Neuroscientist: Use This MORNING ROUTINE to Boost Motivation & Focus

Andrew Huberman shares the best morning routine to stay focused and motivated throughout the day.
Andrew Huberman is an American neuroscientist and tenured associate professor in the department of neurobiology and psychiatry and behavioral sciences at Stanford University School of Medicine.
Speaker: Andrew Huberman
KZbin: @lewishowes
Original Podcast: • Use This MORNING ROUTI...
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#morningroutine #dailyroutine #motivation #focus #neuroscience #andrewhuberman

[@RespireOfficial]

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[@JaymedelRosario]

1. Hydrate 2. Get 10-30 minutes of morning light exposure 3. Delay caffeine intake by 90-120 minutes 4. Drink a glass of water with a pinch of salt 5. Exercise 120-180 minutes/week (Zone 2 cardio and/or weight training) 6. Shower and do 90-minute focused work bout [After lunch] 7. 10-30 minute non-sleep deep rest, hypnosis, or nap 8. Get 10-15 minutes of evening light exposure

[@ulyssesrull]

Thank you!

[@CamperGirl03]

THANK YOU!!

[@joannapera9453]

❤❤

[@Alex-hu8gj]

120-180min workout dear God the hardest shit you can do ... I don't know for you but I've tried it for 2 months I can't do shit after this workout... Let alone for 90+ min working - learning session was dying on that... Agreed with the circadian clock , coffee, and cold shower all good and working. Btw zone 2 is when you hardly can say anything out of air constantly your heart trying to jump out of your chest .

[@cibisounder]

Great summary, thank you.

[@sophiyba6729]

So, by noon, he has done 90 minutes of actual work ! I can agree, this would be. my ideal schedule too, and I would feel so much better if I could implement it, but alas, I have to be at work by 7-8am, depending on the day. I typically do not get a lunch break, let alone a nap. Before everyone chimes in, stating its about your priorities in life, I'll tell you I work in healthcare. We are already overbooked, and always running late in clinic, and appointments are booked out months and months. If we all quit, to focus on our "priorities" there will be no health care system left. What I would like to see is tips to support us, and those in jobs like us. If you have the time to implement the above, most likely you are already doing ok.

[@zealbell7817]

Exactly!!!!! because God has blessed us with jobs and all jobs are jobs of service we are all serving one another and it would definitely be great if they could give advice for people working I totally agree..

[@travelfoodielove]

I promise you. Most of these gurus that’s their ideal routine. Do they implement it every day? I doubt it.

[@saintjabroni]

@@travelfoodielove😂😂😂

[@Michaelable1000]

Ok so you notice at the very end he makes it clear to say, “Ok so that’s the perfect morning routine *for you*?” From your comment it sounds like *his routine* is not for you. He emphasized sunlight and 90 minutes of work especially - those are both feasible

[@sophiyba6729]

Unfortunately, getting morning sunlight (unless being in the car counts) and working only 90 minutes at a time are not feasible for me, and many people working in healthcare. I am up before the sun, and by noon have worked 4-5 hours without a break. I might be able to eat lunch, but also maybe not. Please understand, we are often double or triple booked for appointments (admin over books to make up for no shows).

[@Mentalitedecroissance]

It’s not just a morning routine, it’s a life changing tips

[@saintjabroni]

Epic. Epic behaviors.

[@lycanfx]

10 min of sunshine in UK. That's once a year. No wonder we all stressed out here.

[@kaysarp]

😂

[@mikkymikaso]

Sun is there, even it's cloudy.

[@ioana4011]

Spot on. Going to Spain is the highlight of our year.

[@davidgreen278]

@@mikkymikasowe’re talking about sunSHINE

[@followerofyashua8005]

Huberman mentioned on a few podcasts that even on cloudy days the light levels are still a lot outside compared to your room.

[@thunder.gun.cheese]

1.. Hydrate 2.. Get 10-30minutes of Sunlight 3. Workout 4. Shower 5. Meditation/planning /reading 90minutes focused work. 6. NSDR (Non-Sleep Deep Rest) 7. Get 10-15 minutes of Sunset rays.

[@jayvbooth]

This is not 100% right, listen to the video completely.

[@DriversFromHere]

The morning routine takes like 3 hours!!!!

