I tried Andrew Huberman's Morning Routine FOR 100 DAYS and became LIMITLESS...

Introduction

This tutorial outlines Andrew Huberman's effective morning routine, as experienced by Derek DeMike over 100 days. Designed to enhance productivity, focus, and overall well-being, this routine incorporates science-backed techniques that can be easily integrated into anyone's lifestyle. By following these steps, you can set yourself up for success each day.

Step 1: Optimize Your Sleep

• Prioritize Sleep Hygiene
  • Aim for 7-9 hours of quality sleep.
  • Create a calming bedtime routine (e.g., dim lights, limit screen time).
• Sleep Best Practices
  • Maintain a consistent sleep schedule by going to bed and waking up at the same time daily.
  • Keep your bedroom cool and dark to promote restful sleep.

Step 2: Delay Caffeine Intake

• Timing is Key
  • Wait 60-90 minutes after waking before consuming caffeine. This helps avoid an afternoon energy crash.
• Alternative Morning Drinks
  • Consider starting your day with water or herbal tea to hydrate before caffeine.

Step 3: Light Exposure

• Get Natural Light
  • Spend at least 10-30 minutes outside in natural sunlight after waking.
  • If outdoor access is limited, use bright artificial lights to mimic sunlight.
• Benefits of Light
  • Natural light exposure boosts energy levels and helps regulate your circadian rhythm.

Step 4: Engage in Non-Sleep Deep Rest (NSDR)

• Practice NSDR Meditations
  • Set aside 10-20 minutes for NSDR techniques, such as guided meditation or deep breathing exercises.
• Purpose
  • This practice helps improve focus and reduces stress, enhancing your overall productivity throughout the day.

Step 5: Cold Exposure

• Incorporate Cold Showers or Plunges
  • Start with a cold shower for 30 seconds to a few minutes.
  • Alternatively, consider ice baths or cold plunges if you have access.
• Benefits of Cold Exposure
  • Cold exposure can increase dopamine levels, boost mood, and improve mental clarity.

Step 6: Establish a Morning Routine

• Create Consistency
  • Design a morning routine that includes the steps outlined above.
  • Adjust the routine to fit your personal preferences and lifestyle.
• Daily Reflection
  • Spend a few minutes journaling or reflecting on your goals for the day.

Conclusion

By implementing Andrew Huberman's morning routine, you can enhance your daily performance and well-being. Start by optimizing your sleep and delaying caffeine, then gradually incorporate light exposure, NSDR, and cold exposure. Experiment with these techniques to find what works best for you, and enjoy the positive impact on your productivity and overall life balance. Begin your journey to a more energized morning today!