When you think of your business resources, does your brain come to mind?
It should.
Instead of seeing routines and a structured morning as your behemoth, understand that your most valuable resources – your mind and body – should be prioritized.
So, if you think that your most precious resource deserves having the mornings invested in it, read further about Andrew Huberman’s morning routine.
What is Andrew Huberman’s Morning Routine?
Andrew Huberman is a neuroscientist and professor at Stanford University who has gained popularity for his research on the brain and his insights on how to optimize its function.
On his podcast, Huberman Lab, Andrew Huberman talks about how neuroscience can help you lead a happier, more productive, and more fulfilling life with practical tips you can apply every day.
In addition to his scientific work, Huberman has also shared his morning routine with the public, which includes several practices that he believes are beneficial for both physical and mental health. Here are ten steps that Huberman follows in his morning routine:
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 as a way to track progress toward personal goals.
10. Set and review daily goals.
Setting daily goals as a way 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 as a way to reflect on progress and identify areas for improvement.
As long as you know your goals, using a structured system to create a routine will keep you motivated and focused.
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Huberman's 10-Step Morning Routine (Infographic)