[@sharingmatters]

5. Deep work for 90 mins and then meditation

[@bradjb35]

So, when do I go to work?

[@user-bz5uk3yv1f]

​@@bradjb35😂

[@catzlady.8189]

I sleep with my eastern facing blinds slightly open so I wake up with the sun. This has helped my morning routine. Morning Water is a must too.

[@isaiasaranda7180]

For a podcaster, this schedule works great 😂. The rest of the folks in the real world, not so much 😅

[@SagiQuarion]

Yup. This is just more self motivating masterbation. I’ve just about had it with this crap. In fact I’m reporting this video LOL

[@danielfine5383]

you need help @@SagiQuarion

[@jessewayne9509]

He's a nueroscientists lol I'm sure that's a easy job right? Lol why everybody have to hate when someone is trying to help them get info on health and routine? He said at the end that's the ultimate routine FOR ME all the people on here commenting multiple times yet they have no time to implement what's being told? I work 3 jobs one of them being a full time journeyman electrician at a power plant, 2 kids, high up in a motorcycle club and I can do it. 🫡 not everyone is created to seek the top and be a winner. 😢🎉😅

[@krissy9479]

Was just thinking the same. I do 12.5 hour shifts and have no proper breaks (we eat with kids on shift). There's no way I'm gonna be doing a 90 minute workout before that and no time for after lunch meditation 😂😂 the rest sounds nice though

[@LizaSachdev]

Yup …. Work takes over everything slowly

[@julespetroff771]

Neuroscientist Andrew Huberman has shared his morning routine, which he believes can help improve physical and mental health, energy levels, and focus. Here are the ten steps that Huberman follows in his morning routine according to[1][2][5][6]: 1. Wake up early: Waking up early, usually around 5:00 or 6:00 am, helps you feel more energized and focused throughout the day. 2. Get exposure to natural light: Moving your body and absorbing sunlight through the eyes first thing in the morning sends important signals to the brain to wake up. 3. Hydrate: Simple steps like hydrating first thing will increase mental stimulation. 4. Meditate: Huberman recommends practicing some form of meditation or mindfulness to help reduce stress and improve focus. 5. Stretch: Incorporating some stretching into the morning routine can help improve flexibility and reduce muscle tension. 6. Exercise: Engage in some form of physical activity, such as jogging or lifting weights, to help improve overall fitness and energy levels. Incorporating some high-intensity interval training (HIIT) into the exercise routine helps improve energy levels. 7. Fuel up with a healthy breakfast: Eating a healthy breakfast can help provide the body with the nutrients it needs to function optimally throughout the day. 8. Take a cold shower: Taking a cold shower can help improve circulation, reduce inflammation, and boost energy levels. 9. Practice gratitude: Taking a moment to reflect on what you are grateful for can help improve mood and overall well-being. 10. Set intentions for the day: Setting intentions for the day can help improve focus and productivity. Overall, Huberman's morning routine is designed to regulate the autonomic nervous system, reduce anxiety, and lead to more focus and memory retention. By following these steps, individuals can potentially start their day with more energy and focus. Citations: [1] www.flashhub.io/andrew-hubermans-morning-routine/ [2] www.linkedin.com/pulse/andrew-hubermans-morning-routine-explained-10-simple-steps-pistner [3] kzbin.info/www/bejne/nYPCl2CfrLp6j5Y [4] kzbin.info/www/bejne/ql7Iq4KCiZd-rJI [5] www.eyemindspirit.com/post/andrew-hubermans-morning-routine [6] every.to/superorganizers/andrew-huberman-s-morning-routine-backed-by-neuroscience ~perplexity.ai

[@RespireOfficial]

This is great. Thank you for outlining this for us!

[@gregoryfriston7091]

So...that's the same guy that's in this video? I guess this is the latest revision of his routine, is it?

[@Arthur-ew5en]

Thank you

[@heyaisdabomb]

Some of these steps, like breakfast, depend on the individual goals. If for example your trying to lose weight, Dr. Huberman has said in order to draw out your sleep fast, hold off on eating as long as you can.

[@haikyuu6038]

and make sure to sleep enough.

[@JustCaring]

Self love, treating ourselves with kindness, as if we are our best friend for ever ❤

[@Shadowlizrads]

Ultimate morning for a neurologist. I think it will be good for everyone

[@G00033]

The sun is still asleep when I wake up.

