Need morning routine before work I wake up at 7 and need to be at work at 09:30 it takes me 30 min to get there

Here is a morning routine tailored to your schedule based on recommendations from Andrew Huberman:

1. Wake Up and Track Temperature Minimum: Upon waking at 7:00 AM, it would be valuable to note the time. This information helps determine your "temperature minimum," which is useful for planning productive activities and recognizing your body's natural rhythms 1.

2. Morning Exercise: Engage in some form of exercise to increase your core body temperature, which can include walking, jogging, or light workouts. This is best done shortly after waking 2.

3. Sunlight Exposure: Try to get sunlight exposure for about 5 to 10 minutes to reset your circadian rhythm and boost your cortisol levels, which enhances alertness 3.

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     1

     Morning Optimization

     00:08:51
     
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     2

     Morning Movement Benefits

     00:33:17
     
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     3

     Morning Routine Essentials

     00:59:38
     
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     4

     Morning Workout Flexibility

     00:17:12
     
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     5

     Optimize Your Focus

     00:48:28
     

4. Cold Shower: Consider taking a cold shower to further invigorate and wake up your body 2.

5. Breakfast and Hydration: Have a healthy breakfast and hydrate well. Dr. Huberman emphasizes the importance of starting the day with hydration and possibly supplements, such as electrolytes 4.

6. Intense Work Session: Optimize your productivity by scheduling an intense 90-minute work session about 5 to 6 hours after your temperature minimum. If you wake up at 7:00 AM, plan this work session around 9:30 to 10:30 AM. This aligns with the peak of your cognitive performance 5.

7. Head to Work: Leave for work around 9:00 AM to arrive on time by 9:30 AM.

This routine utilizes exercise, sunlight, and timing to optimize your morning for productivity and health, as recommended by Andrew Huberman.