Having an optimal morning routine can feel like a prison. But it’s a false belief. Only through daily routines and habits you can create long-term benefits for your life and business

The latest research about human cognitive functioning explained in the book “The Embodied Mind" by Dr. Thomas R. Verny indicates that the mind is not located in the brain: our whole body has its intelligence.

When you think of your business resources, does your brain come to mind?

It should. 

Instead of seeing routines and a structured morning as your behemoth, understand that your most valuable resources – your mind and body – should be prioritized. 

So, if you think that your most precious resource deserves having the mornings invested in it, read further about Andrew Huberman’s morning routine.    

Watch the video below to learn more about the importance of structures and routines in your life:

What is Andrew Huberman’s Morning Routine?

Andrew Huberman is a neuroscientist and professor at Stanford University who has gained popularity for his research on the brain and his insights on how to optimize its function. 

On his podcast, Huberman Lab, Andrew Huberman talks about how neuroscience can help you lead a happier, more productive, and more fulfilling life with practical tips you can apply every day.  

In addition to his scientific work, Huberman has also shared his morning routine with the public, which includes several practices that he believes are beneficial for both physical and mental health. Here are ten steps that Huberman follows in his morning routine:

1. Wake up early.

Waking up early, usually around 5:00 or 6:00 am helps you feel more energized and focused throughout the day. Additionally,  early mornings are beneficial for regulating circadian rhythms, which can help to improve sleep quality.

2. Get exposure to natural light.

As soon as you wake up, preferably within the first hour, try to get exposure to natural light. This can help to regulate the body’s internal clock and improve overall mood and energy levels. If it’s still dark outside, use a lightbox to simulate natural light exposure.

3. Hydrate.

Drink water as soon as possible after waking up to help rehydrate the body and improve digestion. Adding some lemon juice or apple cider vinegar to the water alkalizes the body and improves gut health. If you consider the gut-brain connection, it is even more important why you should treat your gut with care. 

4. Meditate.

Meditation is an essential part of Andrew Huberman’s morning routine. Practice for at least 10 minutes every morning to help reduce stress and improve mental clarity. Focusing on breathing during meditation can help to regulate the autonomic nervous system and improve overall relaxation.

5. Stretch.

Spend a few minutes stretching each morning to help improve flexibility, reduce muscle tension, and increase blood flow. Huberman also suggests incorporating some light yoga or mobility exercises into the stretching routine.

6. Exercise.

Exercise is another key component of Huberman’s morning routine. Engage in some form of physical activity, such as jogging or lifting weights, to help improve overall fitness and energy levels. Incorporating some high-intensity interval training (HIIT) into the exercise routine helps improve cardiovascular health and metabolism.

7. Fuel up with a healthy breakfast.

A healthy breakfast is an important part of Huberman’s morning routine. He suggests consuming a meal that is rich in protein, healthy fats, and complex carbohydrates to help provide sustained energy throughout the day. Huberman suggests options such as eggs, avocado, and whole-grain toast.

8. Cold exposure. 

Exposing the body to cold temperatures can have several health benefits. Taking a cold shower or immersing the body in a cold pool or tub for a few minutes each morning helps to improve circulation, reduce inflammation, boost metabolism, and guard your health against cold weather. Start with a quick 15-second cold shower and then increase the time by adding 10 seconds each morning. You can turn the temperature on once you get your few icy minutes.

9. Journal.

Writing a journal is another practice from Andrew Huberman’s morning routine. Each morning, spend a few minutes writing down thoughts, goals, and intentions for the day. Journaling can help to improve self-awareness and mental clarity, and can also serve as a way to track progress toward personal goals.

10. Set and review daily goals.

Setting daily goals as a way to stay focused and motivated throughout the day. Set both short-term and long-term goals and write them down in a planner or journal. Review your goals at the end of the day as a way to reflect on progress and identify areas for improvement.

As long as you know your goals, using a structured system to create a routine will keep you motivated and focused. 

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Huberman’s 10-Step Morning Routine

Andrew Huberman's Morning Routine in 10 steps - inforgraphic

What not to do in the morning?

Starting your day off on the right foot can help set the tone for the rest of your day. Here are some things that you should avoid doing in the morning:

  • Hit the snooze button: This can actually make you feel more groggy and tired. Instead, try to get up at the same time every day and establish a consistent sleep schedule.
  • Check your phone: Try to avoid checking your phone until after you’ve completed your morning routine or set specific boundaries around phone use in the morning.
  • Skip breakfast: Breakfast is often referred to as the most important meal of the day, as it helps provide energy and fuel for the day ahead. Skipping breakfast can lead to decreased energy and focus throughout the day.
  • Start your day in a rush: Give yourself plenty of time in the morning to complete your morning routine and prepare for the day ahead.
  • Multitask: Focus on one task at a time and prioritize the most important items on your to-do list.
  • Procrastinate: Tackle your most important tasks early in the day to set a productive tone for the rest of the day.

By avoiding these common morning pitfalls, you can set yourself up for a more productive, energized, and focused day.

What does Andrew Huberman recommend for sleep?

Andrew Huberman studies the mechanisms of sleep and the brain. He has shared several tips and recommendations for getting better sleep. Here are some of them:

  • Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
  • Create a relaxing bedtime routine: Engage in relaxing activities such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation
  • Make your bedroom conducive to sleep: Create a comfortable and dark sleep environment by reducing noise and light in the bedroom. Consider using blackout curtains, earplugs, or white noise machines.
  • Avoid caffeine and alcohol before bed: Try to avoid consuming these substances at least a few hours before bedtime.
  • Limit exposure to blue light: Blue light from electronic devices such as smartphones and tablets can disrupt your body’s production of melatonin, a hormone that helps regulate sleep. Consider using blue light-blocking glasses or apps to reduce exposure to blue light in the evening.
  • Get regular exercise: Exercise has been shown to regulate sleep patterns. However, avoid exercising too close to bedtime, as this can make it harder to fall asleep.
  • Talk to a healthcare provider: They can help identify any underlying issues that may be affecting your sleep and provide guidance on how to improve it.

How do I make a realistic morning routine?

Creating a morning routine that works for you can be a great way to start your day on a positive note and set yourself up for success. Here are some tips for making a realistic morning routine:

  • Determine your goals: What do you want to achieve? Are you looking to boost your energy levels, reduce stress, or improve productivity? Knowing your goals will help you to create a routine that aligns with them.
  • Consider your schedule: When creating a morning routine, it’s important to consider your schedule and any other commitments you have during the day. Make sure to leave enough time for your routine so that you don’t feel rushed or stressed.
  • Start small: Don’t try to incorporate too many new habits all at once, as this can be overwhelming and difficult to maintain. Instead, start with one or two habits that you want to incorporate into your routine and gradually add more over time.
  • Make it enjoyable: Your morning routine should be something that you look forward to. Incorporate habits that you find enjoyable, such as reading, listening to music, or practicing yoga.
  • Be flexible: Your morning routine should accommodate changes in your schedule or unexpected events. Don’t be too rigid in your routine and allow for some flexibility when necessary.
  • Prioritize sleep: Getting enough sleep is crucial for overall health and well-being. Go to bed at a consistent time and wake up at a reasonable hour.
  • Be consistent: Consistency is key when creating a morning routine. Try to stick to your routine as much as possible, even on weekends or days off.

Creating a morning routine takes time and patience. Don’t get discouraged if you have trouble sticking to it at first, and be open to adjusting your routine as needed. With practice, you’ll find a routine that works for you and helps you to start your day off on the right foot.


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