[@lukaszsuchodolski7864]

haha made my day!

[@TokaMokoena]

Exactly, I feel like he wakes up around 8 am

[@countrees7977]

Andrew you might never see this but im your doppelganger spot on. A nurse at the hospital i was in asked ne if i knew who you were. I did not. He said yall look like twins. Lol

[@Koontay44]

I can’t wait to try this in 25 years when the kids are out of the house and I’m retired. Little dark around here at 4am

[@puhovak]

So incredible that we should go outside on the morning and evening. Listen about this fact first time. I want to follow this rule

[@bethanykish6013]

I absolutely love Dr Huberman and how he explains the science of why to do things. Buuuut, Doing all of these things to start the day is just not feasible for most people. Does he not have kids, or a job to get to by 9am,? My estimate is that this routine would take 2.5-3 hours. Who has that kind of time before they actually start the "must do" part of their day?

[@RespireOfficial]

That’s a great point. Everyday responsibilities can easily get in the way of implementing a morning routine.

[@Lord.Schnitzel]

@@RespireOfficialso it’s bollocks for everyone who’s not a podcaster or youtuber. well done!

[@dragamboazulinqiacupuntura122]

I think it also shows how we can realize current daily life is not conducive to "health" and maybe we can do better. The first 90 minute block could be a really important block of work at work if that's the case. Exercise 120 minutes a week is only 20 per day. It's feasible if your priorities are health and children can be part of that routine if that's the priority

[@mattoniy2840]

It’s bollocks for you , we create our own lives, our own schedules. If you don’t have time for a morning routine that’s on you.

[@Lord.Schnitzel]

@@mattoniy2840 yea, I’m sure you’re the great game shifter, lol. that’s why you still watch and comment on these vids like a commoner. hehe

[@evaml11]

Love Huberman!

[@claudesaint-nuage]

Overnight worker for 15 years. Everybody tells me how bad it is for me. Meanwhile, I'm lean and fit and alert and sleep 7 hours daily and not anymore depressed than most people. Circadian smirkacdian.

[@Siaroslaw]

Morning light it is difficult to see in the morning in Norway by the winter :)

[@lukaszsuchodolski7864]

For sure :) here in Poland also if you get up at 5.30am.... greetings!

[@sarahevans3622]

I use a sun lamp when it's cloudy or rainy- really helps!

[@mlikovic10]

Thanks!

[@panirt1]

Very informative!

[@thelaunchdude]

Another great one guys!!!!

[@RespireOfficial]

Thanks again!

[@zakikahl6904]

This is great and I do the whole wait 2 hours for caffeine thing and it’s made a huge difference. Problem is I live in the PNW where sun is rare in the winter and the other issues is I start work before the sun comes up.

[@MinichixStudio]

My biggest issue would be sun exposure for 10-30 minutes early enough (especially in colder months). As a mother of a child in school age, the earliest I can go outside is way way longer than 2h after waking up.

[@studiosemenka1931]

Just focus on other routines you can add .

[@ABrigitteM]

I have a daylight lamp, it works

[@jamesroadnight5327]

You have a back door right?! Get up before your child, open it and step outside…

[@MinichixStudio]

​@@jamesroadnight5327 yes, I do have a back door that lead to the small back yard unfortunatelly. It's surrounded by other houses, so the sun is not hitting it first thing after rising anyway. In summer it's not ad much of an issue, I can wake up before my child (even though parents need to take care of their sleep too, and no, not everyone can be in bed at 9.30-10.00). But today for example, the sunrise was almost 8.30, and it's not gonna be that much different next few weeks. And to be fair I don't get much direct sunlight in my yard during winter anyway. And in the area where I live winter in general equals rain, storms and some more rain, plus heavy clouds when it's not raining). So yeah, I do struggle with sun exposure early in the morning especially during colder months.

