Best morning routine according to Huberman

Andrew Huberman's morning routine is carefully designed to enhance focus and mental clarity for optimal performance. Here are the main steps he follows:

1. Morning Hydration: Start the day by drinking a glass of water, possibly with a pinch of salt to help with hydration, especially if caffeine is consumed later 1.

2. Circadian Rhythm Alignment: It's crucial to expose yourself to bright light soon after waking up. Step outside for about 10 minutes to get sunlight without sunglasses (if safe to do so) to set your circadian rhythm, which helps regulate sleep and wakefulness cycles 2 1.

3. Avoid Distractions: It's important to avoid engaging in emails or other tasks dictated by external demands early in the morning. Instead, use this time to foster creativity and clarity by allowing the mind to ease into the day without immediate demands from others 3.

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     1

     Morning Routine Essentials

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     2

     Neural Circuits for Focus

     00:40:28
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     3

     Morning Mindset

     02:14:51
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     4

     Morning Mindset

     00:16:50
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     5

     Night Owl Rituals

     02:12:39

4. Mental Exercises: Optionally, include some meditation or mental exercises to enhance focus and neural circuits for attention, making you more effective and efficient during the day 2.

By following these steps, Huberman says it helps in optimizing brain performance and minimizing brain fog throughout the day 4 5.