If you’ve ever wondered how top performers manage their day, Andrew Huberman’s morning routine gives a perfect glimpse into a neuroscientist’s disciplined, yet insightful habits. If you’re into optimizing your productivity or well-being, Huberman’s daily structure might just inspire you to elevate your own routine.
Step-by-Step: Andrew Huberman’s Morning Routine Explained:
Let’s break it down, step-by-step, so it feels like you’re getting advice from a friend.
1. Early Wake-Up and Sunlight Exposure (6:00 AM):
The first thing Huberman does upon waking is to get outside for natural sunlight. He’s a firm believer in syncing his circadian rhythms to daylight. If you’re like me, this seems simple, but it’s incredibly effective. He doesn’t just stare out the window though, he actively steps outside for 10–30 minutes of sunlight. This helps regulate melatonin, which controls your sleep-wake cycle and gives you a solid energy boost to start the day.
Imagine, instead of scrolling through your phone or lazing around, the first thing you do is head out for a dose of natural light. It’s like a brain reset button. I tried this, and honestly, it felt refreshing to connect with the outside world before diving into the daily grind.
2. Hydration and No Caffeine (6:30 AM):
Another thing I love about Andrew’s routine is his focus on hydration before anything else. After soaking in the morning sun, he drinks a big glass of water, no caffeine yet. The idea here is simple: replenish what’s lost overnight, and prime your body for the day ahead. He doesn’t touch coffee or tea until at least 90 minutes to 2 hours after waking up.
I’ve noticed that pushing back my caffeine intake actually gives me longer-lasting energy throughout the day. Plus, it helps prevent that mid-afternoon crash. So, next time, resist the urge to chug coffee right after you wake up—give your body a chance to hydrate first.
3. Breathing Exercises (6:45 AM):
This is where things get interesting, Huberman incorporates deliberate breathing exercises into his morning routine. Specifically, he practices a method called “cyclic hyperventilation,” which is similar to the Wim Hof technique. He does this for about 5–10 minutes.
I tried this out, and while it feels intense at first, you start to feel more alert and focused afterward. If you’ve been looking for a way to calm your mind and get energized without needing extra caffeine, give these breathing exercises a shot. It’s like waking up your brain on a deeper level.
4. Cold Exposure (7:00 AM):
Next up, Huberman is a fan of cold exposure, either through a cold shower or an ice bath. While it might sound torturous, he explains that it helps wake up his nervous system and boost alertness. Plus, it’s been shown to improve mood and stress resilience.
When I started doing cold showers, it felt like an instant jolt. You might feel hesitant to try this, but trust me, once you get past the initial shock, you’ll feel supercharged for the day. It’s like flipping a switch in your body that says, “I’m ready to crush it!”
5. Focused Work Block (7:30 AM – 11:00 AM):
By this point, Huberman is ready to jump into his first work block of the day. He schedules about 3–4 hours of deep, focused work, typically starting with his most important tasks first. If you struggle with getting distracted, here’s a tip I picked up from him, set your phone aside and focus fully on the task at hand. It’s hard at first, but you’d be surprised how much you can get done when you’re in full flow.
Personally, I found that this “early win” gives me a boost for the rest of the day. So if you want to get the hardest tasks out of the way and feel accomplished by noon, carve out this undistracted work time.
6. First Meal and Caffeine (11:00 AM):
Finally, after his productive morning, Andrew Huberman has his first meal around 11:00 AM. He sticks to a high-protein, high-fat diet to keep his energy steady. He also has his first cup of coffee around this time, once his cortisol levels naturally dip.
If you’re a late eater like me, this strategy feels pretty aligned. Eating later and pairing it with caffeine in a more controlled manner feels a lot better than mindlessly snacking throughout the morning.
Huberman’s Morning Routine at a Glance:
Time
Habit
Purpose/Benefit
6:00 AM
Wake up, get sunlight
Sync circadian rhythm, boost energy
6:30 AM
Drink water, no caffeine
Rehydrate body, avoid early caffeine crash
6:45 AM
Breathing exercises
Increase alertness and focus
7:00 AM
Cold exposure
Wake up nervous system, boost resilience
7:30 AM
Focused work
Maximize productivity
11:00 AM
First meal and coffee
Maintain energy levels throughout the day
Andrew Huberman’s Morning Routine (Infographic):
Final Thoughts
Andrew Huberman’s routine is a masterclass in optimizing your day, blending scientific insights with practical habits. What’s really cool is that most of these tips are simple to adopt, whether it’s getting more sunlight, delaying your coffee, or adding a cold shower. Personally, since trying out his morning habits, I’ve felt sharper and more energized during the day.
If you’re looking to upgrade your morning routine, I highly recommend giving a few of these tips a shot. Let me know how it goes – your brain and body will thank you.