[@ahmetemirakbulut]

Precious informations. :) 🌿 Thanks. 🙋🏻‍♂️

[@rtrt4684]

I love this speaker so much so raw Real Organic Speech

[@Bjorn-it1up]

You should see how he treats his girlfriends 😂

[@cindyperez4287]

Amen I and my family receives it ❤ GBU

[@LeslieNicole]

This is interesting because my tendency has been to naturally want to dive right into work almost the minute I wake up. When I have a big, creative project, I love jumping in and I’m at my most creative first thing in the morning. I usually don’t even get dressed - I just have on my yoga pants and a t-shirt. I felt guilty about not being dressed and doing my exercise first so I’ve been doing that recharge routine first - and just like you, I end up not getting to actual work until after lunch, which is the worst time for me creatively. I’ve been having a really difficult time getting into flow on my work. So, I need to get right up early again and get to work first. If I wake up early enough to work a few hours, then I’m starting my recharge routine at around 9 am which is still a decent enough time to exercise, shower, get dressed etc. So, this is very affirming that my natural inclination is what’s most productive!

[@user-lt1jd1ye3v]

I think what works for each person might be different for the timing of each thing but each item sounds nice to do even if you’re timing is different

[@vincet6730]

The routine of a Professor, who has all the time in the world in the morning…. Thanks for sharing anyway.

[@mattoniy2840]

We design our own lives.

[@saintjabroni]

@@mattoniy2840Epic. Epic slam. (No sarcasm.)

[@Nikopup]

Professors work mornings btw.

[@cassiano378]

Step 0: Win the lottery, so you don't need to work and can focus in just self-care

[@charliemu8425]

I definitely need the work bout!!!

[@carothecreator]

Beautiful vid

[@hectorlencina]

I'd like to see a routine for a person that works, commute and has some stress during day. Great advices tho.

[@affiliatemarketing9803]

I ad salt to my morning coffee. I love it!

[@oOEpICzZ]

Thats all well and good apart from when you are in the UK in winter, your going to work in the dark and coming home in the dark. Only best opportunity to get 10-15 mins sunlight for most is at dinner time to set your circadium rhythm 😅

[@perlefisker]

Where I live, I have to rise several hours before the sun rises - for a half of the year. The sun rises while I am at work inside. So already there I bound to mess myself up...fantastic.

[@WysdomHub]

Great Content ❤

[@mokyan7]

Bright light in the morning really does help. There are many full spectrum lights that are specifically used to adjust your sleep-wake cycles clinically. Because my work shifts are usually very early and it’s still dark outside, what I do is I added a small full spectrum light in my bathroom that I put up high and it’s bright that way as I’m getting ready I’m in a very bright room to help me wake up. Add a lamp that’s 100w or more, and 5000-6000k color temperature. But don’t look right at the lamp so you don’t go blind… Of course when I’m able to, I like to see the sun or if I’m at work passing by a window, I may stand and just look outside for 30 seconds and breathe to feel the nature flow through me

[@summersunriseyoga]

6:03 Before i eat lunch, i do Isha’s shoonya meditation 🧘‍♀️ which packs the punch of 2 hours of sleep in only 15 minutes

[@RespireOfficial]

That's awesome! I'm gonna look into that, thanks.

[@bhuvanag9521]

As for sun + workout 🌞 we do surya namaskar / sun salutation. Its an age old practice in india

[@paulpelham3979]

I’m gonna give this a try.

[@Pherrora]

Ty

[@SuperWilkat]

This could not be more timely. I just moved into an apartment that has no daylight, facing a courtyard. I’m all screwed up now :-)

[@user-ep6nf7fb5x]

👏👏👏👏 Thank You A❤A Always suberb content 🙏

[@downbntout]

Seen lots of morning routine vids. This is the only one engineered to sustain the rest of the day.

[@lloydirving6209]

dude all of them do that lol.... that's the point of a morning routine..

[@kevinlehr4705]

So this guy is the only person who talks about the afternoon? 😅

[@downbntout]

@@kevinlehr4705 seems to me to be different that way

[@williamsmith995]

How about in the winters in the Northwest of the US? Sometimes the mornings (and all day) can be pretty grey, not much light. Most people here will feel Seasonal Depression to some degree, sometimes really dire. Maybe a light therapy light?

[@RespireOfficial]

I recommend checking out the full podcast video (link in description) where Andrew addresses precisely this concern.

[@hestergreen2031]

Yes

[@Abdrahman_alhssen]

Andrew huberman best channel in you tube.....

