What is the best morning routine

A well-structured morning routine can significantly enhance productivity and well-being. Here are key suggestions based on insights from the Huberman Lab:

1. Gradual Wake-Up:

   • Start the day slowly without rushing into work. Rick Rubin emphasizes a relaxed wake-up, avoiding work-related tasks until later in the morning, allowing for mental space to cultivate creativity 1.

2. Sunlight Exposure:

   • Get sunlight in your eyes soon after waking. This helps regulate circadian rhythms, promoting alertness. Matt Walker suggests that light exposure aligns your internal clock, which is crucial for wakefulness 2.

3. Physical Activity:

   • Engage in some form of physical activity, such as a beach walk or gym session, about an hour after waking. This can include stretching or yoga, which helps to energize you for the day ahead 1.

4. Cold Exposure:

   • Consider splashing cold water on your face or taking a cold shower. This technique not only wakes you up but also aids in thermoregulation and enhances overall alertness 2.

5. Avoid Early Work:

   • Like Rubin, try to postpone any work-related activities until later in the morning. This allows you to start your day with clarity and focus on personal activities first 1.

6. Mindfulness and Reflection:

   • Allow time for thoughts and reflections without engaging immediately in tasks. Note down any important ideas that arise without diving into them right away.

This routine is adaptable based on personal preferences, and what works best will vary from person to person. For more detailed strategies, you might explore the contexts shared by their guests on episodes of the Huberman Lab.