I Tried These 4 Habits of Andrew Huberman And Here is What Happened

You don’t have any bad habits

You must have watched numerous videos or read articles related to morning routines or morning habits, some of which work for you and some don’t.

However, this will be significantly different from all those videos or articles because I am going to share with you a scientifically and practically proven morning routine and some morning habits specifically tailored for you.

These will delve deep into the biological and neurological aspects that can assist you.

Andrew Huberman, a renowned neurologist from the Stanford School of Medicine, is also a professor of Neurobiology and ophthalmology.

Andrew has dedicated his entire life to studying the functions of the human brain and body.

Through this journey, he has come across several scientific tools that have changed the lives of many worldwide.

Many famous and successful people also follow his advice and recommendations.

After years of research on the human brain and biology, Andrew Huberman has crafted a morning routine for himself, which he follows every day.

This routine enhances his focus, keeps him energetic throughout the day, and improves his sleep quality.

Andrew Huberman suggests that everyone should follow it.

Now, let’s explore why it is essential for our families to adopt these morning routines and habits.

The reason, why it’s said that by controlling mood, focus, and energy, you can conquer your mornings and each day is because the right start to your morning should revolve around these.

1. The Role of Air Care, Rhythm, and Sunlight:

Right after freshening up in the morning, Andrew directly gets sunlight, and this is what he recommends everyone to do.

Have you ever noticed that whenever you go to a hill station, rural area, or village, as evening approaches, you naturally begin to feel sleepy at the right time, and you wake up early in the morning?

The reason behind this isn’t the location but your natural circadian rhythm.

Your body’s internal clock operates 24 hours, allowing your brain to distinguish between day and night.

Hence, in hill stations or rural areas, people wake up early or sleep early because they spend most of their time in sunlight exposure throughout the day.

Their eyes see the night approaching.

Their body’s internal clock syncs completely with external time.

But those who live in places where they have no idea when it’s day or night…

For instance, staying indoors all day, and being in darkness disrupts their circadian rhythm and worsens their sleep problems.

To remind your body and mind that it’s morning time, you have to expose yourself to sunlight.

When sunlight enters your eyes and warmth is felt on your skin, your body’s circuitry automatically gets fixed.

Exposure to sunlight releases a hormone called peptide in your body, giving your body a wake-up signal and fully waking you up.

Along with this, it sets a 16-hour timer to release melatonin in your brain, which induces sleep, ensuring you get peaceful sleep at night.

Because those who stay up very late after sleeping or those who wake up early but stay lying on the bed, using phones, engaging in wrong habits, and then venturing out around noon are wrong.

When sunlight falls on their body at this time, they enter a government-declared dead zone.

Like cortisol.

The pulse spike comes at the wrong time when their temperature rhythm and alertness shift in the evening, and they face problems sleeping at night, sometimes becoming the reason for stress, depression, and anxiety.

That’s why the first thing you need to do is:

• Get up early in the morning
• Go outside for at least 10–15 minutes
• Expose your body to sunlight.

Now it doesn’t matter how quickly you get up, just remember the sooner you get up and expose yourself to sunlight, the better it is.

If you regularly wake up early in the morning, your circuit rhythm will stay in sync.

Your focus, alertness, energy levels, productivity, and mood will all improve.

2. The importance of hydration, caffeine, and exercise

Like as we all know most people have a habit of drinking tea or coffee as soon as they wake up.

You know when we drink coffee or tea in the morning we block drowsiness in our bodies.

Drowsiness- is a neurotransmitter that regulates our energy levels according to sleep.

The more awake we are, the more it is released into our body.

Now, the more places you go, the more tired you will feel, and you will feel sleepy.

When we sleep, it starts to leave the body.

When you wake up in the morning but still feel tired.

This means that the sleep scene hasn’t completely come out of your body yet, which will fade away on its own after a while.

But as soon as you have tea or coffee, where the scene is, it gets blocked or stuck.

Your body doesn’t feel it.

But as soon as the caffeine and tea effects decrease, it starts to rise again and increases very quickly.

This makes you feel tired during the day and makes you very sleepy.

That’s why…

Andrew Huberman never drinks coffee or tea as soon as he wakes up but drinks normal water or adds a pinch of sea salt to it so that his body gets completely hydrated.

He waits for about an hour and a half after waking up so that the adenosine scene in his body clears first.

