1. WAKE UP EARLY.
Waking up early, usually around 5:00 or 6:00 am helps you feel more
energized and focused throughout the day. Additionally, early mornings
are beneficial for regulating circadian rhythms, which can help to
improve sleep quality.
2. GET EXPOSURE TO NATURAL LIGHT.
As soon as you wake up, preferably within the first hour, try to get
exposure to natural light. This can help to regulate the body’s internal
clock and improve overall mood and energy levels. If it’s still dark
outside, use a lightbox to simulate natural light exposure.
3. HYDRATE.
Drink water as soon as possible after waking up to help rehydrate the
body and improve digestion. Adding some lemon juice or apple cider
vinegar to the water alkalizes the body and improves gut health. If you
consider the gut-brain connection, it is even more important why you
should treat your gut with care.
4. MEDITATE.
Meditation is an essential part of Andrew Huberman’s morning routine.
Practice for at least 10 minutes every morning to help reduce stress and
improve mental clarity. Focusing on breathing during meditation can help
to regulate the autonomic nervous system and improve overall relaxation.
5. STRETCH.
Spend a few minutes stretching each morning to help improve flexibility,
reduce muscle tension, and increase blood flow. Huberman also suggests
incorporating some light yoga or mobility exercises into the stretching
routine.
6. EXERCISE.
Exercise is another key component of Huberman’s morning routine. Engage
in some form of physical activity, such as jogging or lifting weights,
to help improve overall fitness and energy levels. Incorporating some
high-intensity interval training (HIIT) into the exercise routine helps
improve cardiovascular health and metabolism.
7. FUEL UP WITH A HEALTHY BREAKFAST.
A healthy breakfast is an important part of Huberman’s morning routine.
He suggests consuming a meal that is rich in protein, healthy fats, and
complex carbohydrates to help provide sustained energy throughout the
day. Huberman suggests options such as eggs, avocado, and whole-grain
toast.
8. COLD EXPOSURE.
Exposing the body to cold temperatures can have several health benefits.
Taking a cold shower or immersing the body in a cold pool or tub for a
few minutes each morning helps to improve circulation, reduce
inflammation, boost metabolism, and guard your health against cold
weather. Start with a quick 15-second cold shower and then increase the
time by adding 10 seconds each morning. You can turn the temperature on
once you get your few icy minutes.
9. JOURNAL.
Writing a journal is another practice from Andrew Huberman’s morning
routine. Each morning, spend a few minutes writing down thoughts, goals,
and intentions for the day. Journaling can help to improve self-
awareness and mental clarity and can also serve to track progress toward
personal goals.
10. SET AND REVIEW DAILY GOALS.
Setting daily goals to stay focused and motivated throughout the day.
Set both short-term and long-term goals and write them down in a planner
or journal. Review your goals at the end of the day to reflect on
progress and identify areas for improvement.
