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Pavel Durov-inspired daily protocols

A minimalist founder routine focused on discipline, mental clarity, physical training, self-restraint, and low-distraction productivity.

Start here

Do not try to do everything at once. Start with these 3 foundational protocols.

Daily flow

  • No Phone Morning
  • Quiet Thinking
  • Bodyweight Exercise
  • Do First, Feel Later

Protocols in this playbook

Tap a protocol to see the full guide and details.

How I use this playbook

This playbook is best treated as an inspiration map, not as a strict prescription. The useful part is the pattern: reduce low-value inputs, protect independent thinking, train the body, and make fewer decisions that trade long-term clarity for short-term stimulation.

For most users, the original intensity should be scaled down. Start with the no-phone morning, a short quiet thinking window, and a realistic physical training habit before layering fasting, stricter food rules, or heat and cold exposure.

Notes and safety: Educational only, not medical advice. This routine includes advanced training, fasting, substance restraint, and heat/cold exposure. Scale aggressively, avoid risky practices when contraindicated, and never stop prescribed medication without a qualified medical professional.