What should I do first thing in the morning?

First thing in the morning, Andrew Huberman suggests engaging in activities that can help signal to your body that it is time to be awake and alert. Here are some activities to consider incorporating into your morning routine:

• Exercise: Increasing your core body temperature through exercise such as taking a walk, jogging, skipping rope, or doing light calisthenics can help you feel more awake 1.

• Sunlight exposure: Viewing bright light, particularly sunlight, soon after waking can help regulate your circadian clock and increase your core body temperature, all of which contribute to feelings of wakefulness and preparing your body for good sleep that night 2.

• Cold exposure: Taking a cold shower can further increase your wakefulness 1.

• Morning caffeine: Delaying caffeine intake until 90 to 120 minutes after waking can help increase your alertness throughout the day. Instead of immediately reaching for coffee, allow your body's cortisol levels to rise naturally with sunlight exposure 3.

  Morning Wake-Up Routine

  Andrew Huberman

  Andrew suggests starting your day with exercise to increase your core body temperature. This can be a light jog, skipping rope, or even a walk in the sun. He also recommends taking a cold shower after to further wake up your body.

  

  Huberman Lab

  Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

  Explore similar conversationsView full episode summary

  1

  2

  3

  4

• Adjust food intake: Consider the volume of food you consume if you eat breakfast, since large meals can make you feel sleepy. Instead, try to eat lighter meals to support a more alert state of mind 2.

• Mindset for habits: Utilize the natural increase in focus-related neurochemicals in the morning to tackle habits or activities with a high degree of "limbic friction," or tasks that require more activation energy 4.

These practices are not only designed to help with immediate wakefulness but also contribute to healthier sleep patterns and overall alertness throughout the day.

To improve your social skills, Andrew Huberman suggests several strategies that revolve around real-life interactions and understanding nonverbal communication. These include:

• Physical contact: Engaging in different forms of physical contact, such as handshakes or pats on the back, can establish a sense of connection and trust 1.

• Maintaining optimal eye contact: Striking a balance in eye contact is essential. It should build up and break across the interaction, which helps to create a deep social connection 2.

• Pets and animals: Interactions with pets can increase feelings of well-being, even in brief encounters with unfamiliar dogs. These interactions can spark joy and reduce anxiety, potentially opening up more comfortable social interactions with humans 1.

• Avoiding over-reliance on virtual communication: While virtual communication is convenient, it can limit the development of nonverbal communication skills. Face-to-face interactions are vital for understanding subtle cues and emotions, which are crucial for social aptitude 3.

  Allogrooming and Pets

  Andrew Huberman

  Andrew discusses the benefits of physical connection in building social connection, including the little-known concept of allogrooming. He also shares research on the positive effects of animal assisted activities on human well-being, even in brief interactions with unfamiliar dogs.

  

  Huberman Lab

  Science-Based Tools for Increasing Happiness | Huberman Lab Podcast #98

  Explore similar conversationsView full episode summary

  1

  2

  3

• Practicing social interaction: Like any skill, social skills improve with practice. If you retreat from social activity, you might feel awkward when you start interacting again. Regularly engaging with people helps in developing these skills over time 3.

In summary, building social connections and engaging in in-person interactions are significant for developing and improving social skills. It's also about being present and attending to those connections.

Robert Greene is an esteemed American author, well-known for his works on strategy, power, and seduction. He has penned several international bestsellers, including:

• "The 48 Laws of Power"
• "The Art of Seduction"
• "The 33 Strategies of War"
• "The 50th Law" (co-authored with rapper 50 Cent)
• "Mastery"
• "The Laws of Human Nature"

Robert Greene was born on May 14, 1959, and is recognized for his deep analysis of the strategies used throughout history in power dynamics and interpersonal relationships. His books have a broad audience ranging from businesspersons and celebrities to the general public, and they often draw on historical examples to illustrate principles of behavior that Greene argues can be useful in personal and professional contexts.

Robert Greene and Andrew Huberman discussed the limitations of virtual communication and the importance of real-life interactions for developing social skills. They emphasized the need to engage in scenarios where you're physically present with others, such as going to social events, to develop and maintain the "muscle" required for effective nonverbal communication. By actively participating in face-to-face scenarios, you can practice paying attention to emotional cues and the subtleties of body language, honing your social skills much like any other skill that requires practice. Greene and Huberman point out that virtual interactions, like using emojis or dating apps, often lack the nuanced information needed to truly understand others and build social acumen. They advise that to avoid these skills atrophying, regular, real-world interaction is essential 1.

To improve social skills through real-world interaction, here are some exercises based on insights from the Huberman Lab:

1. Peripersonal Space Exploration: Engage in practices that involve the intentional invasion of peripersonal space, which is the space immediately surrounding you where you can reach objects or interact with others. This practice helps you get accustomed to being physically close to other individuals, and can increase comfort in face-to-face scenarios. Pay attention to your feelings and reactions when someone enters your peripersonal space and work on managing any reactivity you may have 1.

2. Proximity and Touch: Increase opportunities for benign touch and being in the proximity of others. This can help alleviate anxiety associated with being close to people and improves your reactions to interpersonal dynamics. This practice is also relevant for navigating cultural and social norms around physical closeness and touch 1.

3. Combine Real-World and Mental Training: While physical training in a skill (including social interaction) is vital, augmenting it with mental training can improve results. For example, mentally rehearsing a social encounter can enhance your readiness and performance when the situation occurs 2.

Remember to approach these exercises with attention to others' boundaries and comfort, and always prioritize consent and respect in any interpersonal practice.