Andrew Huberman

12 daily habits

Stanford neuroscientist and host of Huberman Lab, one of the world's largest health podcasts. His protocol-driven days — morning sunlight, delayed caffeine, deliberate cold, 90-minute focus bouts and NSDR — turned lab findings into mainstream habits, and his episodes include deep dives on peptide science and therapeutics.

For information only. These habits are compiled from public statements and are not medical advice or endorsed by Andrew Huberman. Consult a qualified professional before changing your routine, supplements, or therapies.

☀ Morning5 habits
  • Morning sunlight viewingGets outside for low-angle sunlight shortly after waking to anchor circadian rhythm.
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  • Delay caffeine 90–120 minutesPostpones the first coffee to let adenosine clear and avoid an afternoon crash.
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  • Hydrate with electrolytesStarts the day with water and electrolytes before any caffeine.
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  • Deliberate cold exposureUses cold showers or plunges for dopamine and resilience, several times a week.
    · custom+
  • Morning training (cardio/strength split)Alternates endurance and resistance days across the week.
    · weekdays+
◐ Daytime3 habits
  • 90-minute focused work boutProtects an ultradian deep-work block for the hardest cognitive task.
    · weekdays+
  • Fast until about middayTypically delays the first meal until late morning or midday.
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  • NSDR / yoga nidraUses non-sleep deep rest to restore focus after lunch or poor sleep.
    · custom+
4 more habits inside

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