Then he drinks coffee and then exercises.

Because when you start exercising and blood flow starts in your body, that’s when the adenosine is completely cleared.

Just like if you are a student or a working professional and don’t want to feel sleepy or tired during lunchtime in between your day here is what should you try:

• Wake up early in the morning
• Stay away from tea or coffee for an hour and a half
• Just drink water
• Go and exercise

So that your energy levels stay maintained during the day. You can also do normal push-ups, squats, and light workouts.

3. Miracle of a cold shower

The biggest benefit of a cold shower is to increase your dopamine and adrenaline levels.

In a research published in “The European Journal of Physiology in 2000” —

-Some participants were made to sit in water at 15 degrees Celsius for an hour.

-Some participants were asked to stay in water at 4 degrees Celsius for only 20 seconds.

In both cases, it was seen that their drug levels suddenly boosted because their bodies were going through extreme discomfort.

So their alertness and attention increased.

Also, after taking a cold shower, it was observed that their dopamine levels also jumped very high.

Because whenever you put your body and mind in a stressful situation and come out of it, you feel very good afterward.

There is a sense of achievement that releases healthy dopamine and keeps you motivated for the whole day.

That’s because whenever you wake up, two hours before that, your body temperature is the lowest and then it gradually starts to increase and reaches its limit.

No matter how deep your sleep is, you will wake up, and this temperature keeps rising.

Around 02:00 in the day or at this general time, your body temperature is the highest, and all your body functions are working at their maximum capacity.

After that…

Your body temperature gradually decreases by 1 to 3 degrees, and you start feeling sleepy.

So to wake up completely in the morning, our body temperature should be higher.

And to sleep at night, the body temperature should be lower.

And taking a cold shower, i.e., bathing in cold water helps you a lot.

When you expose your body surface to cold temperatures, your body's defense mechanism increases your core body temperature.

4. Ninty-minute deep focus session

Next to last

This is how Andrew Huberman strick the Ninty-minute focus session:

• Before having breakfast, he focuses on that task that requires a lot of focus after waking up in the morning,
• He didn’t use his phone even once until the whole time.

In this entire ninety-minute session, they are not trying to finish any work.

They just put their mind in a work mode statement so that their brain is ready for the whole day.

Benefits of Deep Focus:

• If you put yourself in a deep focused state, you can do your most important work.
• You can read a book or anything that requires the most focus and energy from you.

Recommended Approach:

• Andrew advises a linear approach to work or study throughout the day.
• Start with a ninety-minute focused session, followed by a twenty-minute break.
• Repeat this cycle — ninety minutes of focused work, a twenty-minute daytime rest — finishing without exhaustion.

After that, have breakfast and get ready for your day.

My Experience

Ah, the search for better habits it’s hard to adapt to new habits — the journey is riddled with twists and turns. As we get older, adapting new habits becomes quite a challenge.

I’ve struggled upon Andrew Huberman’s advice amidst my own life adventure, and it’s been an eye-opener.

Personally, achieving good habits has been a long, arduous journey. Mainly, because there are so many factors:

• Morning Sunlight
• Hydration and Coffee Timing
• Cold Showers
• Focused Work Sprints

… and, much more.

When I was young, I was afraid of adapting to new habits and was unable to turn off my brain from this fear. But, over the years, I learned some skills, including:

• Sunlit mornings redefine the rhythm of your day.
• Timing caffeine intake yields subtle but impactful changes.- (it just works for me)
• Cold showers offer an unexpected boost of vitality- (help reduce inflammation and even lower stress levels)
• Deep focus sessions craft the roadmap for a productive day- (to work and any other activities I feel relaxed and it does not shorten my attention span while working)

Final Thoughts: Find What Works for You

Growing up has taught me that often the easiest things in life are also the most difficult to do.

Thus, I’ve made it a point to pay attention to even the tiniest adjustments and to listen to my body.

You know that achieving longevity is a lifelong process. You therefore have an infinite amount of time to experiment and find what suits you the best.

Just a quick summarie:

• This habit, it’s not just downtime; it’s a whole-body symphony.
• There’s a knack to how we doze off, a sort of right and wrong.
• Oh, and those cool habits I picked up from Andrew Huberman? They’ve been a game-changer.

I hope these habits add a little sparkle to you toward a better life.