Andrew Huberman's FULL Morning Routine 

Nice, I’ll ask my boss

Instructions unclear: I came to work in the afternoon and got fired...

Morning routine in the real world: wake up. Go to work in the dark.

I recall my grandparents lifestyle living in rural area. They got up every morning at 5 a'clock, drunk some fresh water(had a fountain), washed face with cold water and then going to feed the livestock, doing gardening and what else around the house. They usually had their first meal around noon time, and of course coffee was not a part of their diet! They were slim and fit till the end. Miss them a lot!

"By 1:30pm I'm fully awake and ready to head to the office"

I did something like this in college, but with the workout first. It's too hard to do this on your own all at once... you have to add in habits one at a time. Took me 3 years to get there, but don't give up. It makes you feel human again

I also wake up around 6:30, write down the time, then fall back asleep with the pen in my hand only to wake up at 9 am with ink on my face and realizing I am late for my daily team meeting, which I then attend at my computer only dressed from the waist up.

That’s why getting a dog is vital. You gotta walk em every effing morning. Yasss sunlight 🎉

Might as well throw in 10-20 minute meditation if we’re talking everything for optimal brain health routine

This routine changed my life. Day one went like this: 6:45am- Naturally wake up (no alarm) and hydrate 7:00- 15 min outdoor walk 7:30- At the gym, 1hr work out 8:30 - Cold plunge 9 - Get to work, explain to my foreman why I'm 2 hours late to the job site. 9:10- Take my coffee break, again, explain to the crew why I'm not doing anything. Delayed caffeine intake is optimal! 9:20- Do 90 min of mindful work with meditation time throughout. No one is happy about that. 11- Take my lunch break, it's an hour before everyone else but I'm optimizing. Noon - Begin my post lunch deep rest. At this point the foreman fired me. I continued this routine with my next 3 jobs. I have been unemployed and homeless for 6 months now and I'm writing this under a bridge in my cardboard box. I'm the most optimal and mindful man in my encampment.

My 93 year old grandma calls this "earn your coffee"

My bladder wakes me up between 3am & 4am. I pee and go back to bed. If I don’t fall back asleep I make coffee and get on my computer. Then I go back to bed at around 5:30am and fall asleep. I’m retired

1)wake up at 6/6:30 2)write down time of waking up 3)sunlight time 4)get outside for 10-15 min walk 5)electrolytes intake 6)no food until 11/12 7)90 min flow state cognitive workout 8)physical exercise for 60 mins 9)cold water therapy

“I write down what I wake up” Me who snoozes: 6:37am 7:26am 8:04am 9:43am

I also do similar routine. 1) wake up 7 am, go for a walk and drink water. 2) coffee around 830 at work. However I find sometimes I get caught checking my phone too early so my mind is not longer so focused. 3) exercise wise - I wonder if it’s better to do it in the morning first thing or late in the afternoon when our minds are tired.

He forgot Step1: Get a big fat research grant. Step 2: Quit your job so you'll have time to do this during the day.

I am interested in understanding how Athletic Greens is compatible with fasting when it has 50 calories and 4 net carbs. Won't this break a fast? I wait until mid day to have AG1, but would rather have it in the morning.

Someone in my river trail mentioned you today. He was soaking in river water and I talked to him about it. I am enjoying your videos and I just started watching. God bless you

Everybody has their own routine when they wake up. My main routine is prayer.

My morning routine 1.wake up around 7:30/8am 2.drink tea 3.bible study 4.exercise for about 30-40 mins 5.first meal after 11am I’m so happy to say I’m doing this now I used to dream of being this disciplined I work evenings and my job requires me to walk and stand alot but I still include fitness atleast 3-4 times a week I’m also focusing on high protein which helps so much I’m being told I look slimmer which was the goal

Why do I sense he actually wakes up at 9am😂😂

Interesting. I start with the cold shower and then meditation and physical activity and then breakfast and then I start my day.

Lost me at wake up at 6:30am😂

I thought I had to do what he does each morning I would never get up, Ide be avoiding getting out of bed for sure.

I wake at 5..pee.. brush teeth go to work..WISHi had that much time😅

So get up, hydrate, work, and exercise. Groundbreaking.

I've lost 100 pounds following this everyday

99.5 % of working people can't do that 😂

Well any suggestions for employed people who leave their house before 6am?? 🤣🤣🤣

".. phone off and out of the room.." Spot on - otherwise, one is still distracted by thinking about checking. Tell your schoolkids. Interesting video. Old uk duffer here :)

Dude is blessed with a SHORT day!!

this would be a good off day practice

I wake up (5:30-6:00) prepare my greens,reds,aminos,moringa blend. Take probotics (coconut cult) Go to the gym (2 hrs) . Then head to work while eating my protein bar (11am-12pm).

Incorporating goal-setting and planning into your morning routine provides a dedicated time for reflection and strategic thinking, increasing the likelihood of achieving your short-term and long-term goals.

I do similar to you but I don’t do it consistently that is the key 🔑

I need my coffee first thing in the morning

Tried this when I have a household to run and a small kid who need to be prepped and dropped to school before I get ready for work. Estimated wake up time needed to be advanced to 3:45 AM for me. Being able to have a morning routine like this is wonderful but it's a privilege for a few and it would be great if the prof acknowledged that.

I do remember him saying recently that sometimes he drinks coffee after 20 min of waking up when he trains early. That's the sign I needed ;)

If you have a revolutionary spirit you want, you need all this teaching

What Andrew Huberman does every day, reordered by time, assuming wake up time @ 6AM. 6:00 AM - Wake up around same time every day & write down the time you woke up. 6:00 AM - 6:15 AM - Make a bee line for sunlight. Get outside for a 10-15 minute walk. 6:15 AM - 7:45 AM - Do a 90 minute bout of work, without the phone present. Drink water (no caffeine) during this time. 7:45 AM - Drink caffeine 8:00 AM - 9:00 AM - Exercise 9:00 AM - 9:15 AM - deliberate cold exposure (shower) Continue fasting 11 AM - 12 Midday - first meal of the day. Items as described in the video: 1. Wake up - around 6:00 - 6:30 AM every day & write down the time you woke up. 2. Sunlight - Make a bee line for sunlight. Get outside for a 10-15 minute walk for mental & physical health. 3. Delay caffeine intake for 90-120 minutes after waking up. 4. Drink water in morning (with electrolytes / sea salt / athletic greens 5. Fast until 11 AM / 12 midday. 6. Do a 90 minute bout of work, without the phone present. 7. Do some physical exercise for about 1 hour 8. Deliberate cold exposure

Awesome bro the rest of us actually have to work for a living.

😂😂😂😂😂 Hahaha only on RU-vid ! I wake up at 5.30am . Get to site at around 6.30am . First break at 10am . Second break - no time for it carry on and hurry up concrete is coming . Finish work anytime between 6.30pm and 7.30pm . Get home , not after 8pm so I can shower my kids and spend some time with them . Get paperwork done , update plan for tomorrow. Check up on tomorrow's Get it done if anything missing . Time for gym or maybe not depends on how tired I get . Go to sleep at around 10pm and 12pm depends if anything needs fixing around the house . This is real life people not RU-vid dreaming for people that have Noone to look after them . 6 days a week ...

For people complaining, most of this stuff doesn’t take extra time because it’s stuff regular people already do on the daily (shower, workout, work) and it doesn’t take much brain effort to just adapt it to your schedule. He’s just talking about ways to optimize energy and focus.

Just wake up at 4am and it will work if you are an employee. I think he is an entrepreneur who works mostly online at home

That’s the whole damn day

Bro filmed his own stock footage. Respect!

Update the video, he finally accepted that doing the cold exposure before workouts (and better yet as early as possible before caffeine intake) is bwtter for muscle, health, etc

So for those who work early. Wake up to natural sunlight or the best you can get. Drink a glass of slightly salty water before work. Have coffee on lunch.

At least I wake up at 6am and get some sunlight 😂

Up at 5AM it's dark, hot shower as energy bills are so high in the UK that my heating is not left on at night so I wake up freezing cold. Hit that caffeine straight away as that's the only way I'm getting through work, walk to work in the dark, get to work and more caffeine. Finish work and it's dark. Go to the gym, go home. Rinse and repeat

Felt dreadful a little while ago. Tried it. Worked👍

Obviously you don't do this EXACT routine. You adjust it to your schedule and life.

My morning: 6.30 woken up by three cats sitting on my head/ shower in warm water to get warm from freezing cold house ( can’t afford heating in the UK)/ pour cheap instant hot coffee down neck again for warming purposes/ get in car in the dark/ arrive at work at 8.

I'm up at 330am. pre-workout down, gym at 4 am, home at 5am shower leave house at 530am wawa coffee. 6am start my 12 hours in a busy NYC ER. I'm an RN. What working people do.

This guy ❤

Wow a whole 90 mins of work 😂, I'm in work for 10 hours . In all seriousness though , I also follow something similar in the morning , with a small set of exercise , no coffee for an hour ( which is decaf ) and then go to work 👍 Huberman is a legend

I incorporated the 90 mins no caffeine into my routine about a year ago and its truly worked wonders. Dont even get tired in the afternoon anymore. I do most of these things in my morning routine every morning, except the 90 mins work which I just do when I actually get to work. Get tips.

Wake up, scroll RU-vid shorts for an hour... I'm ready for my day

I’ve been in the pursuit of a morning routine that works for me for years, intuitively I created this almost exact one

Nice Routine. Little adjustments so it fits my day. I gotta work so i get up at 4:30 so I'm done by 6:50 and ready for work. I cut out the 90 minutes because I don't work from home, added 20 Minutes of Reading. Never took my coffees 2 hours after getting up. That's something to work on for me I couldn't say no 😅

I have already been at work for an hour by the time he wakes up

Send the 4 gratitude texts before the sunlight exposure so that the blue light from the screen doesn’t interfere with that procession.

Im up at 5.30 every morning for work at 7. No sunlight in Ireland in winter till at least 8.30, so sunlight i dont see until 3.30, when i leave to go home 😂. Ironically, i drink water, Well water (A pint glass), not tap water, first thing upon waking. No working out till about 4.15. Most days. Done my back in 3 weeks ago. Still not right, need to get back training before depression sets in. Been doing light pilates stretches twice a day and taking Ashwagandha for inflammation, then i meditate. All this to try heal my lower back, to get back active. God is good 🙌🏻

I like the 10 min.walk!

In Canada, 6 am is completely black for at least 7 months a year. I would love to follow your routine.

I think Huberman has mentioned earlier that deliberate cold exposure shouldn't be done after workout, so not sure if some detail in sequence is missing.

Amazing tips - can you share how to adapt for a family , dual working parent household?

I personally make a B-line for the donut shop first thing when i wake up...otherwise I get caught in the morning rush. Gotta keep hustlin!

I work from home and cant do most of it. Yea I did start delaying breakfast until 11-12. But I need to workout around 4 when its too hot during the summer and gyms are overcrowded at that time. But if I worked from the office I would not be able to do any of the things above

Love all the replies saying you have to unemployed to be able to do this I work 12 hour shifts 5 days a week and this is easy to pull off

Good advice 👍 I was wondering what is that green liquid you're drinking that's compatible with kito diet?

People here think you gotta give up working, the purpose is to support your health and livelihood. It is true that very rarely the body quits its the mind

Great advice

I love that guy acting it out. He is too cute😂

wake up at 4.30am purposely delay my sunlight intake until 7/8/ am.

Best prof ever

This is sheer brilliance. I recently came across similar material, and it was nothing short of amazing. "The Joy of Less: A Minimalist Living Guide" by Matthew Cove

This is a morning routine of a rich man that only has to work 90 mins a day🙃

I wake up 8 am, join online meetings for my work starting 8.30. and until around noon. At noon I take a nap for 30 min, then I go out to my garden for about an hour with my cats if weather allows, when I comeback I prepare breakfast and have branch around 2-3 PM (nothing before that other than water), after eating I work for 3-4 hours on my computer (sometimes longer), then I take my vitamins and eat my dinner around 7 pm. After that I do some house cleaning, laundry etc, and finally I get upstairs to my chambers - take care of my online business on my home computer for 2-3 hours while watching YOutube, then take a shower, get ready to sleep. which is usually between midnight and 1 am. On weekend thought I usually out walking in the nature all day long.

Athletic Greens breaks a fast Andrew. It says so in the FAQ on their website! I looked it up yesterday.

Certain? Thank You Professor Have you any Guidance on a Bodyclock which Correlates to Later. Or Way Earlier Tools Blessings 😊

6:30, you’re a lightweight. I’m up around 2:30……trucking

Just went outside I'm in the UK its dark and cold. Got to love getting that sunlight. What exactly do any of these things actually achieve?

I wake up 5:30 every day and I do most of these things But I'm always a bit late to work (con)

Any man with this morning routine 99.99% of the time I’ll fall in love with them.

The way he says my caffeine...

I don't see sunlight outside until 9/10am where I live fr 💀

Try finding sunlight before 7am in winter in the uk

Where can I find this video about Huberman telling his morning routine?

Sometime around midnight 🎙️🎶🎶🎶

Tough crowd here 😅 it’s all about what works best for your routine. I also run a business and work 10-12 hour days but I love getting up super early in the am when it’s still dark out or the sun’s just rising. I meditate, workout and do the cold shower before I start my work day and it sets the tone for the rest of the day. You just need to find what works best for you and your schedule.

Can you please tell me in which Huberman Lab podcast episode he was talking about this? ☺️

This is the first video ive watched today snd im allready drinking coffee

What do you advise for those of us that don’t have sunlight at that hour? Get it afterwards when it’s available or get a lamp and expose ourselves that way?

Here where i live it is winter and there is only 2-3 hour of sunlight a day and im normally in a uni lecture then. What can i do for that morning step as there is no sunlight?

The key is these things work for YOU 😂 it doesn't necessarily mean they work for everyone else

I am curious as to what makes Athletic Greens okay to drink while fasting ?

Sounds like my morning except for the last 2 things😂

I turn the phone off or in do not disturb when I really need to focus too. Don't know how you guys do that cold exposure!

Ok my next hangover , I’ll try this!!!