What are the three phases?

The three phases, as described by Andrew Huberman, refer to divisions of the 24-hour day, each associated with specific biological underpinnings and optimal times for certain activities:

1. Phase One: 0 to 8 hours after waking. This phase is ideal for activities that require linear, action-oriented tasks, such as accounting work, exercise, or any form of task that follows a strict process. This is due to a healthy release of cortisol and epinephrine (adrenaline) during this period, which are part of the wake-up system and are conducive to such tasks 1 2.

2. Phase Two: Approximately 9 to 16 hours after waking. This period is characterized by a different pattern of neurotransmitter releases, such as serotonin, which are associated with calmer states and can alter our perception of space and time. This makes it suitable for creative work, brainstorming, or tasks that allow for more mental freedom 1 2.

3. Phase Three: 16 to 24 hours after waking, leading up to sleep. This phase involves winding down and preparing for sleep. Activities that promote relaxation and preparation for deep sleep are recommended. Understanding your activities in relation to these phases can help optimize productivity and overall well-being 1 2.

These phases are designed to align with typical diurnal patterns, where individuals are active during the day and rest at night, although adjustments can be made for those with different schedules, like shift workers. This structuring is based on neuroscience and psychology literature, assisting in forming habits more easily and rapidly.