Huberman's Energizing Morning Ritual for Peak Performance
Recommended Frequency:
Every day
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Wake Up and Record Time
Upon waking, write down the time to determine your temperature minimum, which is approximately two hours before your average wake-up time. Knowing your temperature minimum helps you optimize various aspects of your day, such as sleep, eating schedules, and focus times. 📝⏰
Morning Walk
Take a morning walk to generate optic flow, which reduces amygdala activation and promotes a calm yet alert state. This practice also exposes you to natural light, which is crucial for regulating your circadian rhythms and overall health. 🚶♂️🌞
Hydrate and Caffeinate
After your morning walk, rehydrate with water and electrolytes, and consume a caffeine source like yerba mate or guayusa tea. Delaying caffeine intake by 90-120 minutes after waking up prevents an afternoon energy crash and optimizes the effects of caffeine. 💦☕
Fasted Focus Work
Engage in a 90-minute focused work session while fasting to increase adrenaline levels, which enhances learning, focus, and information retention. This practice leverages the body's natural rhythms to optimize cognitive performance. 💻🧠
Focused work session
- 💪Enhance Focus and LearningFasting increases adrenaline levels, which improves focus, information encoding, and retention, making this an ideal time for cognitive work.
- 💪Optimize ProductivityBy leveraging the body's natural rhythms and eliminating distractions, this focused work session maximizes productivity and cognitive performance.
- 💪Optimize Circadian RhythmsKnowing your temperature minimum allows you to align your daily activities with your body's natural rhythms, enhancing overall health and well-being.
- 💪Reduce AnxietyOptic flow generated during the walk reduces activation in the amygdala, the brain's fear and anxiety center, promoting a calm yet alert state.
- 💪Regulate Circadian RhythmsExposure to natural light in the morning helps synchronize your body's internal clock, supporting healthy sleep-wake cycles and overall well-being.
- 💪Prevent Afternoon CrashesDelaying caffeine intake until 90-120 minutes after waking up prevents an afternoon energy crash by allowing natural cortisol levels to rise first.
- 💪Enhance HydrationProper hydration with electrolytes supports optimal brain function, mental performance, and overall health.
What do I need to start this routine?