The Optimal Morning Routine - Andrew Huberman

Key Idea: Consistency helps regulate your body’s internal clock.

• Set an alarm for the same time each day, even on weekends. This helps your body know when to wake up.
• If you wake up at 7 AM every day, your body will naturally start preparing to wake up around that time.

Key Idea: Light exposure helps set your internal clock and boosts alertness.

• Spend at least 10 minutes outside in the morning without sunglasses. The natural light helps wake you up.
• If it’s cloudy, still go outside. The natural light, even through clouds, is more effective than indoor lighting.

Key Idea: Drinking water rehydrates your body and kickstarts your metabolism.

• Keep a glass of water by your bed and drink it as soon as you wake up.
• Aim to drink at least 2 glasses of water in the morning to help your body recover from dehydration during sleep.

Key Idea: Physical activity increases your body temperature and releases feel-good chemicals.

• Do a short workout, like stretching or a brisk walk, to get your blood flowing.
• Even just 5 minutes of jumping jacks or dancing can boost your energy levels.

Key Idea: Fuel your body with nutrients to maintain energy and focus.

• Include protein, healthy fats, and some carbs in your breakfast, like eggs with avocado on whole-grain toast.
• Avoid sugary cereals or pastries since they can cause an energy crash later.

Key Idea: Reduce stress and digital fatigue by delaying screen time.

• Use the first hour to focus on your routine and personal tasks instead of checking your phone or computer.
• If you need to check something urgent, limit it to a quick glance and avoid getting sucked into social media.

Key Idea: Setting intentions and priorities helps you stay organized and productive.

• Spend a few minutes writing down your top three tasks for the day.
• Use a planner or journal to outline your goals and schedule.

Key Idea: Focusing on positive aspects of your life improves mood and mental health.

• Write down three things you’re grateful for each morning.
• Share your gratitude with a friend or family member to spread positivity.

Key Idea: Cold exposure boosts alertness and mood through increased dopamine and adrenaline.

• Start with a warm shower and finish with 30 seconds of cold water.
• Gradually increase the time under cold water as you get used to it.

By following these nine steps, you can create a morning routine that sets a positive tone for your entire day. Consistency, light exposure, hydration, movement, a balanced breakfast, limiting screen time, planning, gratitude, and cold exposure all work together to boost your energy, focus, and overall well-being. Remember, small changes can lead to big improvements over time.