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

Huberman recommends setting aside a 90-minute bout for the day’s most demanding work, ideally timed for when your body temperature is rising and you’re ready to focus. 1

• 1. Warm-up, then focused work: Start a timer for 90 minutes. Expect the first 5–15 minutes to be a transition into focus, with roughly an hour of deeper concentration; focus may naturally flicker, so return your attention to the task. 2
• 2. Remove distractions: Turn off or block internet access and put your phone away or switch it off, so you can settle into sustained work. 3 4
• 3. Account for recovery and readiness: How many bouts you can manage depends on sleep, nourishment, and your trained capacity to focus. Huberman suggests about two or three deep-work sessions per day, with decompression between them rather than stacking them back-to-back. 5 6
• 4. Time it to your temperature rhythm: For people who struggle to focus first thing, he suggests scheduling the bout about four to six hours after their temperature minimum, during the rising-temperature phase. He gives the example that someone waking at 8 a.m. might start around 10 or 11 a.m. 7 8