The routine · 6 steps · 1 min read

Tom Brady’s daily routine

His sleep routine from his 2017 book The TB12 Method, as CNBC reported it, plus a 2016 interview from his playing years.

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The day ring

3 of 6 steps have a stated clock time. Tap a dot to jump to it.

Sleep

At a glance

6 steps

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The day, step by step

Morning

Day

Earlier in the day
Training
Train early, not at night
“If you exercise at night, make sure it’s two to three hours before you go to sleep.”
¹
Meals
Nutrition
Lots of vegetables and lean meat
“A lot of veggies, a lot of lean meats, nothing that’s going to set me back.”
²

Evening

Dinner
Nutrition
Dinner is the last thing he eats
“If I ever eat dessert, I try to do it after lunch.”
¹
8:30 pm
Sleep
Screens off
He turns devices off half an hour before bed, and there’s no TV in the bedroom.
¹
9:00 pm
Sleep
Bed, in a cool, dark room
“I like my room cool, dark, and as quiet as possible.”
¹

He co-founded TB12, which sells products including the sleepwear he mentions. We don’t link them.

One routine a week ✦

Every Sunday. New people as soon as they’re added. Free.

Busy-person version

When	Step	Source
6:00 am	Up Sleep	¹
Earlier in the day	Train early, not at night Training	¹
Meals	Lots of vegetables and lean meat Nutrition	²
Dinner	Dinner is the last thing he eats Nutrition	¹
8:30 pm	Screens off Sleep	¹
9:00 pm	Bed, in a cool, dark room Sleep	¹