What does andrew huberman say about a 90 minute work bout at the start of the day

Andrew Huberman recommends starting the day with one 90-minute deep work session, emphasizing the practice for improving focus and productivity. He explains that a typical learning bout should be around 90 minutes and includes a warm-up period. During the middle hour, one should maintain focus after eliminating distractions, such as turning off WiFi and keeping phones away 1.

Huberman highlights that deep work sessions depend heavily on one's sleep quality, nourishment, and ability to focus. For maximum productivity, he suggests only performing two to three deep work sessions per day. This is because even those proficient at concentrating need deliberate decompression and defocused time 2.

In optimizing timing, Huberman advises scheduling these 90-minute sessions within four to six hours after your body’s temperature minimum to leverage the rising phase of your body temperature, which supports improved focus and cognitive performance 3.

Andrew Huberman has discussed body temperature's critical role in optimizing performance, including cognitive tasks. Our body temperature follows a predictable daily pattern, known as the circadian rhythm, which impacts our alertness and focus. The body's temperature is lowest around 4:30-5:00 AM and starts to rise upon waking, peaking around 4:00-6:00 PM, before gradually dropping again in the evening 1.

To maximize productivity and focus, Andrew Huberman suggests timing high-effort cognitive tasks (like a 90-minute deep work session) within the first four to six hours after your body's temperature begins to rise. This typically occurs early in the day, soon after waking, leveraging the rising phase of body temperature for improved cognitive performance 2.

You've built a solid morning routine involving sunlight exposure and plan for cold water and meditation. Based on Andrew Huberman's advice, you can optimize this routine as follows:

• Cold Shower: Andrew Huberman recommends taking a cold shower first thing in the morning to increase your core body temperature and release adrenaline, which can make you feel more alert. This aligns with your current plan 1.

• Morning Sunlight Walk: Your morning sunlight walk starting at 12:32 PM is a great habit. Sunlight exposure in the morning is crucial as it sets your circadian rhythm, increases cortisol (which promotes wakefulness), and helps regulate sleep-wake cycles for the rest of the day 2.

• Box Breathing Meditation: You can incorporate meditation after the sunlight walk and cold shower. Meditation can enhance focus and transition your body to a calm yet alert state. This can be particularly effective if paired with a non-sleep deep rest protocol, as Andrew Huberman suggests 3.

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    Morning Wake-Up Hacks

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    Morning Light Benefits

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    Sleep Tracking Techniques

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    Temperature and Performance

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Given you woke up at 12:09 PM, starting your focused work quickly can leverage the natural rise of your body temperature for optimal cognitive performance 4.

Here's a revised order of your morning routine based on his advice:

1. Cold shower (1-3 minutes)
2. Morning walk with sunlight exposure
3. Box breathing meditation (30 minutes)
4. Focused work session (90 minutes)

This order helps maximize alertness and productivity early in your day.

Optimal Routine Based on Andrew Huberman's Advice

Morning Sunlight Exposure

You're correct that getting bright sunlight exposure as soon as possible after waking is crucial. This practice helps set your circadian rhythm, increases cortisol (which promotes wakefulness), and regulates sleep-wake cycles for the rest of the day 1.

Cold Shower

Cold exposure in the morning can indeed increase core body temperature, enhancing wakefulness and alertness. While 1-3 minutes is often recommended, your 10-minute duration is also beneficial. It's about finding what works best for your schedule and comfort. This cold exposure helps you feel more awake and alert 2 3.

Box Breathing Meditation

Meditation, such as box breathing, can be a great transition activity post-sunlight and cold shower. It helps to calm and focus your mind, preparing you for your day.

Focused Work Session

Starting focused work shortly after these wake-up activities can further leverage your heightened state of alertness. The timing of focused work is less critical than aligning it to when you feel most alert and productive.

Suggested Order:

1. Morning Sunlight: Immediately after waking (sunlight walk or exposure).
2. Cold Shower: After sunlight exposure for 1-10 minutes.
3. Box Breathing Meditation: 30 minutes to transition to a calm state.
4. Focused Work Session: Begin your work shortly after these activities.

This order should help optimize your alertness and productivity throughout the day.

Optimal Order for Cold Shower, Meditation, and Work

Morning Sequence

1. Morning Sunlight Exposure: This should be your first activity after waking to set your circadian rhythm 1.
2. Cold Shower: Immediately after sunlight exposure, a cold shower lasting 1-5 minutes can significantly increase catecholamine levels like epinephrine and dopamine, boosting focus and alertness 2 3.
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     Morning Movement Benefits

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     Cold Exposure Benefits

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     Boosting Focus

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     Tools for Concentration

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     Optimal Learning Strategies

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3. Box Breathing Meditation: Following the cold shower, a session of box breathing can help center your mind and prepare you for cognitive tasks. This aligns well with Andrew Huberman's wider recommendations of using physical state changes to enhance mental preparation 4.
4. Focused Work Session: Begin your focused work shortly after the above activities. This sequence leverages the heightened alertness and neurochemical boosts from the cold shower and meditation.