[@vutuankiet.hoc2k]

00:05 Setting your circadian rhythm is the fundamental layer of health. 01:07 Getting morning sunlight sets various processes in motion for a healthy day. 02:02 Caffeine blocks adenosine function, reducing drowsiness temporarily. 03:00 Caffeine can cause jitteriness and lightheadedness, but adding a pinch of salt to water can help stabilize and increase blood flow to the brain. 03:59 Cardiovascular exercise has various effects on heart health, vascular health, gut microbiome, muscular musculoskeletal stability, and mental health. 04:57 A 90-minute workout improves focus and attention. 05:56 Taking short naps during the day can improve learning and productivity. 06:55 Getting sunlight in the evening helps regulate circadian rhythms. Crafted by Merlin AI.

[@EmiliaGradel]

I wasn't financial free until my 40’s and I’m still in my 40’s, bought my third house already, earn on a monthly through passive income, and got 4 out of 5 goals, just hope it encourages someone's that it doesn’t matter if you don’t have any of them right now, you can start TODAY regardless your age INVEST and change your future! Investing in the financial market is a grand choice I made.

[@Edinkrama]

yeah investment is the key to sustaining your financial longevity but venturing into any legitimate Investment without a proper guidance of an expert can lead to a great loss too

[@StephanieQuake]

wanted to trade, but I got discouraged with the market price fluctuations

[@StephanieQuake]

Can you recommend a guide for me?

[@Miaisabelle-yk6rd]

{}That's true I know Barymoer. I met him at a conference in New York in 2022 where he introduced us to his business strategy, he helped me cover my student loans with ease and so many more to be mentioned

[@MH-lr6ue]

Do my morning routine to do life better!

[@racheli2598]

Do you still get the 10 minutes of morning sun when it’s freezing out or below 30? The winter is so tough for the sunlight in the morning. Especially when you have to get up with an alarm clock at 6 am to get kids off to school and it’s pitch black dark outside.

[@jeanquirit2009]

My routine: 30min tree posture daily 30 min 8 brocades daily 24h dry fast every friday Bed by 11am max.

[@vansh8706]

No matter how many medications or supplements you consume, if you don’t have a right partner/family besides you. Your days are going to be sluggish, No matter what!

[@meatkurtin9747]

It’s dark when my day starts 🥶

[@chrisechevarria4651]

Imagine waking up to the sunlight 😂 I’m up and out the door in the dark. I’m on a treadmill before the sun comes up. Although, waking up to the sun sounds great 😏

[@kaileynewel2180]

Just get morning sunlight exposure early in the morning **cries in Canadian**

[@DIYARMORY]

Can EFT (Emotional Freedom Technique) aka "tapping" work or count as a good method for ones daily NSDR(Non-sleep Deep Rest)?

[@marlenemeechan2445]

What about a sad light? Is this helpful for morning sunlight?

[@MilitaryDog.]

I wish the sunlight could wake me up!! I’m up at 4am, sunrise is at 7:50am.

[@purepotentialityNow]

Like a Laser😊😊😊

[@djricks]

This works for people without a job

[@jeanniepawlowski265]

Wrong

[@shujatmirza5685]

How to get up in the morning any suggestions for students

[@D121346639m]

Dr. Andy smells so good!!

[@emle1125]

What do you suggest for people who get up early and are at work before the sun comes up this time of year. Is midmorning day light acceptable? I could probably fit in a walk around 10am

[@myrathompson9645]

Purchase a box light.

[@rahulb1069]

Majority older Indians generation does all this.❤

[@rubyciide5542]

Nope

[@AllThingsConsidered333]

What about using a full spectrum sun lamp? Like for us who live more north & winter months have longer hours of darkness?

[@LizaSachdev]

Wish I can have some relaxing work

[@beckytoups4985]

What are your thoughts on CrossFit? Does that count for the 180 zone 2

[@user-uu9yb9wb5b]

Okay 90 minutes before coffee is a lot lol. And how I’m supposed to get morning light first thing the sun doesn’t come up for another two hours after I wake 😩. But I totally get how this works. I sleep so well when I go for a run first thing

[@alyshasuleymusic]

Is there a good adaptation for people who work outside of the home? I am a single mom and I work in healthcare, and it is a challenge to get all of that done in the morning and get the kids out of the house on time for school. Do some people flip the order of things if we live in the Northern Hemisphere where the sun isn't really up yet until 730 or 8?

[@Manuelrive71]

Motivation comes with movement, no science needed.

