Stanford neuroscientist Andrew Huberman, Ph.D., host of the Huberman Lab podcast, starts each day with a set of science-backed habits designed to optimize his brain and body. His morning routine is rooted in neuroscience—helping him boost energy, improve focus, and set the tone for a productive day.
The good news? You don’t have to be a scientist to apply these habits. Here’s his routine, plus simple ways to adapt it.
Step 1: Wake Up Consistently
Huberman wakes between 5:30–6:30 AM every day. A regular wake time reinforces the circadian rhythm, your body’s internal clock.
Tip: If you feel unusually tired, try a short NSDR (non-sleep deep rest) session instead of oversleeping. It refreshes you without disrupting your schedule.
Step 2: Get Sunlight Within the First Hour
One of Huberman’s non-negotiables is stepping outside for 2–10 minutes of natural sunlight within the first hour of waking. This light exposure triggers a healthy cortisol pulse, boosts dopamine, and helps reset your sleep-wake cycle.
Adaptation: On cloudy days, stay outside a little longer. If you wake before sunrise, use indoor lights first and step outside once the sun is up.
Step 3: Hydrate Before Caffeine
Huberman starts with 16–32 oz of water, often with added electrolytes (like LMNT) or greens powder (like AG1). Hydration supports brain function, mood, and focus.
Step 4: Delay Caffeine 90–120 Minutes
Instead of drinking coffee immediately, Huberman waits 1.5–2 hours. This prevents caffeine from colliding with the morning cortisol spike and reduces the chance of an afternoon crash.
Tip: If delaying two hours feels tough, try starting with just a 30-minute delay and gradually extend it.
Step 5: Movement & Cold Exposure
Light movement—like a walk or stretching—plus cold exposure (shower or plunge) signals to the body that the day has begun. Cold boosts dopamine and norepinephrine, sharpening alertness and mood.
Alternative: Not ready for cold plunges? Even splashing cold water on your face or ending your shower with 20 seconds of cool water provides benefits.
Step 6: 90-Minute Focus Block
Huberman protects his mornings for deep work. He sets up one to two 90-minute distraction-free focus sessions, aligning with the brain’s natural ultradian rhythms of attention.
Step 7: Breakfast or Intermittent Fasting
Often, Huberman skips breakfast (time-restricted eating). When he does eat, it’s high in protein and healthy fats—like eggs, avocado, or oatmeal—to maintain steady energy.
Why This Routine Works
- Sunlight + hydration = resets circadian clock & boosts alertness.
- Delayed caffeine = smoother, longer-lasting energy.
- Movement + cold exposure = dopamine surge & improved mood.
- Focus block = peak productivity.
- Consistency = better long-term sleep & recovery.
Final Thoughts
Andrew Huberman’s morning routine is powerful because it’s based on neuroscience, not just productivity hacks. You don’t need to copy every step—just adding one or two habits like morning sunlight or delaying caffeine can transform your energy, focus, and mood.