Andrew Huberman's Morning Routine
Discover Dr. Andrew Huberman's neuroscience-based morning routine combining strategic light exposure, cold therapy, and nutrition to optimise brain performance.
Find the right routine for you
Take our quick quiz for personalised recommendations
routinemedium
~3 hours
MorningAndrew Huberman's morning routine is grounded in neuroscience research and designed to leverage our body's natural biological rhythms. Each element serves a specific purpose in optimising neural circuits, hormone production, and metabolic health.
The cornerstone of his approach is the strategic use of morning sunlight and temperature exposure. These environmental signals act as powerful zeitgebers (time-givers) that help regulate our circadian rhythm and set up our nervous system for optimal performance throughout the day.
His routine emphasises several key principles:
The cornerstone of his approach is the strategic use of morning sunlight and temperature exposure. These environmental signals act as powerful zeitgebers (time-givers) that help regulate our circadian rhythm and set up our nervous system for optimal performance throughout the day.
His routine emphasises several key principles:
- Circadian Alignment: Early morning sunlight exposure triggers a cascade of beneficial hormonal responses that improve sleep-wake cycles and mood regulation.
- Metabolic Optimisation: Strategic fasting and delayed caffeine intake help maintain stable energy levels and enhance metabolic flexibility.
- Stress Adaptation: Cold exposure and breathwork build physiological resilience and improve stress response systems.
- Cognitive Enhancement: The timing of focused work aligns with natural peaks in alertness and concentration.
The optional components of his routine (fasting, focused work, and yoga nidra) provide flexibility while maintaining the core benefits of the essential practices.
What You'll Achieve
By following this routine consistently...
Steps to Follow
Step 1
Wake up early at 6:00 AM
morning
Set your wake time between 5:30 and 6:00 AM to align with natural circadian rhythms. While this might seem challenging initially, consistent timing helps establish a robust sleep-wake cycle. Keep your bedroom cool and dark until wake time, then immediately expose yourself to some light to signal wake-up time to your brain.
Step 2
Morning hydration
morning5 mins
Begin your day with strategic hydration that supports mineral balance and cellular function. Prepare a morning cocktail of water with fresh lemon juice and a pinch of salt, or use LMNT electrolytes combined with Athletic Greens for comprehensive nutritional support. This combination helps replenish minerals lost during sleep and provides essential micronutrients for optimal brain function.
Step 3
Sunlight exposure for 10 minutes
morning10 mins
Step outside for 10-15 minutes of direct sunlight exposure, preferably while taking a short walk. This crucial practice triggers the release of cortisol and other alertness-promoting molecules, helping to regulate your circadian rhythm. The combination of movement and natural light provides a powerful signal to your nervous system that the day has begun.
Step 4
Morning coffee/tea ritual
morning90 mins
Resist the urge for immediate caffeine consumption. Instead, wait 90 minutes after waking before having your first coffee or tea. This delay allows your natural cortisol peak to occur and prevents caffeine interference with your body's natural awakening processes, ultimately leading to more stable energy throughout the day.
Step 5
Cold plunge for 2 minutes
morning
Start your day with deliberate cold exposure through a cold shower or ice bath. Aim for water that feels uncomfortably cold but safe (typically 10-15°C). Begin with 1-2 minutes and work towards 11 minutes total per week. The cold triggers a significant and sustained release of dopamine and noradrenaline, boosting alertness, mood, and mental clarity. For maximum benefit, do this early in the day and resist the urge to warm up immediately afterwards—let your body reheat naturally.
Step 6
Deep work for 90 minutes
morning90 mins
If your schedule permits, use these early morning hours for focused, deep work. Your brain is naturally primed for concentration during this period, making it ideal for complex tasks requiring sustained attention. Create a distraction-free environment and work in focused blocks of 25-45 minutes.
Step 7
Morning exercise for 60 minutes
morning60 mins
Dedicate this hour to structured physical activity, whether it's strength training, cardiovascular exercise, or a combination of both. This timing aligns with optimal body temperature and hormone levels for physical performance. Focus on compound movements and maintain consistent intensity throughout your session.
Step 8
Intermittent fasting until 11:00 AM
morning
Consider extending your overnight fast until late morning. This practice can enhance metabolic flexibility and cognitive function. During this time, stay hydrated and listen to your body's signals. Break your fast with a nutrient-dense meal when ready.
Step 9
Breathwork session
anytime
Incorporate these practices at any point in your day when you need to reset or recharge. Yoga nidra can provide the restoration equivalent to hours of sleep, while specific breathwork techniques can help modulate your nervous system state. Start with 10-15 minute sessions and adjust based on your needs and schedule.
Conclusion
Andrew Huberman's morning routine exemplifies how scientific understanding of our biology can inform daily practices for optimal performance. By implementing these steps progressively and adapting them to your circumstances, you can create a morning routine that enhances your cognitive function, physical performance, and overall wellbeing. Start by focusing on the core components: early rising, morning hydration, sunlight exposure, and cold therapy. Once these become habitual, experiment with the optional elements to find what works best for your lifestyle and goals. Remember, consistency with the fundamental practices is more important than perfectly executing every component.
Create Your Perfect Routine
Our AI recommends personalised habits based on your goals