 20 minutes daily via app blockers. Uses dumbphone during family vacations.
Character Immersion
Lives in character 2 weeks pre-filming. Learns related skills like violin for roles and adopts mannerisms full-time.
Gratitude Mapping
Creates weekly mind maps of positive influences. Shares these with mentors and family to reinforce connections.
Cold Exposure
Takes 3-minute cold showers post-workout. Uses cryotherapy monthly for recovery.
Philanthropic Scheduling
Allocates 10% of income/time to charity. Focuses on prison reform and addiction nonprofits.
Script Analysis Ritual
Reads scripts aloud while walking. Uses different voices for characters to test emotional resonance.
Restorative Sleep Protocol
Maintains 65°F bedroom temperature. Uses red lights post-8PM and tracks sleep stages via Oura ring.
Creative Cross-Training
Practices piano daily and takes sculpture classes. Limits acting-related activities on weekends.