Give me a daily routine based on neuroscience

Here's a neuroscience-based daily routine outlined by Andrew Huberman from various episodes of the Huberman Lab:

Morning (0-8 hours after waking)

1. Sunlight Exposure: Get natural sunlight exposure soon after waking to regulate your circadian rhythm.
2. Exercise: Engage in physical activity to leverage elevated norepinephrine and dopamine levels for better focus and energy 1.
3. Cold Exposure: Use cold showers or cold exposure to increase alertness and metabolism 2.
4. Cognition-Intensive Tasks: Tackle the most cognitively demanding tasks during this period when your brain's neurochemistry is optimized for focus and action 1.
5. Caffeine Intake: If you consume caffeine, do it during this phase to enhance alertness and performance 1.

Midday (8-14 hours after waking)

1. Balanced Meals: Focus on consuming meals rich in proteins and healthy fats to provide sustained energy levels.
2. Light Exposure: Continue to get some sunlight if possible, avoiding bright artificial light which can interfere with sleep later.
3. Creative Work: Reserve this time for creative or strategic thinking tasks as your brain benefits from a brief relaxation after intense morning focus 2.

Afternoon/Evening (14-24 hours after waking)

1. Exercise or Movement: If you prefer exercising later in the day, it's still beneficial, but complement it with Non-Sleep Deep Rest (NSDR) to aid muscle recovery and relaxation 3.
   • 

     1

     Morning Habit Mastery

     00:42:28
     
   • 

     2

     Optimize Your Day

     00:02:06
     
   • 

     3

     Neurochemicals and Habits

     00:52:42
     
   • 

     4

     Habit Formation Phases

     00:58:41
     
2. Wind Down Routines: Gradually reduce exposure to bright light and instead, aim for dimmer, warmer lighting to prepare your body for sleep.
3. NSDR/Yoga Nidra: Engage in NSDR or Yoga Nidra sessions to promote relaxation and consolidate learning 3.
4. Habit Formation: Evening is ideal for practices that require less effort and limbic friction, like light reading, planning for the next day, or meditation 1.

Night

1. Sleep Hygiene: Ensure a cool, dark, and quiet sleeping environment to enhance deep sleep, which is essential for neuroplasticity and overall recovery 4.
2. Avoid Stimulants: Refrain from caffeine and intense activities that can disrupt sleep cycles.

Following this routine integrates neuroscience insights into structuring your day optimally, enhancing productivity, mental health, and overall well-being. For further details, you can explore the Maximizing Productivity, Physical & Mental Health with Daily Tools and The Science of Making & Breaking Habits.