what is the best morning routine

An effective morning routine, as suggested by insights from the Huberman Lab, involves several key actions that help set a productive and balanced tone for your day:

1. Sunlight Exposure: Andrew Huberman emphasizes the importance of getting sunlight exposure within the first 30-60 minutes after waking. This action helps to regulate your circadian rhythm and increase cortisol at the right time, enhancing focus and energy throughout the day 1 2.

2. Physical Activity: Engaging in some form of exercise, ideally in the morning, can boost mood, increase alertness, and set up a positive feedback loop for healthy habits 3 4. A simple walk, preferably outdoors, can also provide added benefits by combining movement with sunlight exposure.

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     Morning Cortisol Boost

     00:15:10
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     3

     Morning Light Benefits

     00:45:31
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     5

     Morning Mindset

     02:14:51
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     6

     Morning Habit Mastery

     00:42:28

3. Managing Cognitive Load: Avoid jumping into tactical tasks like checking emails or social media first thing in the morning. Instead, use this time for creative or reflective practices, allowing for clarity and idea crystallization 5.

4. Task Prioritization: Leverage the first 8 hours after waking for activities that require overcoming high levels of limbic friction—these are tasks that are hard to start but important to your goals. This period is when your system is best primed for action and focus due to natural neurochemical states 6.

These elements together offer a structured approach to maximizing the mornings for your physical, mental, and emotional well-being.