Andrew Huberman's Science-Backed Daily Routine (2025) for Peak Performance

Dr. Huberman wakes naturally between 5:30-6:30 AM without an alarm, allowing his body's circadian rhythm to determine wake time. Upon waking, he performs a personal assessment of rest quality.

Morning Hydration Protocol

Immediately upon waking, he consumes:

• 2 glasses of water (16-20 oz)
• AG1 (Athletic Greens) - comprehensive greens supplement
• LMNT electrolytes - sodium, potassium, magnesium

Yoga Nidra (Non-Sleep Deep Rest)

If not fully rested, Dr. Huberman practices 10-30 minutes of Yoga Nidra, a form of non-sleep deep rest (NSDR) that helps:

• Replenish dopamine levels
• Reduce cortisol
• Achieve sleep-like restoration while awake

"Yoga Nidra can replace up to 4 hours of lost sleep and significantly enhance daytime focus and energy." - Dr. Andrew Huberman

Following hydration, Dr. Huberman steps outside for critical morning light exposure. This is one of the most important protocols in his routine.

Morning Light Protocol

• Duration: 2-10 minutes (longer on cloudy days)
• Timing: Within first hour of waking
• Method: Walking while viewing sunlight (optic flow)
• No sunglasses: Light must reach the eyes
• Backup: Use 10,000 lux light therapy lamp if sun not available

Cold Exposure

At 7:00 AM, Dr. Huberman engages in cold exposure:

• Preferred: Ice bath (1-3 minutes)
• Alternative: Cold shower (1-3 minutes)
• Benefits: Increases dopamine, norepinephrine, and metabolism

For those new to cold exposure, start with 30 seconds and gradually increase duration. A portable ice bath can be a worthwhile investment.

Dr. Huberman follows a structured 7-day workout split designed to optimize strength, endurance, and recovery:

Weekly Workout Schedule

Day	Workout Type	Duration
Sunday	Endurance (long run or bike)	60-90 min
Monday	Legs (squats, lunges, leg press)	60 min
Tuesday	Heat/Cold Cycling (sauna + ice bath)	45 min
Wednesday	Torso Push/Pull (chest, back, shoulders)	60 min
Thursday	High-effort short cardio (sprints, intervals)	30 min
Friday	High-Intensity Interval Training (HIIT)	30 min
Saturday	Rest or active recovery (light walk, yoga)	20-30 min

All workouts are performed in a fasted state (no food since previous evening). For optimal performance, consider quality workout equipment for home training.

"The key is consistency and progressive overload. Aim for 3-5 workouts per week minimum for optimal health benefits." - Dr. Andrew Huberman

Dr. Huberman strategically delays his first caffeine intake to 10:00 AM, approximately 90-120 minutes after waking. This timing is crucial for several reasons:

Why Delay Caffeine?

• Allows natural cortisol levels to peak (highest 30-45 min after waking)
• Prevents caffeine tolerance buildup
• Provides more sustained energy throughout the day
• Reduces afternoon energy crashes

Yerba Mate vs. Coffee

Dr. Huberman prefers Yerba Mate over coffee because it:

• Contains caffeine plus theobromine for smoother energy
• Rich in antioxidants and nutrients
• Provides mental clarity without jitters
• Has neuroprotective properties

He typically consumes 1-2 cups of Yerba Mate between 10:00 AM and 2:00 PM, avoiding caffeine after 2:00 PM to protect sleep quality.

"If you want to optimize your caffeine use, delay it 90-120 minutes after waking and cut it off 8-10 hours before bedtime." - Dr. Andrew Huberman

Dr. Huberman typically begins his workday with a deep work session, dedicating 90-120 minutes to tasks requiring intense focus and concentration. This approach is based on research showing that our ability to maintain deep focus is limited to about 90 minutes before requiring a break.

Key Elements of Huberman's Deep Work Session:

• Distraction-free environment: All notifications are turned off, and potential interruptions are minimized.
• Natural light: Huberman prefers working in a space with ample natural light to maintain alertness and regulate circadian rhythms.
• Binaural beats: He often uses binaural beats at 40 Hz to enhance concentration.
• Timed sessions: Using the Pomodoro Technique or similar time-blocking methods to structure work periods.

"Creating an environment conducive to deep focus is crucial. It's not just about willpower; it's about setting yourself up for success by eliminating distractions and optimizing your surroundings." - Dr. Andrew Huberman

Cognitive Enhancement Techniques

Dr. Huberman incorporates several science-backed techniques to enhance cognitive function during work sessions:

Technique	Purpose	Implementation
Intermittent fasting	Enhance mental clarity and focus	Often skips breakfast, having first meal around noon
Strategic caffeine intake	Maintain alertness without disrupting sleep	Consumes caffeine 90-120 minutes after waking, not after 2 PM
Breath work	Regulate stress and improve concentration	Practices box breathing or physiological sighs between tasks

For those looking to enhance their own deep work sessions, Dr. Huberman recommends investing in quality noise-cancelling headphones and experimenting with different background sounds or music to find what works best for individual focus.

