The optimal morning routine

An optimal morning routine prioritizes early outdoor light, hydration, delayed caffeine, movement, and a steady start to the day.

• Bright light: Get outdoors for bright light within 30–60 minutes of waking. On cloudy days, spend more time outside; avoid staring directly at the sun. Bright light late at night can disrupt circadian rhythms, so dim lights in the evening. 1 2
• Hydration and caffeine: Drink water after waking; adding a little salt is one approach described. If you use caffeine, delay it for 90–120 minutes after waking to support a steadier energy curve and reduce the chance of an afternoon crash. 3 4
• Movement and cold: Walk, jog, skip rope, or do light calisthenics in the morning; a walk outdoors can combine movement with sunlight. A 1–3-minute cold shower is another option for wakefulness. 5 6
• Temperature minimum: Record your wake time. The temperature minimum is described as approximately two hours before your average wake-up time. 7
• Gradual start: A slower start can include walking and letting alertness build before work. Huberman describes fasting until around 11 a.m. or noon as his own practice, not a universal requirement. 8 9