Give me a daily routine based on neuroscience

Sources:

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

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.

    Morning Habit Optimization

    Engaging in challenging habits during the first eight hours after waking can significantly enhance performance. The elevated levels of norepinephrine and dopamine during this period help overcome limbic friction, making it easier to adopt new routines. Incorporating elements like sunlight, exercise, and caffeine further primes the brain for success, creating an optimal state for habit formation.
    Huberman Lab
    The Science of Making & Breaking Habits | Huberman Lab Podcast #53
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  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 and .

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