Adopting a Science-Based Morning Routine

My routine felt stagnant. Days blended into one another, with less sleep than I desired and waking up later than planned. I often found myself scrolling on my phone instead of engaging in productive activities. This led to a lack of motivation at work, leaving me feeling unfulfilled. As someone who thrives on being organized, this feeling of falling short was disheartening. I was in search of a change—something to help me regain control of my mornings.

That's when I discovered Andrew Huberman, a Stanford neuroscientist and the host of the widely acclaimed Huberman Lab podcast. He shares a variety of health insights and practical tools aimed at improving everyday well-being. One resource that caught my attention was the Daily Blueprint, available for free on his website. This guide outlines science-based habits that Huberman claims can enhance sleep quality, productivity, and overall health.

I was intrigued. The idea of integrating science-backed habits into my life through a structured challenge appealed to me. I decided to focus solely on my mornings, understanding that attempting to overhaul multiple habits simultaneously could lead to failure. Starting small seemed like the best approach.

To embark on this experiment, I utilized the guide I downloaded and immersed myself in Huberman's interviews discussing his morning routine.

The Challenge: My Experience with Huberman's Routine

From July 11th to August 8th, I committed to Andrew Huberman's morning regimen. In this reflection, I'll detail the challenge itself, the habits I adopted, the insights I gained, and whether I observed improvements in my sleep, productivity, and overall health.

Before I proceed, a disclaimer: This account is purely reflective of my personal experiences with Huberman's morning routine and is not intended as medical advice. Always consult a healthcare professional before making significant lifestyle changes.

Key Components of Huberman's Morning Routine

Huberman's routine encompasses several habits:

• Early Wake-Up: He typically wakes between 6 and 6:30 AM, but he emphasizes flexibility. As someone who values early mornings, I aimed for this wake time during my challenge. Notably, Huberman avoids checking his phone first thing—something I found particularly challenging.
• Cold Exposure: Huberman recommends a 3-minute cold shower or plunge right after waking. He claims this practice boosts energy, focus, resilience, and mood. It should be uncomfortable but safe, though opinions on the timing of this exposure may vary.
• Light Exposure: A brief 10- to 15-minute walk outdoors for sunlight is crucial. It helps regulate mood, metabolism, and sleep. If sunny, aim for 5-10 minutes; if cloudy, extend to 10-15.
• Hydration with Salty Water: Huberman hydrates with about 32 ounces of water mixed with a pinch of sea salt to enhance alertness and stabilize blood sugar. He occasionally supplements with electrolytes.
• Focused Work Block: After his walk, he dedicates 90 minutes to intensive tasks like research or podcast preparation, minimizing distractions by keeping his phone off.
• Delayed Caffeine: Huberman waits 90-120 minutes before consuming caffeine, which helps maintain energy levels throughout the day.
• Fasted Exercise: He typically engages in an hour of exercise, alternating between resistance training and cardio.
• Breakfast Timing: Huberman breaks his fast between 11 AM and noon, often enjoying oatmeal and protein post-workout.

While these habits may seem overwhelming at first glance, I created a visual schedule to help track my morning activities.

Visualizing My Morning Routine

Realistically, this schedule may not suit everyone, especially those with conventional work hours. I work remotely, allowing me the flexibility to try this out, but parents or those with early commitments may need to adapt.

Week 1: Initial Challenges

The first week posed significant difficulties, particularly with waking up earlier, the cold exposure, and the fasted workout. Transitioning from a midnight bedtime to waking at 6 AM was a struggle. I forced myself to get up early on day two, which helped me adjust to the new schedule.

Cold exposure was another hurdle. The shock of a cold shower after a cozy night’s sleep was daunting. I quickly switched to wearing shorts on my morning walks instead, which felt more manageable.

Despite these initial challenges, I succeeded in maintaining hydration and writing consistently. Delaying caffeine was tricky, but I adapted by brewing tea before my writing session. Fasted workouts were less successful; I struggled with energy levels and eventually learned from Huberman’s discussions that some individuals, particularly women, might not thrive with fasted exercises.

Weeks 2 to 4: Finding Balance

In the second week, I began to enjoy the routine more. I embraced the morning walks, relishing the sounds of nature and the stunning views of the Pyrenees. I even experimented with new variations in my routine, like enjoying an early breakfast or trying out different green tea blends.

By the third week, I incorporated other habits from Huberman’s recommendations, such as non-sleep deep rest (NSDR) for afternoon slumps. This technique proved effective, providing me with much-needed relaxation.

In the final week, I tried Huberman's fitness protocol, which included a mix of cardio and resistance training. While I found some aspects beneficial, the focus on upper body workouts didn’t align with my preferences.

Reflection on Results

The primary goals of my experiment were to enhance sleep, maintain consistency in writing, and improve overall health. I successfully established a new wake time, which positively impacted my writing routine.

Since completing the challenge, I’ve continued waking up early, leading to a natural cycle of improved rest and productivity.

Would I Recommend Huberman's Routine?

Huberman's morning protocol is indeed filled with scientifically-backed practices that can contribute to better health and productivity. However, it's not entirely feasible for everyone, especially those with conventional work schedules or specific physiological needs.

That said, I believe there's merit in testing these habits. Start gradually, create a visual plan, and adapt as necessary. Self-improvement should enhance your life, so if something doesn’t resonate, feel free to change it.

If you're curious about my journey, here are two videos that detail my experience with Huberman's routine: