Huberman Morning Routine

Wake up around 6:00 - 6:30 AM, aiming for a 10:30 PM bedtime. Implementation Intention: 'If my alarm rings between 6:00 and 6:30, I will immediately get out of bed'.

“I'm waking up these days around 6 a.m 6 30 a.m i'm trying to go to sleep by about 10 30 p.m sometimes it's 11 sometimes it's 10.”

Expose your eyes to natural sunlight for 10-30 minutes without sunglasses. Cloudy days may require longer exposure or artificial light. Implementation Intention: 'After waking up, I will immediately go outside and expose my eyes to sunlight for 10 minutes'. Potential barriers: weather, lack of time.

“The single best thing you can do for your sleep your energy your mood your wakefulness your metabolism is to get natural light in your eyes early in the day.”

Drink water with electrolytes (e.g., Element) or sea salt. Implementation Intention: 'Immediately after getting sunlight, I will drink 16oz of water with electrolytes.' Potential Barriers: Forgetting, not having electrolytes available.

“I hydrate I drink water and then yerba mate is my favorite form of coffee excuse me caffeine are you waiting how long are you waiting for 90 to 120 minutes are you doing any salts during that time are you taking any electrolytes in i am a fan of water with element before I had element packets I would just take a little bit of sea salt or pink salt”

Dedicate 60-90 minutes to a challenging cognitive task, avoiding email and social media. Example: Read a research article, work on a document. Implementation Intention: 'Between sunlight and caffeine consumption, I will work on X task for 60-90 minutes.' Potential Barriers: Distractions, lack of a defined task.

“I do everything I can to not do email not do social media and to take care of a few critical tasks these days I'm i have this obsession with trying to do one cognitively hard thing a day one and one physically hard thing a day”

Consume caffeine, preferably yerba mate, 90-120 minutes after waking. Implementation Intention: '90-120 minutes after waking up, I will drink yerba mate.' Potential Barriers: Forgetting, lack of yerba mate/caffeine source.

“Then I do caffeine about 90 to 120 minutes after waking.”

Engage in a physical workout, weight training every other day. Include warm-up (10 mins) and focus intensely for 40-50 minutes. Implementation Intention: 'After caffeine, I will start my workout at X time and workout out for 45-60 mins'. Potential Barriers: Lack of time, gym access.

“I generally will then do some sort of physical workout I have a very consistent routine I've done over 30 years where I weight train for 45 or minutes to an hour every other day”

On weight training off days, engage in cardio, such as running, weighted vest walks, or backwards walking (kneesovertoesguy). Implementation Intention: 'On days I am not weight training, I will do cardio for 30-45 minutes'. Potential Barriers: Weather, lack of equipment.

“Those are my favorite forms of cardio sometimes swimming but typically I'll go running for 30 to 45 minutes or if I'm feeling a little bit lazier because I always find the high intensity stuff to be easier than the long drawn out stuff I'll sometimes throw on a weight vest a 30 or 50 pound weight vest and I'll go out for a shorter run”

Eat a post-workout meal, such as oatmeal, fruit, fish oil, and a protein drink. Implementation Intention: 'Immediately after my workout I will eat oatmeal and fruit'. Potential Barriers: Lack of time to prepare, lack of ingredients.

“I'll eat I like oatmeal after I train oatmeal fruit some fish oil protein drink.”

Eat your biggest meal of the day. Example: steak, salad, brazil nuts. Implementation Intention: 'At X time I will eat lunch, aiming for a high protein, high fat meal'.

“My lunch is pretty much the biggest meal of the day if I have my way it'll be a steak a salad maybe a little more starch although I sort of got it earlier um brazil nuts.”

Work for 30-60 minutes, typically on email. Implementation Intention: 'Directly after lunch, I will work on email for 30 mins'.

“I usually will work a little bit more for about 30 minutes or an hour typically email.”

Take a 10-30 minute yoga nidra nap. Implementation Intention: 'After email, I will do a yoga nidra session for 10-30 minutes'.

“I'll take a um 10 to 30 minute yoga nidra nap or a nap and then come back refreshed”

Focus on a cognitively demanding task again for several hours, with phone off and out of the room. Implementation Intention: 'After yoga nidra I will turn my phone off and work on a cognitive task for X hours'.

“The key is then to try and get something really useful done cognitively again so some people might look at this and say wait you're working for an hour in the morning and 30 minutes here and an hour in the afternoon when are you actually working but it's really about the depth of the trench when you're working and so if I'm gonna drop into something again for a few hours in the afternoon I'm really going to drop into it and that's typically phone off and out of the room”