Morning Light

The habits

• Wake at the same time every day

  Daily · at 07:00

  Within an hour either way, days off included.

• Morning sunlight outside, 10 min

  Daily · at 07:15

  Within an hour of waking. Stay out longer on cloudy days, and never look straight at the sun.

• No caffeine for the first 90 minutes

  Daily

• Resistance training, 50 min

  Mon Wed Sat

• Zone 2 cardio: easy jog, hike or brisk walk, 60 min

  Sun

  Zone 2 means you can still hold a conversation.

• NSDR or yoga nidra, 10 min

  Daily · at 14:00

• Dim, warm lights after sunset

  Daily · at 20:00

• Sauna and cold on your rest day

  Tue · Advanced

  His weekly protocol keeps one recovery day for heat and deliberate cold. Keep cold sessions short, never alone, and skip both if you are pregnant; check with your doctor first if you have a heart condition.

Not affiliated with or endorsed by Andrew Huberman. