Playbooks
Copy practical protocol playbooks from me, experts, athlete routines, and focus areas.
Featured
Huberman-inspired daily protocols
A daily protocol inspired by public work from Dr. Andrew Huberman, designed to organize light, movement, focus, energy, and sleep-supportive habits across the day.
- Difficulty
- Medium
- Cost
- Average
Includes 6 categories
Pavel Durov-inspired daily protocols
A minimalist founder routine focused on discipline, mental clarity, physical training, self-restraint, and low-distraction productivity.
- Difficulty
- Advanced
- Cost
- Expensive
Includes 6 categories
Fall Asleep Faster
This playbook targets sleep-onset latency: the time between trying to sleep and actually falling asleep. It combines a fixed wake time, a repeatable wind-down, optional warm bathing and stimulus control. The goal is not to force sleep; it is to make sleepiness more likely and prevent the bed from becoming a place for work, scrolling or frustration.
- Difficulty
- Medium
- Cost
- Free
Includes 2 categories
All playbooks
Huberman-inspired daily protocols
- Difficulty
- Medium
- Cost
- Average
Pavel Durov-inspired daily protocols
- Difficulty
- Advanced
- Cost
- Expensive
Increase REM Sleep
- Difficulty
- Easy
- Cost
- Free
Increase Deep Sleep
- Difficulty
- Medium
- Cost
- Free
Fall Asleep Faster
- Difficulty
- Medium
- Cost
- Free
Lower Resting Heart Rate
- Difficulty
- Medium
- Cost
- Free
Increase VO₂ Max
- Difficulty
- Hard
- Cost
- Free
Build Full-Body Strength
- Difficulty
- Medium
- Cost
- Free
Increase Uninterrupted Focus Time
- Difficulty
- Medium
- Cost
- Free
Reduce Acute Stress in 10 Minutes
- Difficulty
- Easy
- Cost
- Free
Improve Balance and Stability
- Difficulty
- Medium
- Cost
- Free
Train for the Centenarian Decathlon
- Difficulty
- Hard
- Cost
- Free
Prevent Founder Burnout
- Difficulty
- Medium
- Cost
- Average
Start simple: Choose one protocol first. Build consistency, then add more when it feels natural.