Morning routine

To optimize your morning routine and boost alertness, Andrew Huberman recommends several key practices:

1. Delay Caffeine Intake: Avoid caffeine in the first 90 to 120 minutes after waking to allow for a natural cortisol peak, which helps clear adenosine and heightens alertness 1.

2. Expose to Bright Light: Get outside and expose your eyes to sunlight as soon as possible after waking. Even on cloudy days, this helps set a healthy circadian rhythm and enhances mood and metabolism 1 2.

3. Engage in Physical Activity: Incorporate some form of physical activity within the first hour of waking to further enhance the cortisol peak. This can be as simple as a short walk or some stretches 3.

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     1

     Morning Routine Essentials

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     2

     Sunlight and Nature

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     3

     Morning Rituals

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     4

     Time Perception Habits

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     5

     Morning Mindset

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4. Create Habitual Structures: Establish regular morning habits to leverage dopamine release, which aids in marking time and improving motivation and productivity 4.

5. Mindful Start: Avoid jumping into emails or social media immediately. Allow space for clarity and creativity to develop as you ease into your day 5.

By implementing these strategies, you can build a morning routine that enhances both your mental and physical health.