To delve deeper into the science of productivity and focus, check out this research article: The Neuroscience of Focused Attention and Productivity.

After his initial deep work session, Dr. Huberman transitions into a rhythm of focused work periods interspersed with strategic breaks. This approach is designed to maintain high productivity levels while preventing mental fatigue and burnout.

Huberman's Productivity Management Techniques:

• Task Batching: Grouping similar tasks together to minimize context switching and maximize efficiency.
• Time Blocking: Allocating specific time slots for different types of work or activities.
• The "2-MinuteRule: Immediately handling tasks that take less than two minutes to complete.
• Regular Review: Periodically assessing progress and adjusting priorities as needed.

To implement these techniques effectively, Dr. Huberman recommends using productivity tools like Todoist or Trello for task management and time tracking.

"Productivity isn't just about getting things done; it's about getting the right things done at the right time. Understanding your energy levels and cognitive peaks throughout the day is key to optimizing your work schedule." - Dr. Andrew Huberman

Strategic Breaks and Recovery

Dr. Huberman emphasizes the importance of regular breaks to maintain cognitive function and prevent burnout. His break strategy includes:

Break Type	Duration	Activity	Purpose
Micro-breaks	2-5 minutes	Stretching, eye exercises, deep breathing	Prevent physical tension, reduce eye strain
Short breaks	10-15 minutes	Brief walk, mindfulness meditation	Mental reset, improve focus
Longer breaks	30-60 minutes	Exercise, power nap, nature exposure	Physical rejuvenation, cognitive recovery

Dr. Huberman often uses the "Non-Sleep Deep Rest" (NSDR) technique during his longer breaks. This involves a short session of yoga nidra or a guided meditation to promote rapid recovery and enhanced learning. For those interested in trying NSDR, there are several guided NSDR sessions available on YouTube.

Optimizing the Work Environment

Throughout the day, Dr. Huberman pays close attention to his work environment, making adjustments to support sustained productivity:

• Lighting: Maintaining exposure to natural light or using a circadian rhythm light to regulate alertness.
• Temperature: Keeping the workspace slightly cool (around 68-72°F or 20-22°C) to promote alertness.
• Noise Management: Using noise-cancelling headphones or white noise machines to create an optimal auditory environment.
• Ergonomics: Regularly adjusting posture and using an ergonomic setup to prevent physical strain.

For more insights into the science of productivity and cognitive performance, check out this research paper: The Role of Breaks in Sustaining and Enhancing Task Performance.

Dr. Huberman places great importance on his midday meal and the activities surrounding it, recognizing their impact on afternoon productivity and overall well-being.

Huberman's Lunch Strategy:

• Timing: Typically eats lunch around 1:00 PM, aligning with natural circadian rhythms.
• Composition: Focuses on a balanced meal with lean proteins, complex carbohydrates, and healthy fats.
• Portion control: Moderates portion sizes to avoid the post-lunch energy crash.
• Hydration: Continues to hydrate with water or herbal tea.

Dr. Huberman often recommends using a portion control plate to ensure balanced meals without overeating.

"Your lunch isn't just fuel; it's a strategic tool for cognitive performance. The right balance of nutrients can help you maintain focus and energy throughout the afternoon." - Dr. Andrew Huberman

Post-Lunch Movement

To combat the post-lunch dip and maintain energy levels, Dr. Huberman incorporates light physical activity after eating:

Activity	Duration	Benefits
Brisk walk	10-15 minutes	Improves digestion, boosts mood and energy
Light stretching	5-10 minutes	Relieves physical tension, improves circulation
Standing desk work	30-60 minutes	Increases alertness, burns calories

For those interested in incorporating more movement into their work routine, Dr. Huberman suggests considering a under-desk treadmill or a standing desk converter.

Afternoon Focus Techniques

To maintain high cognitive performance in the afternoon, Dr. Huberman employs several strategies:

• Light exposure: If possible, he takes a short break outside to get natural sunlight, which helps regulate circadian rhythms and boost alertness.
• Breathwork: Utilizes physiological sighs (two inhales followed by a long exhale) to increase oxygen levels and reduce stress.
• Caffeine management: If needed, he might have a small amount of caffeine, but never after 2 PM to avoid disrupting sleep later.
• Task variation: Alternates between different types of tasks to maintain engagement and prevent monotony.

Dr. Huberman often recommends using a light therapy lamp for those who can't get natural sunlight exposure in the afternoon.

For more information on managing energy levels and cognitive performance throughout the workday, check out this research article: Timing of food intake and physical activity in relation to circadian rhythms.

Dr. Huberman places great emphasis on his evening routine, recognizing its critical role in ensuring quality sleep and, by extension, optimal cognitive and physical performance the following day.

Key Components of Huberman's Evening Routine:

• Light Management: Reducing exposure to blue light and transitioning to warmer, dimmer lighting.
• Temperature Regulation: Gradually lowering ambient temperature to promote sleepiness.
• Relaxation Practices: Engaging in activities that calm the mind and body.
• Nutrition Considerations: Making mindful choices about evening food and drink intake.

