Andrew Huberman Habits - Science-Backed Daily Routine
Periodic Table of Habits
Filters & Legend
Impact:
Effort:
Category:
Impact
High
Medium
Low
Effort
High
Medium
Low
Categories
Low Effort
Medium Effort
High Effort
High Impact
1
Ms
Morning sunlight exposure
12
El
Evening light hygiene
2
Dc
Delayed caffeine intake
5
Ph
Phase-based habit stacking
10
Lf
Limbic friction management
13
Tb
Task bracketing
7
Sw
Structured workout split
15
2h
21-day habit trials
Medium Impact
6
Em
Electrolyte morning hydration
9
Ec
Evening carb-loading
11
Ss
Supplement sleep stack
14
Am
AG1 morning nutrition
3
YN
Yoga Nidra recovery
8
Fm
Fasted morning work
17
Do
Decisional off-ramps
4
Cp
Cold plunge protocol
18
Ha
Heat adaptation training
Low Impact
16
Eo
Evening optic flow
20
Jw
Journaling wake times
19
Nt
Neck training
No high effort habits
Morning sunlight exposure
Impact:
Effort:
#Health
Get 2-10 minutes of sunlight within 30-60 minutes of waking to regulate circadian rhythm, enhance alertness, and improve sleep quality. Opt for direct sunlight or artificial light if necessary.
Delayed caffeine intake
Impact:
Effort:
#Health
Wait 90-120 minutes after waking before consuming caffeine to avoid adenosine interference and prevent afternoon energy crashes. Prioritize hydration first.
Yoga Nidra recovery
Impact:
Effort:
#Health
Practice 10-30 minutes of non-sleep deep rest (NSDR) post-lunch to replenish dopamine and enhance neuroplasticity. Use guided sessions for structured practice.
Cold plunge protocol
Impact:
Effort:
#Health
Immerse in 45°F water for 1-3 minutes weekly for metabolic boost and resilience training. Focus on controlled breathing to override cold shock response.
Phase-based habit stacking
Impact:
Effort:
#Productivity
Organize habits into three daily phases (0-8h, 9-15h, 16-24h post-waking) based on neurochemical states. Schedule demanding tasks in Phase 1 when dopamine peaks.
Electrolyte morning hydration
Impact:
Effort:
#Health
Consume LMNT electrolyte mix or salt water immediately after waking to optimize neural function. Add lemon for improved mineral absorption.
Structured workout split
Impact:
Effort:
#Health
Follow a 6-day training split: endurance (Sun), legs (Mon), heat/cold cycling (Tue), push/pull (Wed), cardio bursts (Thu), HIIT (Fri). Avoid traditional squats/deadlifts.
Fasted morning work
Impact:
Effort:
#Productivity
Complete 90-minute focused work sessions before first meal to leverage elevated norepinephrine levels. Combine with caffeine delay for maximal effect.
Evening carb-loading
Impact:
Effort:
#Health
Consume starchy carbohydrates 3-4 hours before bed to enhance tryptophan uptake and melatonin production. Avoid heavy proteins for faster gastric clearance.
Limbic friction management
Impact:
Effort:
#Growth
Identify and pre-plan solutions for high-resistance habits. Use implementation intentions like 'If X happens, I'll do Y' to bypass resistance.
Supplement sleep stack
Impact:
Effort:
#Health
Take 200mg magnesium bisglycinate, 50mg apigenin, and 100-400mg L-theanine 30 minutes before bed to enhance sleep depth and REM cycles.
Evening light hygiene
Impact:
Effort:
#Health
Dim lights after 10 PM and avoid overhead lighting. Use candlelight or red bulbs to maintain melatonin production and circadian alignment.
Task bracketing
Impact:
Effort:
#Productivity
Group similar habits into fixed time blocks using basal ganglia neural circuits. Example: batch all phone calls or email responses together.
AG1 morning nutrition
Impact:
Effort:
#Health
Consume Athletic Greens AG1 supplement with water and lemon juice to cover micronutrient baselines. Avoids heavy breakfast for fasting benefits.
21-day habit trials
Impact:
Effort:
#Growth
Commit to new habits for 21 consecutive days with 85%+ consistency. Track automaticity through reduced mental effort over time.
Evening optic flow
Impact:
Effort:
#Health
Take 10-minute sunset walks without digital devices to stimulate parasympathetic nervous system via panoramic vision.
Decisional off-ramps
Impact:
Effort:
#Growth
Pre-plan escape routes for unwanted habits. Example: Do 10 pushups immediately after smoking to disrupt habit loops.
Heat adaptation training
Impact:
Effort:
#Health
Perform 20-minute sauna sessions followed by 5-minute cold plunges, repeated 5x weekly. Maintain core temp below 103°F for safety.
Neck training
Impact:
Effort:
#Health
Incorporate neck flexion/extension exercises 2x weekly using resistance bands or manual pressure. Prioritize controlled movements.
Journaling wake times
Impact:
Effort:
#Health
Record exact wake-up time daily to track sleep patterns and circadian drift. Use simple notes without detailed sleep metrics.
