Get sunlight in your eyes within 30 minutes of waking.Walk outdoors.This reduces anxiety, boosts alertness, and sets your body clock right.

Start Your Day with Light and Movement

Drinking coffee too soon blunts its impact.Wait 90–120 minutes after waking.This protects focus later and prevents the dreaded afternoon crash.

Delay Caffeine by 90 Minutes

An ultradian work block refers to working in focused, 90-120 minute intervals, followed by short breaks.Work deeply, then break.Time it 4–6 hours after your lowest body temp for peak clarity.

Use Ultradian Work Blocks

At lunch, go low-carb and high-protein.Avoid sugar crashes.After, take a 5–30 minute walk. It aids metabolism and refocuses your mind.

Eat for Energy, Not Distraction

For brain and body gains:• 20% of workouts should hit your limit• Keep sessions under an hour• Consistency beats intensity

Train Smarter, Not Just Harder

View sunlight in the late afternoonDrop body temp before bed with a hot showerSleep in a cool, dark room

Stack Your Evening for Better Sleep

"Your daily routine is a lever for your nervous system. Use it well, and everything else improves."

Neuroscientist Andrew Huberman outlines a daily rhythm rooted in biology. These protocols align with your nervous system for real performance gains.

In this ⁠Huberman Lab Essentials⁠ episode, I provide a science-based daily protocol designed to enhance performance, mood and overall health by strategically timing simple yet powerful tools and behaviors.

I explain how to increase energy and alertness in the morning, optimize your workspace and work sessions for maximum focus, and structure your day for sustained productivity. I also discuss the roles of fasting, meal and caffeine timing, and key nutrients, as well as how to leverage exercise to sharpen alertness and cognitive performance. Additionally, I describe evening practices and supplements that help you fall asleep quickly and promote quality sleep.

Read the episode show notes: https://go.hubermanlab.com/4RPwGcJ

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/aXvDEmo6uS4

Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S

*Timestamps*
00:00:00 Office Hours, Example Daily Protocol
00:01:48 Morning, Tools: Temperature Minimum, Walk, Sunlight & Cortisol
00:05:30 Hydration, Electrolytes, Tool: Delay Caffeine
00:07:39 Morning Focus, Fasting
00:08:27 Tools: Optimize Workspace, Screen Position, Work Bouts
00:11:38 Tool: Timing Work Bouts, Temperature Minimum
00:13:55 Exercise, Strength & Hypertrophy, Endurance Training, Tool: 80/20 Workouts
00:16:55 Afternoon, Meal Timing, Carbs, Omega-3s, Tool: Afternoon Walks & Light
00:21:40 Dinner, Sleep Transition, Carbs, Serotonin
00:24:51 Accelerate Sleep, Tool: Reduce Temperature & Hot Baths
00:26:41 Sleep Supplements, Magnesium, Apigenin, Theanine; Waking at Night
00:29:41 Example Daily Routine, Work Blocks

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

productivity

Productivity

personaldevelopment

Personal Development

habits

Habits

timemanagement

Time Management

videos

Videos

Welcome to the official Huberman Lab YouTube channel. 

The Huberman Lab podcast is hosted by Dr. Andrew Huberman, a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.

Huberman Lab is frequently ranked in the Top 15 of all podcasts globally and is often ranked #1 in the categories of science, education, and health and fitness.


Maximize Productivity, Physical & Mental Health With Daily Tools | Huberman Lab Essentials