The Huberman Morning Routine (for people with jobs)

[@RachelleinTheory]

Check out Rocket Money for free: RocketMoney.com/rachelleintheory #rocketmoney #personalfinance

[@Rondup]

Just walk outside for 30 minutes getting sun, drinking water and meditate to the sounds of nature

[@BlinkiesNoGood]

Somehow every single "routine" that gets trendy is written by people who obviously don't handle their own childcare. Easy to have time for 30 minutes of sun, hydration, and meditation when you don't have to make sure your kids are awake, dressed, and ready for school.

[@jwatson11]

This x 10,000! Almost every part of this is completely laughable. Even not eating first thing - I do not think my toddler would eat breakfast unless I was sitting with them and eating mine.

[@darstar217]

I don’t have kids, but I do work different shifts every day. I’m not sure how this would work when my shift starts at 5am and i got off at 6 the night before. I also have health issues that cause a lot of fatigue which makes things even harder.

[@mossyoakmom8880]

@@darstar217Well it’s not for your schedule. I too work the night shift. I guess we have to try and incorporate what works best for our schedules.

[@paulashealthyliving]

@@mossyoakmom8880 I too worked shifts for years. Every month, sometimes every week, things changed. Dr. Huberman would be sick at what my sleep schedule looked like. And as shift workers, I don't think I could get out of bed without caffeine lol

[@annettefertitta6868]

Isn’t that the truth

[@aladebby3904]

To everyone: Don't feel bad if you can't make a routine like this work for you. All routines I have met so far, are created by single entrepreneur men. Let me repeat: Single + entrepreneur + men. If any of the criteria is not true for you, the routine is not created for you or in regards to your life. Implement what you can, and let go of what you can't. Working + married/in-relationship + women will not be able to implement it without major changes.

[@banebury2346]

Or they have a SAH spouse who does all the house cleaning, laundry, cooking, and shopping while they are at work.

[@FirstNameLastName-ic1tn]

This comment is seriously underrated. This should be pinned.

[@aladebby3904]

@@FirstNameLastName-ic1tn Thank you for your kind words! I hope the message reaches as many people as possible, either through my comment or others' comments ❤️

[@MattMcQueen1]

It's also unlikely that his routine is useful for anyone. This post was not sponsored by AG1.

[@dellybird5394]

Life's too short for no breakfast and cold showers! Seriously though, your routine should serve YOU. You shouldn't have to rearrange your life to make some "scientifically optimal" morning routine fit into it. If it doesn't fit into your life in the first place, it isn't your perfect routine! Also I wouldn't trust the science behind this routine. Huberman has been criticized by the scientific community for some of the stuff he peddles on his podcast (e.g. promoting dubious health supplements and fearmongering about sunscreen). Personally I can't find any trials that actually show that cold showers boost productivity, so idk why he's saying that as if it's a scientifically-backed fact. I even looked on his webpage to try to find a citation, and all I found was: "One study showed significant and prolonged increases in dopamine when people were in cool (60°F) water for about an hour up to their neck, with their head above water. Other studies describe significant increases in epinephrine from just 20 seconds in very cold water (~40°F)." There is no way for me to actually find and read those studies from his webpage.

[@madelinegonzalez9637]

me, thinking about trying this routine: “step 2, sunlight exposure” immediately…. I wake up for work an hour and a half before the sun even rises. Great.

[@scarletwitch3405]

Yeah fr 4 am yeah right

[@madelinegonzalez9637]

@@scarletwitch3405 I get up at 5, thanks

[@DaniParducci]

THIS IS MEEE And my work starts like half an hour before the sun is out, I see the sunrise from the window. (wake up at 5am, start work at 6am, sun comes out around 6:15-6:30 all year round in Ecuador where I live)

[@TheP.B.G.]

Yep me too! I'm already at work before the sun comes out 😢

[@DAMSindistress1]

Same! This whole routine is just one dudes routine lol why we trying to make this universal. Dumb.

[@knitterinspace]

I'm just chuckling, because where I live at least half of the year the sunrise is way after a regular person supposed to wake up to make it to school/work on time... And maybe we're just not meant to be productive in dark winters.

[@lisam2795]

I thought the same thing. Get up at 6, and wait 3 hours for sun exposure--if you get any sun at all. In the dead of winter there are solid weeks that are basically darkness all day from 9am to 5:00pm when the sun sets.

[@alexandrak3847]

I had the same thought. In the summer time it gets daylight before I get up; in the winter I am already at work when the sun rises.

[@Micah-countrysidedweller]

It’s the same here, so use a daylight lamp in the morning. That works really well for me.

[@LouveniaMusic]

Huberman said if you don’t have sunlight at least turn on all of the lights. It triggers your body to release melatonin 12 hours later so you can sleep easier/better.

[@jenniferb.7250]

I thought the same, I’m usually arriving to work in the dark in winter.

[@tifosiye]

My problem with Huberman and pretty much every other "productivity guru" on YT is that their advice only works for people who have complete control over their schedule. The fact that you can easily reproduce this routine on the weekend but it's only remotely possible during the work week is the number one evidence that this is not for people with full time job. I'm in the same boat as you are when it comes to work. My slack and inbox are constantly going off, and it's very hard for me to stay focused for a chunk of time. This year I started to institute "no meeting Friday". It's a soft rule, but I try to avoid meetings on Fridays and turn off my slack and inbox notification in the morning, which has been somewhat helpful. Working out is the same situation. It really does take an hour and it's particularly hard to squeeze in when you have to commute.

[@dellybird5394]

Yup. It can't be the scientifically-backed "perfect" routine if it would completely derail the average person's day. Your routine should work for you, rather than you working for your routine. In my opinion, the best morning routine is the one that gets you ready for your day as efficiently as possible. The only people who have time for 90 minutes of "deep work" and 1 hour of workout before breakfast are influencers like Huberman.

