Andrew Huberman Habits - Science-Backed Daily Routine

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.

Wait 90-120 minutes after waking before consuming caffeine to avoid adenosine interference and prevent afternoon energy crashes. Prioritize hydration first.

Practice 10-30 minutes of non-sleep deep rest (NSDR) post-lunch to replenish dopamine and enhance neuroplasticity. Use guided sessions for structured practice.

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.

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.

Consume LMNT electrolyte mix or salt water immediately after waking to optimize neural function. Add lemon for improved mineral absorption.

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.

Complete 90-minute focused work sessions before first meal to leverage elevated norepinephrine levels. Combine with caffeine delay for maximal effect.

Consume starchy carbohydrates 3-4 hours before bed to enhance tryptophan uptake and melatonin production. Avoid heavy proteins for faster gastric clearance.

Identify and pre-plan solutions for high-resistance habits. Use implementation intentions like 'If X happens, I'll do Y' to bypass resistance.

Take 200mg magnesium bisglycinate, 50mg apigenin, and 100-400mg L-theanine 30 minutes before bed to enhance sleep depth and REM cycles.

Dim lights after 10 PM and avoid overhead lighting. Use candlelight or red bulbs to maintain melatonin production and circadian alignment.

Group similar habits into fixed time blocks using basal ganglia neural circuits. Example: batch all phone calls or email responses together.

Consume Athletic Greens AG1 supplement with water and lemon juice to cover micronutrient baselines. Avoids heavy breakfast for fasting benefits.

Commit to new habits for 21 consecutive days with 85%+ consistency. Track automaticity through reduced mental effort over time.

Take 10-minute sunset walks without digital devices to stimulate parasympathetic nervous system via panoramic vision.

Pre-plan escape routes for unwanted habits. Example: Do 10 pushups immediately after smoking to disrupt habit loops.

Perform 20-minute sauna sessions followed by 5-minute cold plunges, repeated 5x weekly. Maintain core temp below 103°F for safety.

Incorporate neck flexion/extension exercises 2x weekly using resistance bands or manual pressure. Prioritize controlled movements.

Record exact wake-up time daily to track sleep patterns and circadian drift. Use simple notes without detailed sleep metrics.