How to plan my work day

Plan your most demanding work around the times you tend to feel most focused, and use 90-minute work blocks. Support alertness with light and an eye-level screen.

1. Light after waking: Get sunlight soon after waking. Huberman’s guidance here is to get sunlight within two to four hours after your temperature minimum; if outdoor light isn’t available, bright lights in your workspace can add photons. 1

2. Focus peaks: Focus varies by person, but peaks often occur around 30 minutes, three hours, and eleven hours after waking. Notice when your energy and focus are highest, then schedule demanding, goal-oriented work for those windows when feasible. 2

3. 90-minute work blocks: Set a timer for 90 minutes and treat the block as focused work, while expecting that your concentration will rise and fall within it. A 10–15-minute warm-up before deeper focus is common; reduce distractions where you can. 3 4

4. Screen position: Keep your computer screen at eye level or slightly higher. Looking downward can reduce alertness and contribute to sleepiness. 5

5. Flexible scheduling: If exact times are impractical, use broad windows such as “before 9 AM” or “between 6 PM and 9 PM,” then adapt as you learn your own focus patterns. 6