Let me introduce you to Dr. Andrew Huberman, the cool dude who is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine. His research is all about neural regeneration, neuroplasticity, and the different brain states that affect our daily lives like stress, focus, fear, and optimal performance.
One of Huberman’s areas of expertise is the science of forming and breaking habits and the underlying neuroplasticity that governs this process. That’s why it’s super interesting to take a peek at his daily routine and see how he structures his day to stay on top of his game.
Andrew Huberman Daily Routine
Mornings
Dr. Andrew Huberman, a neuroscientist and professor at Stanford University, has a morning routine that sets him up for a productive day.
Dr. Huberman wakes up between 5:30 and 6:30 am each morning, and the first thing he does is yoga nidra for 10-30 minutes to help him relax and clear his mind. After that, he drinks two glasses of water and does a few push-ups to get his blood flowing.
Next up is a cold shower, which might sound daunting, but Dr. Huberman swears by its benefits for wakefulness and mental clarity. He then takes a ten-minute walk outside to expose himself to sunlight, which helps him wake up and focus for the day ahead. If the sun hasn’t risen yet, he uses a light panel to trigger his wakefulness.
Dr. Huberman waits for two hours after waking up before drinking his morning cup of caffeine in the form of tea or coffee. During that time, he sets to work on deep-thinking tasks, tackling his most challenging work when his mind is fresh.
By starting his day with a focus on relaxation, movement, and exposure to natural light, Dr. Huberman sets himself up for a productive day ahead.
Afternoons
Like many people who practice intermittent fasting, Huberman waits until midday to eat his first meal of the day. For lunch, he typically enjoys a mix of protein-packed meat, nutritious vegetables, satisfying nuts, and refreshing fruit.
Once he’s fueled up, Huberman uses the early afternoon for less intense work that’s more routine in nature. This is also when he likes to go for a quick run to get his blood flowing and stretch his legs.
Around 4:30 pm, Huberman takes a break from work to do some yoga Nidra, which he calls his Non-Sleep Deep Rest protocol. This practice helps him re-energize and get ready for the second part of his workday, which often involves more creative endeavors.
Overall, Huberman’s afternoon routine seems to strike a balance between focused work, physical activity, and mental rejuvenation. Whether you’re looking to optimize your productivity or just curious about how others structure their days, it’s always interesting to see what successful people do to stay on top of their game.
Evenings
After a long day of work, he likes to wind down by having a delicious cooked meal and slowing down the pace. He’s not a fan of rushing around before bedtime, so he makes sure to dim the lights and take it easy.
Since he’s not married, he has plenty of time to indulge in his love for reading. You might find him snuggled up with a book for a little while before getting on with the rest of his evening.
But don’t let his relaxed demeanor fool you – Huberman can get a second wind in the late evening, and he puts that extra energy to good use by tackling household chores. After all, there’s nothing more satisfying than a clean and tidy home!
When it comes to sleep, Huberman has found that turning off the lights at 11 pm is the sweet spot for him. He aims for about 6 hours of sleep each night, which works well with his busy schedule.
10 Habits of Andrew Huberman You Can Adopt Today
1. Wake Up Early for Improved Circadian Rhythms
One of Andrew Huberman’s most important habits is waking up early. He typically rises at 5:00 or 6:00 am, which helps regulate his circadian rhythms and improve sleep quality. By waking up early, he feels more energized and focused throughout the day. So, if you want to feel more alert and productive, try setting your alarm a little earlier.
2. Get Exposure to Natural Light for Better Mood and Energy Levels
As soon as you wake up, try to get some exposure to natural light within the first hour. This can help regulate your body’s internal clock and improve your overall mood and energy levels. If it’s still dark outside, you can use a lightbox to simulate natural light exposure. This is a great way to start your day off on the right foot and feel more awake and alert.
3. Hydrate with Lemon Water for Improved Gut Health
Another important habit that Andrew Huberman practices is drinking water as soon as possible after waking up. This helps rehydrate the body and improve digestion. Adding some lemon juice or apple cider vinegar to the water can also alkalize the body and improve gut health. Considering the gut-brain connection, treating your gut with care can also benefit your mental health and overall wellbeing.
4. Meditation
Meditation is an important part of Huberman’s morning routine. He suggests practicing for at least 10 minutes every morning to help reduce stress and improve mental clarity. By focusing on breathing during meditation, you can help regulate the autonomic nervous system and improve overall relaxation.
5. Stretching
Spend a few minutes stretching each morning to help improve flexibility, reduce muscle tension, and increase blood flow. Huberman recommends incorporating some light yoga or mobility exercises into your stretching routine to further enhance the benefits.
6. Exercise
Exercise is also a 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. For an extra boost, he suggests incorporating some high-intensity interval training (HIIT) into your exercise routine to help improve cardiovascular health and metabolism.
7. A Protein-Packed Breakfast for Sustained Energy
Huberman practices the habit of eating a healthy breakfast every morning that is high in protein, healthy fats, and complex carbohydrates. This type of meal provides sustained energy throughout the day and helps to prevent mid-morning crashes.
Huberman recommends options such as eggs, avocado, and whole-grain toast to kick-start your day. These foods are not only nutritious but also easy to prepare, making them a perfect choice for busy mornings.
8. Cold Showers for Multiple Health Benefits
Huberman also swears by exposing the body to cold temperatures, which has several health benefits. Taking a cold shower or immersing your body in a cold pool or tub for a few minutes each morning helps to improve circulation, reduce inflammation, boost metabolism, and build your resilience against cold weather.
Huberman suggests starting with a quick 15-second cold shower and then gradually increasing the time by adding 10 seconds each morning. Once you get used to it, you can turn up the temperature and enjoy the icy water for longer.
9. Journaling for Mental Clarity
Every morning, Huberman writes in a journal. It doesn’t need to be anything fancy or time-consuming; just take a few minutes to jot down your thoughts, goals, and intentions for the day. Not only can this help you get your thoughts in order, but it can also give you a chance to track your progress toward your goals.
10. Setting Daily Goals for Focus and Motivation
Huberman also swears by setting daily goals. Take some time each morning to write down both short-term and long-term goals in a planner or journal. Then, throughout the day, use your list as a guide to help you stay focused and motivated. At the end of the day, review your progress to celebrate your successes and identify areas where you can improve.