[@pinobluevogel6458]

This is the problem exactly. There is no way a regular job would allow you to have 90 minutes of intense productivity in the morning and an afternoon of light work. Most people's jobs have 8 hours of intense productivity. Mine is about 2-5 hours of medium physical labor, followed by a short stressful travel to my other job where I have 7 more hours of intense productivity with very short lapses of inactivity where I quickly eat or manage to squeeze in some hydration. There is no time in the day for light work, or even sufficient breaks. I am happy if I can manage a few hours of leisure late in the evening when I get home and try to recuperate and relax as much as I can in the weekends. Luckily my job early in the day is outside, so I get all the sun exposure I need all year expect for a few cold months in winter and due to the physical nature of it, I don't really need any other excercise either.

[@pinobluevogel6458]

@@dellybird5394 Well put. I would love to have a routine that I can design to my own personal rhythm and preference, but getting a job that allows for this is not just unlikely, I would say it is near impossible.

[@LewisLittle66]

The trouble with this for me, is that my whole 9-5 workday consists of that "intense" type of work that Huberman does only 90 minutes of. There is no easier/admin type work, and I am not in control of what work is given to me at whatever time of day. I'm also not in control of my breaks, and lunch break is *only just* enough time to snatch something to eat. If I do anything else within my lunch break, I have to skip eating. And no, I've tried intermittent fasting, that doesn't work for me so I can't use that to compensate. Getting sunlight is another issue - here in the north of England, we can go MONTHS without sunshine, which means a minimum of 30 minutes sunlight time and for a substantial part of the winter it isn't even daylight until after I start my regular 9-5 job. So, morning sunlight is physically impossible for half the year without moving to another country.

[@AndreaBreck]

I have the same problem with lack of sun and use a light exposure lamp for the dark months!

[@colegreenleaf2911]

Could you do a uv light?

[@aylacrissman3443]

I have a grow light in my room for my plants that is on a timer. It helps me wake up more, not sure if it’s just a placebo or not, though.

[@elenhin]

exactly.

[@anne-marie2159]

This is so true, his schedule doesn't include a full working day, and as the video identified, doesn't include time getting presentable (which can take a long time if you have to style your hair and put on makeup) and travelling to work. I'm also in the north of England so know the sun issue well!!!

[@tabisvilasboas]

This thing about sleeping 6 to 8 hours a night is a little more controversial than you might think. Most sleep studies are done on men and do not take women's menstrual cycle into account. New research is pointing out that the ideal sleep for a woman is between 8 and 10 hours per night, depending on the phase of the menstrual period.

[@emilyepinkston]

Came to say the same thing. I can groove on 6 hours no problem typically. Menstruating? More like 10-12, honestly. I don’t get it…but I need it!

[@diogofonseca3161]

Source, please

[@S.-bu2kg]

​@@diogofonseca3161search engine -> 'women AND research AND studies AND sleep'

[@Rachel-uq1bn]

Yep I defo need 8-10h

[@evinalesca7830]

Can we have the source please?

[@daniellecolucci3470]

All the healthcare workers laughing right now 😂😅

[@marcelaherrera6888]

Teachers too 🙃

[@marshalambert630]

Right!? How does shift work factor in? Let alone working in spaces that do not have windows to the outside. We have no problem "intermittent fasting" though; it called missed breaks.

[@DWI_JUiiCE]

My shift used to start at 0600 and depending on how the day went sometimes I wouldn’t eat until 1300. By that time the 9-5 staff are finishing their lunch break and they would say “enjoy your lunch”. I would say thank you but jokingly add that it was technically my breakfast and that I’m unwillingly practicing forced intermittent fasting.

[@jr-f2354]

My immediate reaction.

[@omghi95]

Couple of things I would recommend for anyone trying to somewhat do this: - Ideally, your alarm is only meant to wake you up should you sleep longer than expected. So it is actually good to try to wake up before your alarm to ensure a full night rest. Usually, it's easier if you go to bed early enough, and then after time, your body will naturally do it. The alarm should be your last chance to wake up to have time to do your routine. - The 90 minutes doesn't have to be all at once. I think it'd be more realistic to break it up into chunks. For me, it's less stressful that way for me and sometimes it's easier for me to do 30 minutes to an hour before work depending on the day. -STILL DO THE COLD SHOWER. Even if it's not after a workout. Even doing a cold rinse in the morning can help with dopamine and just wake yourself up. -Instead of mediation (alternatives), do something relaxing like stretching,breathing, journaling, etc - A few minutes walking after lunch is great for digestion and getting some energy back - Don't put pressure to do an hour workout. Even 30 minutes is good! Or split it up.

[@21972012145525]

Yea the cold rinse at work (even just covering an area with a wet cold paper towel) doesn't seem like a problem

[@cassettetape7643]

Came here to say the cold shower part😊

[@stewartg7673]

Excellent suggestions

[@sorbabaric1]

Thanks. Any reason to not combine the getting sunshine with the meditation or deep breathing etc. ? I work 12 hour day shifts, leave for work at 5:45am & get home at 8pm. In the winter, it’s dark when I leave for work and dark when I get home. My goal right now is to get up early also on my days off, keep the same wake / sleep schedule.

[@elenhin]

@@sorbabaric1 oh a kindered soul. That's been my goal for years. I also work 12 hour shifts and I'm so spent on my days off I just sleep lol.

[@tonkabean67]

I for one am SO happy you did this... thank you for bringing to light that someone else's "ideal" routine does not necessarily fit into a "normal" person's day. While there is so much value in integrating new and challenging things into your daily routine to level yourself up, there is no one size fits all situation and you have to learn what works for you, find ways to implement them, and give 100% effort -- not 100% perfection.

[@antone.2222]

is huberman morning rutine posible for a working mom? hahahahhahahha. I dare him to get ready with to kids, drop them off, be at the office before 9am, and have a great day. He will probably collapse before thursday, thanks for this video!

[@khakilaccy]

I really want to see him try. It would be an interesting experiment

[@divyasasidharan2960]

As much as these things r not possible for some ppl. If the data is given to its ur choice to adapt or not that fits u. Its just nature n how we were designed with the nature, we were supposed to b up n active during day n reture like birds in the evening but man made world n industrialization has taken that away from us. But once in a while we learn yeah this would benefit but may b some of us r too far from attaining it

[@msjkramey]

​@divyasasidharan2960 what is nature exactly?

