The optimal morning routine

An optimal morning routine anchors your body clock with outdoor light, then layers in hydration, movement, and thoughtfully timed caffeine to support alertness and sleep. 1

1. Bright outdoor light: Get outside within 30–60 minutes of waking; seek plenty of daylight, especially on overcast days. 2 3
2. Hydration and delayed caffeine: Drink water; Huberman describes adding a little sea salt. If you use caffeine, delay it 90–120 minutes after waking. 4
3. Movement and cold exposure: Walk, jog, skip rope, or do light calisthenics early; a brief cold shower is another option for feeling more awake. 5
4. Temperature minimum: Estimate it as about two hours before your average wake time. 6
5. Rick Rubin’s routine: He described getting sunlight on waking, doing activity about an hour later, sometimes stretching beforehand, and usually avoiding work until around 11 a.m. 7