Andrew Huberman’s Morning Routine, Backed by Neuroscience

Dr. Huberman wakes up between 5:30 and 6:30 AM.

The first thing he does is a personal assessment, where he asks himself if he feels rested. If he does, he gets out of bed. If he doesn’t, he does a 10 to 30 minute Yoga nidra passive listening session

If you try to make up for a bad night’s sleep with a two hour nap, you'll throw your carefully calibrated sleep schedule out of whack. If you instead practice yoga nidra or another type of NSDR and stick with your routine, you'll be better off

After waking, Dr. Huberman goes outside for 10-30 minutes every day.

He usually journals during this time and writes down some things he wants to do that day, but he sometimes walks or runs. He also avoids caffeine for the first 90-120 minutes he’s awake

Takeaways for your routine

• Go outside first thing in the morning for 10-30 minutes. • Consider running or walking to tap into a state of optic flow. • Avoid caffeine for at least 90 minutes.

Takeaways for your routine:

• Wake at the same time every day. • Perform a rest assessment before getting out of bed. • If you don’t feel rested, consider a yoga nidra or meditation session to reset your brain

Takeaways for your routine

• Set daily goals for yourself and write them down before you start to work. • For the first half of the day, don't look at email or social media unless it's absolutely necessary. • Train your brain to do deep work. Huberman works in 90 minute blocks, but you can aim for shorter periods of time at first