[@vahishtavafadari4289]

I have heard that things like cold exposure are based on research primarily conducted on men and that they need to be conducted on women specifically to ensure safety and what the benefits are.

[@Lindalawen]

And they never take into account the menstrual cycle. Energy levels are very different through the month in women, while in men they are more or less the same each day.

[@CaitFalconer]

The lack of research on women has us out here, feeling like failures for not being able to replicate the same day over and over again, for feeling differently from day-to-day. I didn’t learn about the full menstrual cycle until my late 20s and cried when I realized I wasn’t a broken human, I was a normal woman.

[@anielalucian]

Cold exposure is for men, not for women. For different reasons, hormones included. Also, womem's body temperature is always lower with around 1,5 Celsius degrees than the men's body temperature. What to cold more? Freeze? :)

[@estacadostudio]

I’ve read that for women the shock cold raises the hormone cortisol which is a factor in weight gain.

[@kriswindley4579]

Same goes with the fasting research. Anytime I see this kind of thing from a guy, I’m cynical. Their lives, hormones, and entire circulatory and neurological systems are so different from ours that it generally doesn’t end up being relevant or effective.

[@erikap7105]

the sun exposure part of these routines are so funny to me as a scandinavian😂😭

[@CaitFalconer]

I follow a youtuber who lives in Svalbard with their months-long polar nights and polar days and it’s so interesting (to me) to see what they do for sleep.

[@marianne9317]

Yes, just what I was thinking about! How would I make it to work most of the year? 🤠

[@elenhin]

yep.

[@anne-marie2159]

Definitely jealous of people in sunnier climes!

[@anne-marie2159]

​@@CaitFalconer who is this youtuber please?

[@Mary.herrera]

Teachers laughing. I have to be at work at 7 am. Then it’s go go go. 10 min lunch while grading papers. More go go go. 😢

[@idunnhatling3775]

I'm a teacher too, but in Norway and for high school. I don't have to be at work until 9am. I am pretty privileged I suppose

[@jenniferpulskamp5592]

And you’re probably up at 5:30. I was always up at 5 or 5:30 to be at work at 7. Now that I’ve retired from the classroom (after 30 years) I wake up at 7:30 and it’s glorious.

[@MissHsClass]

I get to work by 6:30 am most days. Certainly before sun exposure time 😂

[@isaackvasager9957]

Exactly. A teachers entire day is as focused as Hubbermans 90 minutes. The dude has no idea how easy his life is.

[@caroline6019]

The sun isn't even up when i get up 😢

[@toryevanss4512]

I have a bunch of kids and a full time job ... But i work from home and have enough flexibility in my day that i could in theory make this work. I had to think it all through before i realized the problem - when am i supposed to do all my housework and errands and such? Lol. I guess being a parent is my "side hustle" 😂

[@ReineDeLaSeine14]

I don’t even have a job and I’m not sure I could stick to this consistently

[@Lovejoypeace69]

I’m 59 and I have a big morning self-care. I don’t get to work until 9 o’clock. I am a fitness trainer for assisted-living, independent learning, and Parkinson’s four days a week. I’ve been a morning person ever since I’ve been a child. So I get up at 5 AM. I have a full-blown morning routine from 5 AM until 830 and it’s incredibly precious to me. Love being healthy at 59 no matter if you follow this program or not find what works for you. I love to especially block, Gods word, fitness, meditation, morning breakfast, water and vitamins. Once again, awesome tips especially the morning sunlight. It’s one that I’m really trying to take advantage of.

[@ChSasifras]

See, I also love 5AM. I used to have a zero period in high school so I had to be there at 620. Then, in college, I had a workout class at 600. But I haven't been able to consistently wake up that early since I worked 2 full-time jobs where I only had a 4-hour window to sleep 4 days a week. That screwed me up so bad, I'm still trying to regulate, though a lot of travel for school has been a more recent reason. I have been getting in a short, light kettlebell routine as soon as I get out of bed as a way to wake up and a minimum of 8k in steps throughout the day so I am building slowly.

[@weekendnoobbsgaming7170]

The honest review of that routine I ever watched in this platform. Great Work. What great people forget in their advice is , everyday people don't have 100% control of their time like they have. And I am 100% sure neither they when they were everyday people.

[@Eli-zx2rg]

As a canadian with an early start time, even if I woke up at 6 am, there would be no sun for half the year, let alone my already early wake up at 5 am

[@itam85]

I agree with you, is hard to do this routines when you have kids or an "office" work. But I just watched a video where to be able to wake up earlier is to do it 5-10 minutes at a time: for the first couple of weeks, put the alarm 10 min earlier, then another 5-10 min earlier, until you reach your target, it will take you longer but it will last longer.

[@creationslandscapedesigns]

The first thing I have to do upon waking up is poop. I literally cannot do anything else hahaha

[@amanday7278]

That is very healthy that you have a good poop schedule, I wish that was me

[@LauraAnca]

Some things that I feel don’t work for me: - The coffee indication for later in the day is for morning people. Not for night owls or for those of us who on top also fibromyalgia and have to start work at 8 am. Personally I find that taking a bath in the morning helps with my body stiffness throughout the day and makes me feel like I got an additional hour of sleep. - if you don’t live in a house with a yard, and you live in an apartment building, it might take 10-15 minutes to get to a place where you can comfortably sit on a bench and look at the sky. Might want to do the meditation there at the same time. - those of us with GERD and or IBS need to have a nutritious breakfast. - even if I don’t have children, I have to do everything myself (getting groceries, cooking, cleaning after cooking and general house cleaning, laundry, bills, etc) and that’s not easy w arthritis and fibromyalgia. During a flare up, it’s important to pace myself. So bc I work full time, I can only do ONE other thing that day.

