Huberman's Energizing Morning Ritual for Peak Performance

Recommended Frequency:

Daily

Start your day with this energizing routine designed to promote alertness, focus, and productivity. By leveraging sunlight exposure, physical activity, and strategic nutrition, you'll prime your body and mind for optimal performance throughout the day. 🌞🚶‍♂️☕

Inspired By Creator

I am a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. In 2021, I launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in Science, Education, and Health & Fitness

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Preview Of Huberman's Energizing Morning Ritual for Peak Performance: A Visual Guide

What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Wake Up and Record Time

7:00 AM 5m

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. 📝⏰

Write down wake-up time

Grab a pen and paper next to your bed and record the time you woke up. This will help you determine your temperature minimum.

Morning Walk

7:20 AM 30m

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. 🚶‍♂️🌞

Go for a morning walk

Step outside and take a leisurely walk, preferably in an open area with plenty of natural light exposure.

Hydrate and Caffeinate

8:35 AM 5m

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. 💦☕

Choose a caffeine source

Yerba Mate

Guayusa Tea

Coffee

Espresso

Select your preferred caffeine source, such as yerba mate, guayusa tea, or a small amount of coffee or espresso.

Drink water with electrolytes

Consume 16-32 ounces of water with a pinch of sea salt or an electrolyte supplement to rehydrate and replenish essential minerals.

Fasted Focus Work

9:00 AM 90m

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. 💻🧠

Set up workspace

Position your computer screen at eye level or slightly higher to support heightened alertness. Ensure your workspace is free from distractions.

Enable focus mode

Use an app like Freedom to block internet access and prevent distractions during your focused work session.

Focused work session

0% (1h 30m)

Engage in a highly focused work session for 90 minutes, avoiding distractions and breaks during this time.

Quick Links

What You'll Get

💪
Enhance Focus and Learning
Fasting increases adrenaline levels, which improves focus, information encoding, and retention, making this an ideal time for cognitive work.
💪
Optimize Productivity
By leveraging the body's natural rhythms and eliminating distractions, this focused work session maximizes productivity and cognitive performance.
💪
Optimize Circadian Rhythms
Knowing your temperature minimum allows you to align your daily activities with your body's natural rhythms, enhancing overall health and well-being.
💪
Reduce Anxiety
Optic 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 Rhythms
Exposure to natural light in the morning helps synchronize your body's internal clock, supporting healthy sleep-wake cycles and overall well-being.
💪
Prevent Afternoon Crashes
Delaying caffeine intake until 90-120 minutes after waking up prevents an afternoon energy crash by allowing natural cortisol levels to rise first.
💪
Enhance Hydration
Proper hydration with electrolytes supports optimal brain function, mental performance, and overall health.

What you need to get started

As recommended by the creator

What do I need to start this routine?

Strongly Recommended

Reveri.com

View

Try It Out, Adjust As You Go!

What People Think About This Routine

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Your current habits are perfectly designed to deliver your current results
― James Clear

Huberman's Energizing Morning Ritual for Peak Performance

Recommended Frequency:

Daily

Start your day with this energizing routine designed to promote alertness, focus, and productivity. By leveraging sunlight exposure, physical activity, and strategic nutrition, you'll prime your body and mind for optimal performance throughout the day. 🌞🚶‍♂️☕

Inspired By Creator

Andrew Huberman, Professor @hubermanlab

282Views

1Likes

0Rating

Preview Of Huberman's Energizing Morning Ritual for Peak Performance: A Visual Guide

What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Wake Up and Record Time

7:00 AM 5m

Write down wake-up time

Grab a pen and paper next to your bed and record the time you woke up. This will help you determine your temperature minimum.

Morning Walk

7:20 AM 30m

Go for a morning walk

Step outside and take a leisurely walk, preferably in an open area with plenty of natural light exposure.

Hydrate and Caffeinate

8:35 AM 5m

Choose a caffeine source

Yerba Mate

Guayusa Tea

Coffee

Espresso

Select your preferred caffeine source, such as yerba mate, guayusa tea, or a small amount of coffee or espresso.

Drink water with electrolytes

Consume 16-32 ounces of water with a pinch of sea salt or an electrolyte supplement to rehydrate and replenish essential minerals.

Fasted Focus Work

9:00 AM 90m

Set up workspace

Position your computer screen at eye level or slightly higher to support heightened alertness. Ensure your workspace is free from distractions.

Enable focus mode

Use an app like Freedom to block internet access and prevent distractions during your focused work session.

Focused work session

0% (1h 30m)

Engage in a highly focused work session for 90 minutes, avoiding distractions and breaks during this time.

Quick Links

What You'll Get

💪
Enhance Focus and Learning
Fasting increases adrenaline levels, which improves focus, information encoding, and retention, making this an ideal time for cognitive work.
💪
Optimize Productivity
By leveraging the body's natural rhythms and eliminating distractions, this focused work session maximizes productivity and cognitive performance.
💪
Optimize Circadian Rhythms
Knowing your temperature minimum allows you to align your daily activities with your body's natural rhythms, enhancing overall health and well-being.
💪
Reduce Anxiety
Optic 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 Rhythms
Exposure to natural light in the morning helps synchronize your body's internal clock, supporting healthy sleep-wake cycles and overall well-being.
💪
Prevent Afternoon Crashes
Delaying caffeine intake until 90-120 minutes after waking up prevents an afternoon energy crash by allowing natural cortisol levels to rise first.
💪
Enhance Hydration
Proper hydration with electrolytes supports optimal brain function, mental performance, and overall health.

What you need to get started

As recommended by the creator

What do I need to start this routine?

Strongly Recommended

Reveri.com

View

Try It Out, Adjust As You Go!

What People Think About This Routine

Loading more comments...

Top

Protocols

Benefits

Recommended

Comments

Related

Huberman's Energizing Morning Ritual for Peak Performance

Start your day with this energizing routine designed to promote alertness, focus, and productivity. By leveraging sunlight exposure, physical activity, and strategic nutrition, you'll prime your body and mind for optimal performance throughout the day. 🌞🚶‍♂️☕

Inspired By Creator

Wake Up and Record Time

Morning Walk

Hydrate and Caffeinate

Fasted Focus Work

Strongly Recommended

Reveri.com

Top

Protocols

Benefits

Recommended

Comments

Related

Huberman's Energizing Morning Ritual for Peak Performance

Start your day with this energizing routine designed to promote alertness, focus, and productivity. By leveraging sunlight exposure, physical activity, and strategic nutrition, you'll prime your body and mind for optimal performance throughout the day. 🌞🚶‍♂️☕

Inspired By Creator

Wake Up and Record Time

Morning Walk

Hydrate and Caffeinate

Fasted Focus Work

Strongly Recommended

Reveri.com