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.