Build the perfect daily routine with specific protocols. Then expand to the perfect week. These should be focused on mental and physical health.

Ideal Daily Routine

Morning

1. Morning Sunlight

   • Get sunlight exposure within the first hour of waking to regulate circadian rhythms and improve mood 1.

2. Exercise

   • Engage in a 45-60 minute exercise session after a morning work bout. This can be a mix of cardiovascular and resistance training for overall health and brain function 2 3.
     
     1
     Rest and Routine
     01:59:08
     
     2
     Optimal Exercise Regimen
     00:54:19
     
     3
     Exercise for Brain Health
     00:52:07
     
     4
     Movement Essentials
     00:28:33
     
     5
     Brain Chemistry
     00:00:00
     
     6
     Powerful Journaling Method
     00:00:00
     
     7
     Behavioral Tools and Nutrition
     00:03:38
     
     8
     Multiscale Planning
     02:28:49

Midday

1. Midday Movement
   • Incorporate light physical activity or a short walk to rejuvenate energy levels and break long periods of sitting 4.

Afternoon

1. Focused Work

   • Use a 90-minute work bout for focused cognitive tasks. Follow this with another light exercise or movement to maintain energy and mental clarity 5.

2. Mindfulness or Journaling

   • Practice a specific journaling method shown to improve mental and physical health. This could include reflecting on goals and planning for the next day 6.

Evening

1. Evening Relaxation

   • Avoid bright light exposure after 10 PM to prepare the body for sleep. Engage in relaxing activities like reading or gentle stretching 7.

2. Sleep Hygiene

   • Aim to keep a consistent sleep schedule. If staying up late, still try to wake up at your regular time to maintain rhythm 1.

Ideal Weekly Routine

General Structure

1. Exercise Routine

   • Strength and Hypertrophy Work: 3 sessions per week (e.g., Monday, Wednesday, Friday) focusing on different muscle groups.
   • Endurance Work: 2 sessions per week (e.g., Tuesday, Thursday) mixing steady-state cardio and high-intensity interval training (HIIT) 3 2.

2. Day Off

   • Take at least one full day off from structured exercise to rest and recover. This day can be used for social activities or hobbies that don’t follow a strict schedule 4 1.

3. Weekly Planning

   • Use the concept of multiscale planning: quarterly, weekly, and daily. Set big objectives at the start of the quarter, derive weekly targets from these, and plan daily activities to stay aligned with your goals 8.

Weekly Breakdown

• Sunday:
  • Planning for the coming week, long run or hike, restful evening.
• Monday:
  • Strength training (legs), focused work sessions, light evening activity.
• Tuesday:
  • Endurance session, focused work, mindfulness practice.
• Wednesday:
  • Strength training (torso), focused work, light evening activity.
• Thursday:
  • Endurance session, focused work, social evening or rest.
• Friday:
  • Strength training (accessory muscles), wind down with light activities.
• Saturday:
  • Rest day or exploration day, engaging in non-routine, enjoyable activities.

Additional Insights

• Behavioral Tools & Nutrition: Prioritize behavioral tools like exercise and sunlight. Ensure a balanced diet as the second fundamental layer before considering supplementation 7.
• Journaling Protocol: Integrate a science-backed journaling practice for improved mental and physical health, focusing on problem-solving and reflections 6.

This plan integrates various protocols from Andrew Huberman to support mental and physical health optimally.

Ideal Daily Routine

Time of Day	Activity	Details	Source
Morning	Morning Sunlight	Get sunlight exposure within the first hour of waking to regulate circadian rhythms and improve mood	1
	Exercise	Engage in a 45-60 minute exercise session after a morning work bout. Can include cardio and resistance training	2 3
Midday	Midday Movement	Incorporate light physical activity or a short walk to rejuvenate energy levels and break long periods of sitting	4
Afternoon	Focused Work	Use a 90-minute work bout for focused cognitive tasks. Follow this with another light exercise or movement	5
	Mindfulness/Journaling	Engage in a specific journaling method shown to improve mental and physical health, reflecting and planning	6
Evening	Evening Relaxation	Avoid bright light exposure after 10 PM and engage in relaxing activities like reading or gentle stretching	7
	Sleep Hygiene	Keep a consistent sleep schedule to maintain a healthy circadian rhythm and ensure adequate rest	1

Ideal Weekly Routine

Day of the Week	Activity	Details	Source
Sunday	Planning, Long Run, Rest	Plan for the upcoming week, enjoy a long run or hike, ensure a relaxing evening	1
Monday	Strength Training, Work	Focus on training the lower body, maintain productive work sessions after	2
Tuesday	Endurance Session, Work	Engage in a cardio-heavy session, maintain work momentum, include mindfulness practice	3
Wednesday	Strength Training, Work	Emphasize the upper body in strength work, continue with productive work	2
Thursday	Endurance Session, Work	Another effective cardiovascular workout, focus on work and potentially a social evening afterward	3
Friday	Strength Training, Wind Down	Conclude the week with accessory muscle training, wind down with relaxing activities	2
Saturday	Rest Day or Leisure Time	Take a complete day off from structured exercise, engage in enjoyable leisure activities	1

These routines integrate daily and weekly protocols recommended by Andrew Huberman focused on enhancing mental and physical health.