[@cassettetape7643]

Just a side note: the cold shower thing is really not as time specific as this guy makes it sound. Cold exposure is beneficial no matter when you do it, & 1st thing in the morning can actually be one of the best times for those wanting to take advantage of the rousing & mental clarity aspects it can bring. So i sincerely recommend adding this to your morning shower regardless of workout days. (I take my showers before bed & always end on a cold rinse. It's been a complete game changer for my circulation & body temp regulation. It's also helped with my digestion a bit.) Also, for those who don't know, cold showers CAN be taken with a regular hot or warm shower. Some (like myself) like to end a hot shower with a cold rinse. The idea is to get goosebumps & even shiver a little. It's NOT to shock your body. You want to be uncomfortably cold, not hard shivering. The temp this occurs at is going to be different for everyone. & gradually adjusting the temp is absolutely acceptable. 5 min under the cold is the general recommendation for max benefits, but try for two, if possible ✌️

[@heyitskaity735]

Thank you for sharing this!!!

[@mariawhite1328]

lol so I start at 7am and we’re in late autumn in new zealand and it’s still dark when I get to work 😁

[@Katiedora122]

I feel like every couple of years there's some big new routine that everyone swears by, so I'm at the point where I just ignore them, lol. I think this is a good break down, though. Because waking up is the literal worst part of my day, I've recently been working on my nighttime routine so I can remove as much friction as possible, but it has not been a consistent success 😅 But seeing how you've set it up definitely gives me some ideas. I have a 9-5 and I almost never have to go into the office, so I've found some pockets of flexibility, but it's really easy to fall into a very stagnant routine.

[@zanderjayy]

I love watching these as a shift worker that mostly works until 1-2am with a sleep disorder. If it’s so hilariously unrealistic for a person with a regular 9-5 it’s gonna be impossible for people like me.

[@22suprstar22]

this is so obviously not for everyone just based on the different career industries, environmental locations, and lifestyles of everyone but it is interesting to learn about. The way I see it is picking and choosing what works best for you and working it into your ongoing routine . I think for me I'd like to maybe include some more sunlight time in the morning, as well as some type of mindfulness activity (journaling or meditation)

[@CorinePreusz]

6AM sun exposure?! In the Midwest, the sun is not even close to shining by then. During May/June/July when the days are longer, we are lucky to have the sunlight up by 7am. Even later if you're waiting for the sun to rise over the trees/buildings.

[@cyen923]

I remember his two podcasts where he mentioned sun exposure, and the details about how our eyes should “see” some sun in the morning, however I don’t remember him policing exactly the time we have to be exposed to the sun to get the benefits…Also just wanna share, As someone who works in a lab and rarely encounters the sun and work requires me to come in before sunrise and leave after sunlight, I should NOT have sun exposure…however what I DO have control over is the short afternoon walk I tell myself to take when I feel the afternoon slump. Afternoon Sunlight exposure is better than no sun so I do what I can. And everything beneficial adds up in the long run so gotta start somewhere, doesn’t have to be black and white on these routine stuff

[@danaroth598]

In Wisconsin the earliest sunrise (in June) is around 5 am ... but the latest (in December) is around 7:30 am! It would be great and all if everyone could adjust their schedules to match the sun, and no doubt it would be better for our collective mental health, but that would require a radical restructuring of society.

[@MyrthexLatoya]

@@danaroth598 Northern European sunrise in the summers are even earlier 😭 Around 3/4 am in summer, around 9/10 am in winter. Trying to get enough light exposure is already a nightmare in winter, and if you have a 9-5 you can forget about natural light in winter all together.

[@danaroth598]

@@MyrthexLatoya Yeah, you guys are way too close to the Arctic for morning sun exposure half the year! Even sunny European places like Italy or Spain are actually on the same latitude line as the northern U.S., we're just a lot colder. So this wouldn't be practical year-round basically anywhere in Europe.

[@smet1639]

I love that you color coded your bookshelves. Made my brain happy.

[@CarisaSanchez]

I love your honesty because this is my grip as well! I enjoy the idea of this but then add commuting and cooking cleaning etc etc etc and there goes my best intentions lol

[@tammyathens2725]

Thank you for this! I work in an office 40 hours a week and am expected to respond quickly to emails, phone calls, etc. so blocking that 90 minutes of deep work is practically impossible. I really enjoyed you showing how someone with a "regular" life could at least incorporate some of the steps.

[@TransientStationery]

"I’m going to have a good morning if it kills me ☀" LMAO. Great video!

[@anupamar426]

I been following this routine for past 2 years with 2 kids and a fur baby. I get up earlier and priortiize the kids bedtime routine, and I do work from home so that does help a lot. No commute etc.

[@ip-organizeme]

I feel like you are describing my work day and personal chaos when i watched this video. Thank you! I feel your struggles. Love the tips too on your journey trying to apply Hubberman’s list

[@punchpineapple]

I appreciate the way she broke down the necessary changes for a regular person to use this routine - and that is, as other commenters have mentioned, an office worker without children. As an early childhood teacher starting as early as 6.45am and as late as 10.30am, I'll have to try separate schedules for each type of day. As for morning work blocks, we get a couple hours each week for our paperwork and we don't get to choose what time or day that is, so no dice there. :)

[@21972012145525]

Try chunking activities. Ex: Sun exposure + meditation + workout + showering/cold exposure . communting to work can count as sun exposure & exercise. Your deep work.can be your meetings, etc. i dont see why not. Its oart of your job. Cold exposure should not be done in pm as it could mess with your sleep. Dimming lights and using blue blockers is fine. You can have lower than eye level light, just limit or eliminate overhead lighting

[@tack-support]

The thing that being rich buys you most is time. Rich people have so much more time than the rest of us.

[@howlingkatteaco]

Some research suggests that different people have different optimal schedules and that it is a functional holdover of evolution where some people stayed up to make sure the sleeping peoples are safe. Even in modern society some people have to work late shifts where getting up at 6 isn't realistic in fact some people may be just getting off work. I think the ideal he is saying has some merit but maybe the timing shifts. My PERFECT day actually starts at 9am. I take an hour to do thinks like that drinking water and just coming online. I also have a big productiving jump at like 8pm and prefer going to bed around 12am. Days that fit this model tend to be my most productive and happiest days so I aspire to that schedule where possible.

