Key Idea: Cold exposure boosts alertness and mood through increased dopamine and adrenaline.<ul><li class="ql-align-justify">Start with a warm shower and finish with 30 seconds of cold water.</li><li class="ql-align-justify">Gradually increase the time under cold water as you get used to it.</li></ul>

9. Take a Cold Shower

Key Idea: Physical activity increases your body temperature and releases feel-good chemicals.<ul><li class="ql-align-justify">Do a short workout, like stretching or a brisk walk, to get your blood flowing.</li><li class="ql-align-justify">Even just 5 minutes of jumping jacks or dancing can boost your energy levels.</li></ul>

4. Move Your Body

Key Idea: Light exposure helps set your internal clock and boosts alertness.<ul><li class="ql-align-justify">Spend at least 10 minutes outside in the morning without sunglasses. The natural light helps wake you up.</li><li class="ql-align-justify">If it’s cloudy, still go outside. The natural light, even through clouds, is more effective than indoor lighting.</li></ul>

2. Get Natural Light in Your Eyes

Key Idea: Drinking water rehydrates your body and kickstarts your metabolism.<ul><li class="ql-align-justify">Keep a glass of water by your bed and drink it as soon as you wake up.</li><li class="ql-align-justify">Aim to drink at least 2 glasses of water in the morning to help your body recover from dehydration during sleep.</li></ul>

3. Hydrate First Thing

Key Idea: Fuel your body with nutrients to maintain energy and focus.<ul><li class="ql-align-justify">Include protein, healthy fats, and some carbs in your breakfast, like eggs with avocado on whole-grain toast.</li><li class="ql-align-justify">Avoid sugary cereals or pastries since they can cause an energy crash later.</li></ul>

5. Eat a Balanced Breakfast

Key Idea: Focusing on positive aspects of your life improves mood and mental health.<ul><li class="ql-align-justify">Write down three things you’re grateful for each morning.</li><li class="ql-align-justify">Share your gratitude with a friend or family member to spread positivity.</li></ul>

8. Practice Gratitude

Key Idea: Consistency helps regulate your body’s internal clock.<ul><li class="ql-align-justify">Set an alarm for the same time each day, even on weekends. This helps your body know when to wake up.</li><li class="ql-align-justify">If you wake up at 7 AM every day, your body will naturally start preparing to wake up around that time.</li></ul>

1. Wake Up at the Same Time Every Day

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.

CONCLUSION

Key Idea: Reduce stress and digital fatigue by delaying screen time.<ul><li class="ql-align-justify">Use the first hour to focus on your routine and personal tasks instead of checking your phone or computer.</li><li class="ql-align-justify">If you need to check something urgent, limit it to a quick glance and avoid getting sucked into social media.</li></ul>

6. Avoid Screens for the First Hour

Hello and welcome! I'm excited to share with you a simple yet powerful morning routine inspired by Andrew Huberman's research on optimizing daily habits. These steps are designed to help you start your day feeling energized, focused, and ready to take on whatever comes your way. Let's dive into these nine steps that can transform your mornings and set you up for success.

INTRODUCTION

"Your morning routine sets the foundation for your entire day."

Key Idea: Setting intentions and priorities helps you stay organized and productive.<ul><li class="ql-align-justify">Spend a few minutes writing down your top three tasks for the day.</li><li class="ql-align-justify">Use a planner or journal to outline your goals and schedule.</li></ul>

7. Plan Your Day

I'm pretty sure I'm not the only one who wants to wake up every day feeling refreshed, clear-headed, and motivated. Your morning sets the tone for the rest of your day, and having a solid routine can make all the difference. Andrew Huberman, a professor of neurobiology at Stanford, provides science-based tools to enhance our mornings and improve overall well-being. Let's explore these practical steps together.

Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning. 

Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award in 2017, given to the scientist making the most significant discoveries in the study of vision. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. He also works on neural regeneration and directs a clinical trial to promote visual restoration in diseases that cause blindness. Huberman is also actively involved in developing tools now in use by the elite military in the U.S. and Canada, athletes, and technology industries to optimize performance in high stress environments, enhance neural plasticity, mitigate stress, and optimize sleep. 

Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals including Nature, Science, and Cell and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.

In 2021, Dr. Huberman launched the Huberman Lab Podcast. The podcast is frequently ranked in the Top 25 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

The core audio from this video is from a podcast Andrew Huberman did with Jocko Willink. Check out the full podcast here https://www.youtube.com/watch?v=H5ApNHAPJVU&t=13066s

To learn more about Andrew Huberman visit: https://hubermanlab.com/
Subscribe to Andrew's Youtube Channel https://www.youtube.com/c/AndrewHubermanLab
Follow him on IG and Twitter @hubermanlab  @ hubermanlab 

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