Additional Meditation Sessions

Spaced sessions of box breathing throughout the day can indeed help you manage cognitive load and maintain focus, especially if you're engaging in high-intensity mental tasks like coding. Continuous 30-minute sessions for recovery should be well-placed to maximize productivity and mental endurance 5.

Summary

• Morning Sunlight Exposure: First thing after waking up.
• Cold Shower: 1-5 minutes immediately after sunlight exposure.
• Box Breathing: Post-cold shower, before work.
• Focused Work Session: After meditation, leveraging heightened alertness.
• Additional Meditations: Planned sessions throughout the day to recover and maintain focus.

By following this sequence, you ensure that your cognitive and physical states are optimized for peak performance throughout your work sessions.

Benefits of Cold Shower and Meditation Before Focused Work

Cold Shower

Cold exposure, such as a cold shower, significantly increases levels of catecholamines like epinephrine (adrenaline) and dopamine. These neurochemicals enhance focus, alertness, and cognitive performance. The effects can last up to an hour or more, making it an effective tool to sharpen mental acuity before a work session 1 2 3. Additionally, the dopamine increase can reduce the need for other stimulants like caffeine throughout the day 4.

Box Breathing Meditation

Meditation, particularly methods like box breathing, helps in calming the mind and reducing stress. This practice prepares the brain for complex cognitive tasks by lowering the baseline stress levels and enhancing mental clarity. Combining these physiological and psychological effects ensures a well-rounded mental state conducive to high productivity 5.

Why Cold Shower and Meditation First?

1. Neurochemical Boost: The deliberate cold exposure elevates epinephrine and dopamine quickly, enhancing your focus, attention, and cognitive performance immediately. This is ideal when starting a focused task like coding 1 2.
2. Mental State Calibration: Meditation, such as box breathing, further stabilizes your emotional and mental state, fostering a conducive environment for tackling cognitive tasks. The combined effects ensure both heightened alertness and mental tranquility 5.

This combination leverages both neurochemical and psychological readiness to maximize the efficiency and effectiveness of your initial work session.

Starting your day with a cold shower and meditation can strategically enhance your cognitive performance and energy levels for the day. Here are the main points from Andrew Huberman on why these activities are best done first thing in the morning:

Cold Shower

1. Epinephrine and Dopamine Boost: Cold exposure significantly raises epinephrine (adrenaline) and dopamine levels, enhancing wakefulness, focus, and mood. The effects last for hours, making it an effective way to start your day with heightened alertness and readiness to tackle cognitive tasks 1 2 3.

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     Cold Water Boost

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     Cold Exposure Benefits

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     Morning Routine Benefits

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     Morning Movement Benefits

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     Morning Exercise Benefits

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     Tools for Concentration

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2. Immediate Activation: The increase in core body temperature from cold water exposure invigorates the body and mind, making you feel more awake and alert shortly after getting up 4.

3. Cortisol Regulation: Exercising or exposing yourself to cold early in the day aligns with your natural cortisol rhythm (the stress hormone) which peaks in the morning. This synchronization promotes better wakefulness and overall mood 5.

Meditation

1. Mental Clarity and Stress Reduction: Meditation, such as box breathing, helps calm the mind and lower baseline stress levels, preparing your brain for complex cognitive tasks in a more stable state 6.

2. Optimal Cognitive Function: Performing meditation early can prepare your brain for the complexities of the day, enhancing mental clarity and cognitive performance as it reduces the build-up of stress hormones and activates the brain’s relaxation response.

Timing Implications

1. Energy Management: Consuming these activities at the start parcels your energy and focuses your initial high energy levels, rather than trying to recharge after draining your "battery" through other activities first. This initial stack allows you to approach tasks with maximum readiness, potentially achieving more and generating intrinsic motivation from early progress 1.

2. Consistency and Routine: Establishing a routine of cold exposure and meditation as a first action embeds a consistent start to your day. This predictability in daily rhythm fosters better energy utilization and mental preparedness throughout the day 7.

By stacking beneficial activities like cold showers and meditation early, you set up a strong foundation for your daily energy and cognitive needs. This approach maximizes the immediate benefits of neurochemical boosts and psychological readiness, enhancing your productivity right from the start.