[@Sbannmarie]

Two handsome, intelligent, articulate men. What’s not to like?

[@aschibono]

How do you get morning sun in winter months in Canada? Do those solar lamps work?

[@wendimerten2555]

I live in Minnesota. We wake up and go to work in the dark 1/2 time 😢

[@ConnorRianHickey]

My office job has me in before the sun is out and it’s depressing

[@TheCombatartist]

Unless you live in Northern Illinois/Wisconsin, late fall and winter - which runs from October to June 😅

[@blulu75]

I’m sorry if you’ve already answered this, but how about if you wake up several hours before the sun comes up? Will grow lights suffice for a substitute to natural UV?

[@Helen-nl9lv]

I live in the UK It is January & the sunrise is currently 08.22 No sunlight

[@brandop06]

Haha, I was going to add something similar, we’re up at 5, quick brew and out for a 5 mile (hilly) walk, just getting breakfast at 07:30 and it’s pitch black outside, I live in Lancashire, sometimes with the cloud cover it doesn’t really get light properly at all 😳

[@mereditholson8468]

Does this sunlight thing work in the Pacific Northwest where there are very dense clouds and most likely rain?

[@RespireOfficial]

Andrew talks about this exact topic in the full podcast video (link in description). I recommend checking it out!

[@MRAPEXPREDATOR1]

Sounds strange but I have always slept with the curtains open, my kids always say why do I wake up full of energy and happy. This makes sense now as I am exposed to sunlight without even knowing it.

[@donnietan9901]

I sleep at 10 pm and usually wake up around 5:30 am. There's no sun light until 6:30 am usually. This is a bummer.

[@joedainton2189]

Are sunbeds good or bad? Say like five minutes a day not enough to burn your skin but to feel the benefits of the light?

[@chumpey]

Yeah I live in the UK mate. I’m up before the sun.

[@Chilionaplate]

Has this been tested on individuals living with mental illness, such as major depression and type 1 bipolar disorder? Thats what I have . I’ll give it a shot and will report back how it’s going. I currently experience severe lethargic spells and major depression cycles.

[@Indomitablespirit108]

Do a deep dive into Onnit's alpha brain supplement and reveal the B.S hype already!

[@user-bz5uk3yv1f]

What about routine for those who go to work?

[@saintjabroni]

Yeah but 2nd shifters have no excuse…

[@uncleshushu1]

Must be nice to wake up that late

[@j.d3804]

I am wake up at 9 at night and live in the North Dakota

[@bettysheppard274]

Guess all of us Canadians are messed up because it's dark when we leave for work 8 months out of the year!!

[@JethroYo-eb5sq]

Surprised he didn’t stress the importance of the type of salt we take in. Celtic sea salt or pink Himalayan is my go to! Or black salt. Any other suggestions?!?!?

[@irinakedem4051]

Can I study something new or something related to my work during 90 minutes of work bout?

[@RespireOfficial]

Yes, I believe so. The important thing is that it is a focused activity.

[@Swagg76]

What is a good alternative if the sun hasn't risen when you get up?

[@mikeforslund7375]

You had me until the delayed Caffeine. We are done.

[@I_got_the_keys]

They need a manual for living healthy lifestyle. Alhamdulillah for Islam. In islam we have the sunnah. Sleep early wake up early pray 5 times. Don't drink, don't smoke. Get some exercise running, jogging biking, swimming, eat healthy meal 1/3 food 1/3 water 1/3 air, stay hydrated, socialize and check with friends and family etc

[@jackieoden4020]

😅it’s dark until I get to work.

[@manuelromero472]

So. How do I sunbath if it’s dark when I wake up? Or I get out of bed later?

[@davedesigns4667]

Good advice if u have that kind if schedule...really handsome guy...great hair and beard ..need to get your hairline fixed though!!!!

[@irenesmith1763]

I do feel this is unrealistic for most people who have a normal life, jobs etc. it maybe is the routine we all wish we had. 😂

[@karroten]

I cannot disagree with anything said in this video, but I also cannot make the sun rise before my arrival at work at 7am. 😢 I do get up a bit before 5 but any earlier would not be healthy for me. Would love to hear a routine which factors in people with less time privilege and naturally occurring variations in circadian rhythms.

[@TheonlyLarsNelson]

What about if you DON’T live in California? If it’s raining most mornings ?