Tim Ferriss Habits for Optimal Living and Productivity
Periodic Table of Habits
Filters & Legend
Impact:
Effort:
Category:
Impact
High
Medium
Low
Effort
High
Medium
Low
Categories
Low Effort
Medium Effort
High Effort
High Impact
1
MB
Make Bed for Productivity
17
SC
Selective Call Screening
2
TM
Transcendental Morning Meditation
3
FG
Five-Minute Gratitude Journaling
14
UT
Uncomfortable Task Inventory
7
TP
Two-Task Priority Limiting
8
DB
Delegation Before Automation
13
SF
Screen-Free First Hour
18
ET
Email Timeboxing
20
NI
Non-Work Identity Cultivation
Medium Impact
10
GN
Glycogen-Stabilizing Night Snack
16
PE
Priming Exercise Bursts
5
KS
Kettlebell Swing Conditioning
11
FB
Fiction-Only Bedtime Reading
12
AB
Adaptogenic Bath Ritual
15
TT
Titanium Tea Protocol
4
EK
Exogenous Ketone Supplementation
6
AP
Acroyoga Partner Training
9
SC
Strategic Carb Cycling
19
WD
Weekly Digital Sabbatical
Low Impact
No low effort habits
No medium effort habits
No high effort habits
Make Bed for Productivity
Impact:
Effort:
#Productivity
Quickly straighten bedding to create visual order, using a 'sweep-under-blanket' approach rather than hotel-style precision. Establishes early accomplishment and reduces visual distractions in workspaces.
Transcendental Morning Meditation
Impact:
Effort:
#Health
20-minute mantra-based meditation session using techniques like TM or Headspace, sometimes substituted with mobility exercises. Includes 2-minute decompression period post-session.
Five-Minute Gratitude Journaling
Impact:
Effort:
#Growth
Structured journaling focusing on daily priorities and appreciation using prompts. Alternates with free-form 'Morning Pages' for problem-solving different cognitive needs.
Exogenous Ketone Supplementation
Impact:
Effort:
#Health
Consumes KetoForce or Brain Octane Oil upon waking to induce ketosis. Paired with occasional slow-carb breakfasts when muscle gain is prioritized.
Kettlebell Swing Conditioning
Impact:
Effort:
#Health
5-minute high-intensity kettlebell sessions 3x weekly. Focuses on explosive hip hinges rather than maximum weight lifting.
Acroyoga Partner Training
Impact:
Effort:
#Connections
Combines yoga, acrobatics, and Thai massage in 2x weekly sessions. Focuses on body awareness and reciprocal trust-building.
Two-Task Priority Limiting
Impact:
Effort:
#Productivity
Restricts daily to-do list to 2 mission-critical items. All other tasks must be delegated, automated, or eliminated entirely.
Delegation Before Automation
Impact:
Effort:
#Productivity
Systematically eliminates tasks before considering automation solutions. Only delegates what can't be automated.
Strategic Carb Cycling
Impact:
Effort:
#Health
Alternates ketogenic mornings with slow-carb lunches depending on training goals. Uses lentils and spinach for muscle gain phases.
Glycogen-Stabilizing Night Snack
Impact:
Effort:
#Health
Consumes apple with almond butter or celery with nut butter before bed. Avoids hypoglycemic crashes disrupting sleep quality.
Fiction-Only Bedtime Reading
Impact:
Effort:
#Health
Exclusively reads fiction before sleep. Avoids non-fiction to prevent problem-solving mindset activation.
Adaptogenic Bath Ritual
Impact:
Effort:
#Health
Evening soak with Epsom salts and essential oils like lavender. Incorporates contrast hydrotherapy with cold water immersion cycles.
Screen-Free First Hour
Impact:
Effort:
#Productivity
Strict no-phone/computer policy for 60 minutes post-waking. Uses physical journals and analog tools during this period.
Uncomfortable Task Inventory
Impact:
Effort:
#Productivity
Writes 3-5 anxiety-provoking tasks each morning. Asks if completing just one would make the day successful.
Titanium Tea Protocol
Impact:
Effort:
#Health
Brews pu-erh/green tea blend with turmeric and ginger. Uses precise 85\u00b0C water temperature for optimal extraction.
Priming Exercise Bursts
Impact:
Effort:
#Health
5-10 pushups with ring turnouts upon waking. Activates nervous system through compound movement patterns.
Selective Call Screening
Impact:
Effort:
#Productivity
Never answers unrecognized numbers. Requires voicemail screening before callback consideration.
Email Timeboxing
Impact:
Effort:
#Productivity
Avoids email first 90 minutes after waking and last 60 minutes before bed. Processes in scheduled batches only.
Weekly Digital Sabbatical
Impact:
Effort:
#Health
24-hour phone/email disconnect once weekly. Physical separation from devices during this period.
Non-Work Identity Cultivation
Impact:
Effort:
#Growth
Schedules non-negotiable relationship/fun activities as calendar blocks. Treats them with equal priority as business meetings.
