The Huberman Morning Routine (for people with jobs)
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- Опубліковано 3 тра 2024
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I’m going to have a good morning if it kills me ☀️
More info on the Huberman morning routine: docs.google.com/document/u/0/...
CHAPTERS:
00:00 intro
01:25 the perfect, science-backed routine
08:07 fitting this routine into my schedule
17:22 results
30:24 what i'll be keeping
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Just walk outside for 30 minutes getting sun, drinking water and meditate to the sounds of nature
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.
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.
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.
@@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.
@@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
Isn’t that the truth
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.
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.
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.
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.
It’s the same here, so use a daylight lamp in the morning. That works really well for me.
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.
Yea the cold rinse at work (even just covering an area with a wet cold paper towel) doesn't seem like a problem
Came here to say the cold shower part😊
Excellent suggestions
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.
I don’t even have a job and I’m not sure I could stick to this consistently
the sun exposure part of these routines are so funny to me as a scandinavian😂😭
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.
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.
Yep. 💯🎯
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...
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.
All the healthcare workers laughing right now 😂😅
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.
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.
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.
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
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.
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.
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.
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? :)
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.
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.
"I’m going to have a good morning if it kills me ☀" LMAO. Great video!
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)
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.
That’s not the only thing he’s gotten a lot of press for lately!
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.
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.
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 ✌️
The first thing I have to do upon waking up is poop. I literally cannot do anything else hahaha
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.
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
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).
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
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
I really enjoy your videos! Thank you!
I would count those meetings and emails as a "work block". Just plough through 90 minutes without a break and be super focused
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.
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.
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.
Thank you for this. Im getting back into a 9-5 hybrid soon inshallah and this is helpful to know whats recommended
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
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" 😂
This is fascinating, I havent heard of this before ☺☺
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
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.
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.
On a technical note - loving the smooth camera zooms.
I loved this video 😊
Nice bullet journal!
I enjoy your videos and content. What ring light do you use?
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.
Besides the fact that he seems to have no obligations in his personal life whatsoever (having children or even a partner to interact with -- maybe they just sun expose/hydrate together before meditation -- not being able to adapt your work hours to have a work block, then a workout, having to go to work or commute to work before that first 90min deep work block, and many more...) that sunlight thing is also revealing about his whereabouts. I did a semester as a visiting postdoc in Sweden and in some months, yeah, no, that morning sunlight is not an option.
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.
I want to say with all due respect Mr. Huberman plan can NOT be used with a medical professional.
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
@@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.
The cold exposure is about dopamine per one of his dopamine or adhd pods
You can brew our own Yerba mate, but it’s not as yummy as the can brand you showed. I get mine from Amazon - Taragui Sin Palo-yerba Mate-elaborada Despalada, and I use a French press to brew it.
I need to get full spectrum lights. I usually awake two to three hours before sunrise.
so could i do my bible journal and reading during meditation
Glad you're enjoying Dune! You should check out the Gom Jabbar podcast, which is currently re-releasing the Dune book club episodes (originally from 2021). It's great for first-time readers of the novel.
sure this routine is ideal if you have a decent job that allows you to do anything at all outside of the job. even the sunlight thing isn't truly possible for a 9-5er depending on what kind of work and location you've got. I can't get sunlight immediately after waking up, because I get up at 5am and leave for work at 5:30. does the sun rising through the bus window in summer even count if I also need to nap through the train ride to actually survive getting to workplace?
I wake up at 5 am. I'm out the door at 730. Where's this natural sunlight happening at 5 am?
Wake up at 6 am and go look at the sun... Tomorrow sunrise is at 6:33am there is no sun at 6!
There are so many studies. Chronotype, random guy here, random guy there, oh, and intermittent fasting but rarely for women studies. It all drives me nuts. Some of the studies even cancel each other out.
If it sounds good to me, I'll consider trying it. His doesn't sound good for me as a whole..
Huberman says if you're awake before sun rise to turn on artificial and overhead lights and then go out into the sun around sunrise
I know right?! Check your longitude privilege my dude 😂
@@jwatson11 wouldn't it be latitude
@@21972012145525 Ha, yes it totally would. Always mixing up the two
My understanding is that you could and should be doing the cold exposure shower in the morning so as to have longer lasting dopamine throughout th e day
Yea. Alot of these can be compressed. The later workout and shower are obv things that huberman does for his schedule. The earlier the workout and cold exposure the better.
Example: you can combine workout and sun exposure and cold exposure by doing it outside then showering after.
I work from home. If I go downstairs first thing to get 10 min of sun there ain’t no way I’m going back upstairs.
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!
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.
Better help has questionable practices? I need more information!!
I can believe am sun is ideal but the idea that everyone is most productive in the morning seems false. Ideally I am leaving the house at 7:20 to drop off kids and then go to work by 9. I do ride an ebike so I am getting sun exposure and some phyical activity in the morning. sometimes it is cold I suppose I could listen to a meditation but while I ride. I think these are also writen for people who get to pick when they do what and not hourly employees that do whatever is asigned when it is assigned. I really have no idea what that 90 days most productive early in the morning but I suppose you could do some of that while getting sun exposure.
Where does he live that it is consistently light outside at 6 or 6:30 AM?
He lives in the Napa region in California apparently. The sun rose there at 6:11am this morning. That can’t be consistent year-round though, just bc of Daylight Savings and distance from the equator.
Can you share what you do for your day job?
Caffeine? Why if he get sun in his eyes and he gets so much energy? Doesn't make any sense. 🤔
Morning cold shower? And one day he'll get a stroke. Probably he didn't hear about Sebastian Kneipp and his method about cold shower and how to it wright and sefe! 🤦🏻♀🙄
Actually I get it done, I have a 9-5 and a demanding side job where I'm in meetings after my normal work hours. It isn't hard at all.
*Cries in healthcare* This just seems so unrealistic to me
*laughs in adhd and chronic illness*
Not gonna lie, this all screams “pseudo-science” to me…
When does he pee and brush his teeth? Ya know - like a regular person!
Girl, you don’t wanna ask about the urine. Believe that.
I am a subscriber of your channel. you?
Content is good. Your hands are really annoying.
You're kidding yourself if you think you followed his routine and got any of his health benefits as he teaches. You modified everything. Ridiculous that you used his name and claim you followed his plan and recommendations. You missed his points completely.
She didn't say she followed his plan completely. She's showing how impossible his "plan" really is for most people. Since you seem to be a devotee and extreme fan of his, you might want to google him and his "extracurricular activities". He's a manipulative liar. I don't believe a word he says, so I think even your god isn't following his own plan.
Hi! If you want to keep drinking yerba mate you should try to just make mate!! 🧉 or tereré (which is like the cold version of it, i prefer tereré)