Light and Technology Management

Dr. Huberman is meticulous about managing light exposure in the evening:

Time	Action	Purpose
6:00 PM	Dim household lights, use warmer color temperatures	Begin signaling to the body that it's time to wind down
7:00 PM	Enable blue light filters on devices	Reduce melatonin-suppressing blue light exposure
9:00 PM	Cease all screen time	Allow natural melatonin production to increase

Dr. Huberman recommends using blue light blocking glasses in the evening, especially for those who need to use screens later in the day.

"The light environment you create in the evening is just as important as the one you expose yourself to in the morning. It's about aligning your environment with your body's natural rhythms." - Dr. Andrew Huberman

Temperature Regulation

Dr. Huberman emphasizes the importance of temperature in promoting quality sleep:

• Gradually lowers thermostat setting to around 65°F (18°C) in the evening.
• Takes a warm shower about 1-2 hours before bed, which paradoxically helps lower core body temperature.
• Uses breathable, temperature-regulating bedding.

For those struggling with temperature regulation during sleep, Dr. Huberman suggests considering a cooling mattress pad or temperature-regulating bedding.

Relaxation Practices

To calm the mind and body before sleep, Dr. Huberman incorporates various relaxation techniques:

• Reading: Often chooses non-work-related, enjoyable books.
• Gentle stretching or yoga: Focuses on relaxing, restorative poses.
• Meditation or breathwork: Practices like box breathing or body scan meditation.
• Journaling: Writes down thoughts or plans for the next day to clear the mind.

Nutrition Considerations

Dr. Huberman is mindful of his evening nutrition habits:

• Avoids large meals within 3 hours of bedtime.
• Limits caffeine intake after 2 PM.
• If needed, opts for a light, protein-rich snack to maintain stable blood sugar levels overnight.
• Stays hydrated but reduces fluid intake closer to bedtime to minimize sleep disruptions.

For those interested in optimizing their sleep environment, Dr. Huberman often recommends investing in a quality sleep tracking device to gain insights into sleep patterns and quality.

To learn more about the science of sleep and its impact on cognitive function, check out this research article: The Role of Sleep in Human Cognitive Function and Well-Being.

Dr. Huberman considers sleep optimization a critical component of his daily routine, recognizing its profound impact on cognitive function, physical recovery, and overall health.

Key Elements of Huberman's Sleep Optimization:

• Consistent Sleep Schedule: Maintaining regular sleep and wake times.
• Optimal Sleep Environment: Creating ideal conditions for restful sleep.
• Pre-Sleep Rituals: Engaging in calming activities to prepare for sleep.
• Managing Sleep Disruptions: Strategies for handling wake-ups during the night.

Consistent Sleep Schedule

Dr. Huberman emphasizes the importance of a consistent sleep schedule:

Action	Time	Purpose
Bedtime	10:00 PM - 10:30 PM	Align with natural circadian rhythms
Wake Time	5:00 AM - 5:30 AM	Ensure consistent 7-hour sleep duration
Maintain on Weekends	Within 1 hour of weekday times	Prevent circadian rhythm disruptions

"Consistency in your sleep-wake cycle is one of the most powerful tools for optimizing your sleep quality and overall health. Your body thrives on predictable patterns." - Dr. Andrew Huberman

Optimal Sleep Environment

Dr. Huberman carefully curates his sleep environment for optimal rest:

• Temperature: Keeps the bedroom cool, around 65°F (18°C).
• Darkness: Uses blackout curtains or a sleep mask to ensure complete darkness.
• Noise Control: Employs a white noise machine or earplugs to minimize disruptive sounds.
• Bedding: Uses breathable, comfortable bedding materials.

For those looking to optimize their sleep environment, Dr. Huberman often recommends investing in a high-quality cooling mattress and blackout curtains.

Pre-Sleep Rituals

To prepare his mind and body for sleep, Dr. Huberman engages in calming activities:

• Reading: Often reads fiction or non-work-related material for 15-30 minutes.
• Gentle Stretching: Performs light, relaxing stretches to release physical tension.
• Gratitude Practice: Reflects on three things he's grateful for from the day.
• Sleep Supplement: Sometimes uses magnesium or other sleep-supporting supplements.

Dr. Huberman sometimes recommends trying a magnesium glycinate supplement for those struggling with sleep, but always advises consulting a healthcare professional first.

Managing Sleep Disruptions

When sleep disruptions occur, Dr. Huberman has strategies to minimize their impact:

• Avoid Checking Time: Uses a non-illuminated analog clock if needed.
• Relaxation Techniques: Practices progressive muscle relaxation or 4-7-8 breathing.
• Mental Reframing: Views wake-ups as normal, reducing anxiety about sleep.
• Brief Activity: If awake for more than 20 minutes, engages in a calm activity like reading until sleepy again.

For those dealing with frequent sleep disruptions, Dr. Huberman suggests considering a sleep meditation app to aid in relaxation and sleep onset.

To delve deeper into the science of sleep optimization, check out this comprehensive research review: Sleep Optimization: Evidence-Based Strategies for Enhancing Sleep Quality and Function.