Twitter CEO Jack Dorsey's daily wellness habits include fasting, five-mile walks, and two hours of meditation.

Jack Dorsey wakes up at 5 every morning. His morning ritual includes a 60-minute meditation and an ice bath. Dorsey believes that controlling his morning, helps him tackle challenges at work. Of course, there's countless benefits of having a strict morning routine, one of them being building mental resilience. In this Daily Routine, we will explore how Jack Dorsey performs optimally by viewing health as a habit.

1. Meditating

Dorsey aims to meditate one hour in the morning and one at night, claiming that it has helped him maintain mental clarity for over two decades. If two hours are not feasible, even 10 minutes of meditating a day can accumulate countless benefits.

Dorsey has specifically practices Vipassana meditation , an ancient Buddhist meditation technique also known as "insight meditation". Its guiding principle is non-judgment and personal thought acknowledgement with the aim of reaching a calm and focused mind.

2. Cold Showers

After going from a warm bed into a cold bath helps reduce stress and inflammation, but also build self confidence. Going from a warm bed straight into a cold shower might sound crazy but can help you reach the state of mind of a warrior.

"If I can will myself to do that thing, I can do nearly anything.”

In fact, there is a whole community emerging from "the cold" after the Iceman, Wim Hof. Jack has seen countless benefits following the habits of Wim. The cold might sound uncomfortable, but it can definitely give us a boost in energy and mood.

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3. Exercising

Walking to work helps Dorsey reflect and appreciate his surroundings. The journey to his office helps him get some fresh air and exercise.

" It’s just this one of those take-back moments where you’re like, Wow, I’m alive! "

Work might get overwhelming sometimes therefore Dorsey works from home on Tuesdays allowing him to think clearly. But Jack doesn't let this get in the way of exercising daily. Even without a personal trainer or a gym, he always finds ten minutes to break a sweat by doing high intensity interval training workouts.

4. Hot & Cold Stimulation

Three years ago, Dorsey started using saunas and ice baths in the evening. He repeats the process three times, finishing with one minute in the ice bath. There are many healing benefits to the "Hot Sauna Cold Plunge" technique including:  easing pain, detoxing the body and many more.

5. Intermittent Fasting

Dorsey only eats dinner that could contain fish, chicken, or steak with a salad, spinach, asparagus or Brussels sprouts. He treats himself with mixed berries or some dark chocolate for dessert and sometimes drinks red wine.

“During the day, I feel so much more focused and driven.”

The technique is known as intermittent fasting which helps burn fat and can reduce oxidative stress and inflammation in the body. Most importantly intermittent fasting, we diminish the chances of being diagnosed with chronic disease.

In fact, intermittent fasting also helps Dorsey sleep better!

“I can go to bed and actually knock out in 10 minutes, if not sooner than that. It really changed how quickly I fell asleep and more so how deep I felt I was sleeping.”

Dorsey has a wearable Oura ring, which measures sleep quality, recovery speed and daily activity. Tracking sleep is important because it stimulates regions of the brain that are used for learning. In addition, the Oura ring makes accurate measurements of  heart rate variability (HRV) which is extremely helpful to detect your stress and recovery levels!

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