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Andrew Huberman’s Ultimate Morning Routine for Optimal Daily Performance

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Imagine transforming your mornings into a powerhouse of motivation and focus. Andrew Huberman, a renowned neuroscientist, shares his morning routine secrets that could be your ticket to a supercharged day. 

Morning Sunlight Exposure (10 minutes)

Huberman suggests starting the day with 10 minutes of morning sunlight to regulate the circadian rhythm, leading to improved alertness.

Hydration and Delayed Caffeine Intake (90-120 minutes post-waking)

He emphasizes hydrating upon waking and advises delaying caffeine intake for about 90 to 120 minutes to optimize energy levels.

Exercise Routine (Alternating between cardio and weight training)

Huberman alternates between cardio and weight training each morning, enhancing both physical and mental performance.

Mindful Work Session (90 minutes)

After exercise, a 90-minute session of combined meditation and focused work follows, crucial for mental clarity and cognitive tuning.

Post-Lunch Rest (10-30 minutes)

He recommends a brief non-sleep deep rest or hypnosis session after lunch to enhance learning and cognition.

Evening Sunlight Exposure (10-15 minutes)

To further bolster the circadian rhythm, Huberman advises spending another 10 to 15 minutes in the late afternoon or early evening sunlight.

Watch RESPIRE’s Interview with Andrew Huberman


Neuroscientist Andrew Huberman shares the ultimate morning routine in this YouTube video. He emphasizes the importance of setting a healthy circadian rhythm by getting sunlight in the morning to boost alertness. Huberman also advises delaying caffeine intake for 90 to 120 minutes after waking up to avoid mid-morning crashes. He recommends a balanced workout routine, including cardio and weight training, followed by a 90-minute focused work session, which he calls a “neural tuning” period. After lunch, he suggests a 10 to 30-minute rest or hypnosis to enhance neuroplasticity for faster learning. Huberman also recommends catching some evening sunlight to reinforce the body’s circadian clock. 


Huberman’s morning routine offers a holistic approach to enhancing brain performance, combining physical activity, mindful practices, and strategic nutrition and hydration for optimal daily functioning.

About the author
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Grace Turner

A wellness enthusiast and mindfulness educator residing in the beautiful community of Venice Beach, California. With a deep interest in running, mental health, and entrepreneurship, she proudly serves as the executive director of a statewide mental health nonprofit organization. Beyond her professional commitments, she is an avid wellness author, dedicated to promoting holistic well-being through her teachings and experiences.

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