[@Empowerjunction28]

Absolutely love the way you did this video, not just planned it out, but actually put it into practice and come back with a report of what worked and what did not. I think, the key thing is to try different things and adjust accordingly to your schedule. We all have different things in life and the key is to create your routine that works for you and your lifestyle… and actually doing it for a long term, not just for a week. In order to figure it out you have to do it for a while! It is called a routine for a reason. :)

[@maize3239]

I duno if Huberman markets this routine as being for everyone, but I hope not. It seems like a painfully privileged option not realistic for the vast majority of people.

[@Liberal.Linda.]

Yep. 💯🎯

[@LordMcGray]

absolutely agree. this only works if you're self employed, not for a 9-5 job, where I get up, shower, go to work by public transport for an hour and then grind my job for another eight...

[@CaitFalconer]

I don’t like listening to his podcast bc I get bored and tune out easily with that format, but when I have listened, he recommends a lot of alternatives. It’s pretty clear that he’s sharing what current research shows is best while being very aware that most people can’t do that. He does come across as a smug a-hole imo and he does this annoying thing where he’ll mention a study, but gloss over the details of the study or say they don’t matter. It irritates me that he thinks listeners either can’t comprehend/discern research methodologies or, the more sinister motivation- he’s sharing info that he knows is bad or under-tested and knows that most people won’t have time to go find and read the study. It’s how many health & wellness grifters operate and how so much bad information becomes trusted common knowledge. It’s irresponsible and suspicious imo. So I take his advice with a grain of salt and I’ll never buy the products he shills.

[@khakilaccy]

​@@CaitFalconertrust his neuroscience information, anything else 🥴 there's a clip that got popular on Twitter where he's 100% wrong on fertility and probability

[@sewcellosusan8664]

Great! Sunrise in October is too late for my 8:00 job start. I know this because my perfect morning walk routine needs a pivot.

[@TheKlopka]

He was just giving the example of whats best. However the real gem is that first 30 minutes. Waking up, getting sun, hydrating in the morning and waiting 90 minutes before caffeine would improve almost anyones life.

[@corylcreates]

This was a really great breakdown and comparison! Thank you! In my opinion, having a supplement drink after waking up isn't quite the same as intermittent fasting. The fasting I'm familiar with is no food whatsoever; drinks are okay as long as they don't have additives like milks, sugars, or nutrition powders (so plain water, black coffee, leaf tea without additives). Otherwise, it's just a liquid fast. Intermittent fasting really helped me get in tune with hunger and fullness cues. I don't practise it anymore, but it was helpful in figuring out the times I'm naturally hungry or need to eat. I live in Canada, so getting natural sunlight before 7am is hard half the year. I haven't tried a lightbox, since I haven't felt the need for it yet, but I always open the curtains and enjoy the sunrise in my dining room. I've found it really helpful even without getting outside! Waking up between 5am and 6am for me means being asleep 8 hours before my wakeup time (so 9pm-5am or 10pm-6am). When I worked morning shifts at a cafe, I had to be at work for 5am, and luckily I lived close to work and could wake up between 4am and 4:30am to be on time. Even when I went to bed at 9:30pm the night before, I was absolutely *not getting enough sleep* because I wouldn't be asleep until about half an hour later. I averaged between 4hrs and 6hrs of sleep the year I worked that job, and it sucked. Now, I schedule my sleep as: hours I want + 1 hour = time spent in bed. If I want 8 hours of sleep, I need to be in bed 9 hours before the wakeup time. I even have years of Fitbit data to back up how I sleep, and how the time between bedtime and wake time isn't the same as time asleep. I see routines like this where people wake up at 5am or 6am and go to sleep after 9pm, and it never seems realistic or healthy. Everyone needs different amounts of sleep, but research has shown that adults are, on average, not getting enough sleep! I also find it interesting that focus time, in terms of advice from productivity gurus, we get told to do 90 minutes, but also pomodoro (25 minutes). I think it really depends on our job, the tasks or projects, and how our brains are working that day. I think having flexibility in our routines while also knowing our needs is the most reasonable and powerful way to set up our days.

[@markyourpages]

On a technical note - loving the smooth camera zooms.

[@Arigatogu]

The absolute first time I’m feeling seen in a routine video.😅 Considering the morning meetings and constant work messages which we also have 😂

[@gmommie2]

Meditation is so subjective. It’s not just sitting and being in your mind or listening to guided meditation. It can be anything…I crochet in silence. I’m quiet, focusing on what I’m doing, no monkey mind…can be anything.

[@christined2495]

My form of meditation is when I walk in the early morning, alone and quiet in nature

[@bluesquadron1337]

Thank God , finally a realistic down to earth morning routine for the rest of us 😂 Thank you for this , authentic feedback and efforts to make yourself better

[@oliviaplunkett4208]

I am glad I found your account and this video! I am a teacher, so so much of the productivity content just isn't realist for my life. I don't dictate my day, I barely even dictate my planning period where I am able to take control of my time.

[@WKBredhold]

That’s not the only thing he’s gotten a lot of press for lately!

[@Liberal.Linda.]

I didn't even know about the guy or his podcast, so Googled him to see what you were talking about. Wow. Yeah. What a sh*ty man - a duplicitous, manipulative, misogynistic liar. Figures. He's on Spotify, just like Rogan. I will continue to boycott that whole platform.

[@theshunnedBandersnatch]

😂😂😂

[@TheGabygael]

I'm glad you thought of making that video. As funny as it might sound it never occurred to me that morning routines were unfeasible for the majority of people. "Morning routines" entered my world view as a norm because I was old enough to work and somehow I always felt like I fell short and I never knew why. It has just dawned on me that the reason why I can't balance my work and my life is because I have a skewed view of what "life" actually looks like My first reaction when looking at that video was that tomorrow was a bad time to implement it because I wanted to get a lot of stuff done, but then I realized it's stupid: if I can't implement a morning routine on a day when I *want* to do stuff how can I expect to respect it when I *have* to do stuff

[@dorothyevans3864]

Great to see someone take the time to demonstrate this - think I’ll start dropping the link to this video at the productivity gurus who assume everyone trying to improve their wellbeing and productivity has the luxury of full control over the time in a work environment. One thing I did put in place a while ago though at work is ring-fencing time for the focused work. It’s often 2 hours, but can be two 1-hour blocks. I bookend these with email and chat checking sessions of only 5 to 10 minutes, using the GTD method for working through an inbox. And then I ignore email and teams chat till my focus period is up. We use MS teams at work, so it’s easy to use focus mode which automatically stops the notifications. It’s in my calendar and I’ll occasionally let them know in chat or a team meeting, so if folk have an urgent need they can call me, otherwise wait an hour or so.

