The Huberman Morning Routine (for people with jobs)

Step-by-Step Guide to Implementing the Huberman Morning Routine with a Full-Time Job

Step 1: Morning Routine

1. Wake Up and Note the Time: Try to wake up naturally if possible. If using an alarm, note the time you wake up.

2. Sun Exposure: Spend at least 10 minutes outside in the sun to kickstart your circadian rhythm. If indoors, consider getting sunlight through a window.

3. Morning Hydration: Drink water as soon as you wake up to stay hydrated.

4. Meditation: Allocate 10-15 minutes for meditation to help with focus and mental clarity.

Step 2: Deep Work Block

1. 90-Minute Deep Work Block: Dedicate 90 minutes to work on your most important tasks with no distractions. This is the time when your brain is most effective for analytical work.

2. Caffeine Intake: Wait until at least 90 minutes after waking up to have caffeine to align with your circadian rhythms.

Step 3: Workout and Cold Exposure

1. Workout Block: Allocate time for a workout session, whether at home or the gym. Adjust the duration based on your fitness routine.

2. Cold Exposure: Consider taking a cold shower after your workout to experience the benefits of cold exposure, such as mental toughness and resilience.

Step 4: First Meal and Evening Routine

1. First Meal: Break your fast around midday if intermittent fasting, and have your first meal after your workout.

2. Evening Routine: Dim the lights, avoid screens for at least an hour before bed, and engage in activities like reading to unwind and prepare for sleep.

Step 5: Customizing the Routine

1. Adapt to Your Schedule: Customize the routine to fit your work and personal commitments. Prioritize elements that align with your lifestyle and preferences.

2. Weekend Implementation: Use weekends to follow the routine more closely if weekdays are challenging due to work commitments.

3. Flexibility and Realism: Be realistic about what aspects of the routine you can consistently incorporate into your daily life. Experiment with different timings and adapt as needed.

By following these steps and making adjustments based on your schedule and preferences, you can incorporate elements of the Huberman morning routine into your daily life, even with a full-time job. Remember to prioritize self-care and listen to your body's needs throughout the process.