Andrew Huberman’s Morning Routine

Like many people, I used to struggle to get moving in the mornings, especially during the dark and cold winter months. Hence the reason I am skipping this Dutch winter and went to Bali for 6 months. 

The comfort of my warm bed during the winter often seems better than getting up and starting the day. But that all changed when I was listening to Andrew Huberman and his morning routine. It’s not just a series of steps, it’s a way to get the most out of the day by creating a morning routine that sets you up for an energised and inspiring day. 

Let me share with you a summary of what I learned from Andrew Huberman Morning Routine.

Benefits of Andrew Huberman’s Morning Routine

Following Andrew Huberman morning routine can turn your challenging start of the day into one more energy, inspiration, and even perseverence.

Wake Up with Sunlight

First thing to waking up and feel refreshed fast is waking up with sunlight. Andrew Huberman’s routine advices to get sunlight first thing in the morning. Wake up, open the curtains and get some light in those eyes.

This isn’t just for feeling good – it’s backed by science. Sunlight helps reset your body’s internal clock (circadian rhythm), making you feel more alert and improving your mood for the next 24 hours. Or at least 16 hours until you go back to bed again. 

Hydrate First

After sleeping all night, most of us wake up dehydrated. I definitely do. You loose water from sweating, but also from breathing while you sleep. Huberman’s routine emphasizes drinking water first thing in the morning. It’s a simple habit, but it can boost your metabolism by up to 30% in just 10 minutes. It’s a must if you ask me, and coffee doesn’t count. Just make it plain water. 

Morning Exercise

Many people put off exercising until later in the day, but what if just 10 minutes of movement could make your brain work better by up to 12%? Huberman Morning routine makes exercise a key part of the morning, not something to dread but something important for the mind and body. It can be yoga, QiGong, just flowing around or really do some push-ups and sit-ups. Whatever feels best for you, as long as it is truly some form of exercise. 

Mindfulness and Calm

Now this one is truly important for me in today’s fast-paced world. It’s taking a few moments for mindfulness or meditation every single day. Andrew Huberman morning routine also makes this an essential part to a good start of the day. Regular mindfulness can lower stress by 25%, making you feel more focused and balanced.

Breakfast for Energy

You’ve probably heard the saying, “You are what you eat.” This is especially true for breakfast. A nutrient-rich meal in the morning can boost your energy levels, helping you stay sharp and active throughout the day. 

Some swear by skipping it as part of fasting. I understand Andrew here for sure, but do sometimes skip the breakfast (breaking the fast). An empty stomach helps my brain to stay clear. 

Caffeine Timing 

Huberman includes caffeine in his routine but waits at least 90 minutes after waking up before drinking it. This allows his body’s natural energy levels to rise on their own, so the caffeine gives a proper boost without interfering with his natural alertness.

Don’t be shocked, but I personally quite caffeine and went to decaf earlier this year and it’s a game-changer. My energy levels all throughout the day are just so much more stable. It’s almost insane thinking about it. 

I still drink coffee and enjoy it, but just the decaf version. Many coffeeshops and restaurants have this these days. And if I go the office where they don’t, I bring it myself. I can highly recommend trying it out. 

Andrew Huberman Morning Routine in short

1. Sunlight straight away

2. Hydrate (potentially with Salt Water)

3. Exercise

4. Add Mindfulness to the start of your day

5. A Nutritious Breakfast

6. Caffeine Timing

How to Start the Routine

If you want to follow Andrew Huberman morning routine, you need to approach it thoughtfully. Here are some tips to get started:

• Start Small: If doing everything at once seems too much, begin with just one or two steps, like getting sunlight and hydrating. Slowly add more as you get used to them.

• Prepare the Night Before: Set out your workout clothes, fill your water bottle, or make a space for meditation. This way, you’ll have fewer reasons to skip steps in the morning.

• Be Consistent: Try to do your routine at the same time every day. The more consistent you are, the easier it will be to make these habits stick.

• Track Your Progress: Use a journal or an app to note how the routine makes you feel. Track your mood, energy, and focus throughout the day. This can be motivating and help you see the benefits.

• Be Patient: It might take time to feel the full effects of the routine. Adjust the steps as needed to fit your lifestyle, but don’t give up – the goal is to improve your well-being, not add stress.

Conclusion

Following Andrew Huberman’s morning routine can bring major improvements to your life. For me learning about it and creating my own morning routine helped a lot in my happiness and productivity.  
Andrew Huberman Morning Routine is a science-backed way to boost your body’s natural rhythms and feel your best. By adding these steps to your day, you’ll experience clearer thinking, higher productivity, and more energy to enjoy life!