[@sofiabruiz17]

As someone who has chronic migraines and is already in a constant state of doing things I dont wanna do because, you know, pain... Ill skip the cold shower. I do wanna give the rest a shot. Very nicely thought out video

[@sandrad9695]

Incorporating daily NSDR has been a game changer for me and caused me to feel more rested, alert, *and* I sleep better. Getting sun first thing has also been incredibly helpful.

[@lottigeeklove8203]

I am doing the sun exposure combined with a morning walk, the 90 min after waking caffeine, and the cold showers for a year now and I am in love 🫶 I did meditation before but I actually find myself skipping it, when I most need it, because I get to stressed out 😅 in general, pretty impossible to follow the whole routine, but I love the small, manageable habits 👌🏽

[@brandybilly4035]

Im the stay at home mom of a adhd austisic kid. Our routine is her routine, which changes daily due to us both having adhd. I could do this daily some of the time, but it isnt routine or havit if it isnt daily! Lol! Some of us just have very different lives. Ya just gotta take bits and pieces of all kinds of schedules to kind make a semi sorta jenky working schedule!

[@sarahirwin6631]

Also with these routines…I’m like when do you shower/get dressed etc.

[@doomwisp]

Unfortunately, this guy isn’t known for his credibility. Not only that, some of his projects, like his podcast, are funded by companies that have questionable practices like BetterHelp. Your content is usually unbiased/diplomatic so I say that with love. I figured you and your audience would want to know.

[@ultravioletpisces3666]

Better help has questionable practices? I need more information!!

[@sigishawa]

What’s wrong with better help?

[@SuperPreet2011]

I curious about better health a/

[@doomwisp]

sorry for the late reply, you guys can search (or use chat GPT ) "better help privacy policies" to get some info about what kind of personal information (aka data) they get permission to keep when you sign up. There's actually an article on The Federal Trade Commission's (FTC) website. It's called "BetterHelp pushed people into handing over health information - and broke its privacy promises". It's got some pretty good information about their personal information policies and a settlement they had to pay people in 2020 over a giant personal data leak. Also I just want to reiterate that this is just some more detail and not a reflection of Rachelle or how I feel about her channel/content. All love

[@connorhagen6880]

​@ultravioletpisces3666 better health has been caught with providers not properly licensed, discriminatory therapists, and therapists that are also just egregiously bad

[@just_jo_s]

I think it's funny about the sun first thing... The sun isn't up at 5 am. It's usually up a couple hours into my day.

[@e3vL1]

Seems like he's cashing on on fad or encouraging followers to be like him since engagement bring in views (pretty pretentious if you ask me). For me most don't work or not necessary 1. Don't need to write down the time. Always wake without hitting snooze button. Sometimes before due to circadian rhythm 2. I leave my blinds open while sleeping, plenty of sun exposure since i wake after sunrise. Also not good for eyes looking at the sun 3. I drink a huge cup of water before bed, and after i urinate to keep hydrated 4. I meditate or think of ideal plan for the day before getting up. 5. Did deep work before when working at home during pandemic. Not ideal if you're commuting or doing repetitive job day to day 6. I get coffee after grooming/shower routine so 20-30mins there instead of 90 7. Best time to work out accordingly to science is mid to late afternoon 8. Tried cold showers for a month. Got sick a couple of times due to sudden change on temp. Not recommended during summer 9. Never tried intermittent fasting, but need energy to Kickstart my day. Drinking caffeine alone gives me upset stomach 10. Low key work doesn't apply to those working 9-5. Great if you don't have fixed schedule 11. Blue light blocking glasses plus to light work out/stretch before bed so 20-30mins instead of hour

[@CaitFalconer]

I’ve been thinking of ways to incorporate a cold-plunge-inspired event in the mornings, but I’m very sensitive to temperature changes. Plus, I’m not totally convinced on the efficacy of continually overriding the brain’s pain/danger response in such an intense way- we have that response to keep us safe and healthy… but I digress. I’ve though of drinking ice water in the mornings or putting just my feet into cold water in the bath tub. Haven’t tried the latter yet, but drinking cold water in the morning feels nice.

[@meghanpfeiffer]

Not once in my life have I been able to do deep work/learning immediately instead of easing into work. I get to work at 8am, and I normally get into deep work around 10:30am earliest.

[@21972012145525]

Thank you for this. Im getting back into a 9-5 hybrid soon inshallah and this is helpful to know whats recommended

[@heythere1115]

Team Getting to Work Before the Sun Rises rise up! Love this video and the message and love this comment section! Supplementing vitamin d with a little pill everyday is very needed for most. What’s funny about the sunlight exposure part is that for half the year in a large part of the world, even if the sun is out with no clouds, it is not powerful enough to allow you absorb ANY vitamin D. So okay it helps your eyes but you’ve also been awake for 2+ hours before the sun rises 😂

[@reneemarie1395]

Thank you for this.I appreciate knowing about the science-now give me realistic applications for shift workers, etc. I am up at 3am for my job at the hospital and sometimes don't leave till dark. Break time is the only chance for some sunshine (in winter months).

[@aliciavilas5411]

Great video. Love this idea. Hope you make other videos similar to this for people who have a full time job (who do not work from home).

[@rmortiz66]

Thanks for sharing this. Honestly, the Huberman routine sounds a lot like a mashup of The Miracle Morning (Hal Elrod) and Deep Work (Cal Newport). I'm a recent follower so I don't know if you're familiar with either, but Newport's work in particular addresses knowledge work. It sounds a lot like what you do. I have found Newport's work to offer great advice for knowledge workers. Like Huberman's routine, Newport's is not 100% plausible for most knowledge workers but he has some good ideas.

[@paulashealthyliving]

I would count those meetings and emails as a "work block". Just plough through 90 minutes without a break and be super focused

[@mirlamontano6640]

what is that journal? love the week spread with the small calendar on the side!

[@MsLittleFoxy]

Rachelle, you did a great job at researching and applying to your own schedule! Nice to meet you! Subscribed 😊

[@anne-marie2159]

I listened to this Huberman episode when it first came out and while some bits were good, I was instantly lost at the "wake up and note down time" thing. Like, I wake up when my alarm goes off, so its the same time every day! I know he uses that metric to understand his "temperature minimum" but if you're artificially woken up, surely the data is skewed. This only works if you have a regular, reliable body clock and wake up naturally every day (I would probably sleep 2-3 more hours every morning if i could).

[@TheP.B.G.]

I see that there are many of us who are already at work before the sun comes up. And I'll throw in another issue - here in Arizona where l live, we do not have cold water during the summer months lol Not even lukewarm. I'd love to see a realistic video for productivity for those of us who are at work before the sun comes out ❤ Thanks for the fun video though!

[@ryanbruns501]

Huberman's schedule is only convenient for people that can make their own schedules. It's fairly impossible and miserable for those of us with a 9-5, even if we're working remote 100% of the time. Life is here to be enjoyed, not optimized to the point of insanity!

[@Brooklynirina]

Im a primary care for three of my children. I feed them breakfast and then drive them to school before going to work. This routine is doable if I shift my day to 4:30-5 am. You need to make a routine that works for you and doesn’t compromise your family needs. It may look different for everyone. My “gym” is at home, either spin bike 20 mins or stepper. I encourage moms and dads not use kids as excuse, unless your kids are very young and still don’t sleep through the night. In that case, your rest should be a priority.

[@timley72]

He suggests holding off on Caffeine intake for 90-120min after waking. So I don’t think that would be during the Deep Work Block.

[@tyresseferguson2462]

Nice breakdown, best advice is do what works for you, your health, and your family. I love my morning and night routines that I have developed. I love the clock that I have whcih can mimick a sunrise and sunset and the alarm sound can be set to one of 4 or 5 sounds and I chose birds since I live where thr sun isn't always visible or up when I get up.

[@elenhin]

Hmm. This is me and my friends. Live in Scandinavia so forget the sun. Working shifts so can't keep a consistent schedule when it comes to anything and have to be at work, can't work from home. Manual labor all day, OR intense office work, OR diabetes, OR keeping awake at insane hours makes that intermittent fasting not a thing. You need your energy. This thing when you can choose your own work hours and when to work harder and not work harder.....even in our officeworkers that is absolutely impossible. You're staying at that desk for your 12 hours with a 45 min lunch break because the work is intense all the time. This is just utopian to me and everyone I know. And I don't even have kids. On days off I like to take walks in the morning before breakfast. I do the cold splash in my face because I have to try not to fall asleep, I could do the cold shower and a 30 minute walk though and I will fit that in! That's about it. But healthcare workers, industry workers, cleaning ladies, all the people who would probably benefit most from this can't do it. Which seems a bit....yeah. Who did he have in mind for this? HOWEVER - happy for the people who can do it :)

[@donttouchme9063]

Trying to teach or replicate THE SAME ROUTINE for everyone is diabolical. It’s non existent product. We live our own unique lives, and it’s part of learning to build your unique routine at the different times of your life. (Kinda repetitive haha) It’s changing as we are. Plus this routine of his sounds really self centred. No worrying about children, spouse or other relationships… life is not just productivity and work. And “science based” could literally mean anything. So I take it with a grain of salt)

[@TristanBailey]

Good work and I think it’s the sort of thing to review in 4 weeks to see how it’s worked. I’m working on time blocks and also how to transition work items better to keep flow. But other people is always the issue out of these plans 😂

[@taniabluebell3099]

I wake up at 6 or 630am each morning during the work week. It takes me 60 to 80 minutes to get ready for work every morning before I commute to the office. I must have missed it but I didn’t see this morning necessity built into his time blocks. It looks like the “deep work” block is the time I use getting ready in the morning. 10 minute shower 5 minute coffee making 10 minute makeup application 5 minute hair-dry 10 minute hair curling/styling 5 minute picking out clothes 5 minute playing with kitty before I leave him alone for the day 5 minute giving kitty a snack 10 minute misc: loading the dishwasher or preparing lunch

[@yestoplans]

Just once I want someone to do a "get your life together routine for educators who only have 20 mins in the morning to get ready because getting up before 6am is stupid and going to bed before 10:30 is NAHT GONNA HAPPEN and also I have ADHD and my meds leave my body by 7 or 8pm so don't even bother after then". I mean, is that really asking for the moon? ;) I have to say that I don't do caffeine until I get to work (so about 90-100 minutes after I wake up) and I don't feel at all like I have to rely on it. Coffee is just for enjoyment for me.

[@juliag28]

At the moment, I get up at about sixish and then I do the following: 1. Take meds and drink water 2. 5-10 minutes of exercise (two sets of two exercises; e. g. Push Ups and Deadbugs), followed by 10 minutes of stretching. I do that on my balcony so I get some sun exposure as long as the sun still rises early enough. 3. Take a quick cold shower. 4. Get dressed, have a decaf cappuccino and fill in my 5 minute journal. Then I‘m ready to go. The whole thing takes about 60 minutes and right now I‘m loving it. 😊 I have my breakfast later in the day at around 9:35 so aside from the cappuccino I‘m also fasting.

[@matrescence_motherhood]

Sounds horrible lol

[@juliag28]

@@matrescence_motherhood actually I love but I guess that‘s personal preference. 😉

[@jbruce6096]

I have to be at work at 6am. The sun is not even up when i wake up most days. And i only get a 30 minute lunch break. I have just enough time to eat and pee. This routine is pretty unrealistic for most people, I think.

[@ChantelleArts]

This is fascinating, I havent heard of this before ☺☺

[@Teachmond]

I want to say with all due respect Mr. Huberman plan can NOT be used with a medical professional.

[@SimplyErinful]

Thank you. I’m not a doctor but I do work in a hospital and this doesn’t work. I have to be at the hospital for a dedicated time and I can’t pick when to do my hardest tasks because my work is so unpredictable

[@Teachmond]

@@SimplyErinful I’m not a doctor either and I struggle to get what I need to get done as far as patient care . I’m glad I’m not alone.

[@yestoplans]

He's such a huge fan of intermittent fasting, but I wonder how he feels about the new study that shows that practicing intermittent fasting over several years increases the risk of cardiovascular disease and premature death. I know one study isn't enough to make a consensus and I am sure the bros will say "you gotta do it right, bro, you can't just eat whatever you want, bro", but it certainly seems too good to be true and we know in science that adage is often correct.

[@EcomCarl]

Huberman's routine offers valuable insights, but adapting it to a busy schedule is key. 🔄 Prioritize elements like hydration and deep work blocks, and tailor the routine to fit your lifestyle for sustainable productivity gains.

[@cookieharding]

Immediately out at sun exposure right after waking up - it's winter in Melbourne right now, and the sun hasn't risen yet when I need to wake up for work 🙄

[@rubysparks4915]

I find my block to get stuff done is 11-2 because i dont have as many distractions as I do at 7-11 or 230-5 due to the nature of my current job.

[@linguistolga]

I really enjoy your videos! Thank you!

[@caitlinrussell5654]

I work night shift as a Pediatric NP in surgery and trauma 3 times a week. I would love for someone to have a science based routine for those like me. Even if I can’t rest on a shift, I get pages all through the night.

[@williammcfarlane6153]

Step 1... many of us are up usually a couple hours before the sun is even up... now I could probably do this by missing my workout in the morning and not getting up till 7:00 then race to work.

[@christined2495]

I am an insomniac, and I started walking every morning when sun rises, only one cup of caffeine,and I bought blue light glasses for the evenings, I also stopped eating after 6pm, I will say I have slept deeper since doing these things… going to sleep at 11 and waking up at 4:30 am…. Which is good for me…Hopefully I will only improve doing this.

[@rvaughanw]

I wish I could also skip going to the bathroom like Huberman apparently does.

[@LexLeo_]

Huberman(and nobody else for that matter) never talks about women and fasting. We live in a patriarchal society and need to consider where we are at in our cycle.

[@DaniParducci]

The sun exposure thing always makes this harder for me, because I have to wake up at 5 am (before the sun comes out, it's still very dark outside) and start working at 6 am (sun comes out around 6:15 am all year round, I live in Ecuador, we don't really have seasons, sun goes down around 6:45 pm all year round). I work from home at a call center (I need to be connected to the internet through an ethernet cable, so I can't work outside), and I usually have a window next to me with the curtains open and I do see the sunrise every day, from the inside of my office (which is actually beautiful, I wish I could watch it outside tho) (I don't open the window glass because I live in the mountains and at that time it is freezing cold and we don't have heating here, so just the curtains). I get my first 15 minute break at 7:30 (2 hours and a half after I've woken up) and just then I can go outside and get real sun exposure. I don't know if this is a bad thing, or if it's not too bad, I've been trying to get a better morning routine this year, and I still feel like I haven't found the perfect one yet Does anyone have any suggestions or recommendations for me? (I can't change my work hours, since I study in the afternoon / early evening, so I do need to work at these early hours).

[@Rosannasfriend]

I believe that every KZbin routine can be modified to suit your lifestyle. Somebody below even says that the 90 minutes of focused work doesn’t have to be all in one sitting. I mean, You can accumulate like half an hour there and another half an hour somewhere else and another half an hour somewhere else for example.. Also, I think that his lifestyle can probably work if you’re somebody who wakes up early like at 5 AM. If you wake up just before it’s time to wake your kids up and do their whole morning routine with them, then you’re screwed. If you wake up just before it’s time to get ready for work, you’re screwed. A lot of people just go to bed early and then wake up early so that they could have time for self-care, or to do a few extra chores early. So, while that would take time to get used to, it can be done that way.

[@KAR_musica]

I have a better routine for people that work a regular 9-5 (with no kids and with a commute 1 hour or less): Morning Routine: Wake up between 5:30-5:45AM Put on activewear and exercise 6:00AM-6:40AM (Very close gym, home gym, follow a no equipment required yt video, walk/jog around neighborhood - don't waste time with travel) Shower and get ready for work 7:00AM-7:30AM Have breakfast 7:30-7:50AM Put slow cooker meal that you prepped the night before on low (see Evening routine) - Takes approximately 5 minutes or less Leave for work between 8AM-8:30AM depending on your commute time (if you work from home, you get a full hour before work and you've already exercised for the day + cooked dinner!) Evening Routine: Meditate for 40 minutes 6:00PM-6:45PM Have Dinner (Slow cooker meal that has been cooking while you were at work) 6:45PM-7:20PM Use some of the dinner to pack away for lunch for the following day & pack work bag, clean up and prep another slow cooker meal 7:20-7:40PM Enjoy your few hours of free time! Aim to be in bed by 9:30PM-10:00PM *This is the routine I have found is most realistic for 9-5 employees. Trying to squeeze sunlight, meditation, exercise, reading etc. all into a few hours before work is unrealistic and stressful. Prioritize 1-2 things before work and 1-2 after. Some days you'll have energy for 0 things and that's fine - listen to your body and start again the next day. *Slow cooker meals are a life hack for people that work full time, have kids or busy schedules in general. You can have the food cooking while you're not home and save so much time in the evening. *You will see such a difference just with basic regular exercise & home cooked food. If you don't have time to go to a gym in the morning, purchasing a yoga mat and a set of dumbbells can result in a sufficient workout without adding extra time with travel to your morning routine. I hope this helps someone! Please share anything that has worked for you!

[@LeighAnnMiller]

When I was in hs I use to wake up at 4:30 spend 1hr at the gym then spend 1hr getting ready and 1hr accounted for travel time between going to and from the gym and from my house to school so I could be there before 7. I also use to go to bed at 11 or 12 which is wild. I cannot imagine being able to function like that.

[@cletusray]

I can't even see the sun until 2 hours after my alarms go off and an hour after I get to work lol

[@annettefertitta6868]

Yes, much easier when you’re the CEO and control your schedule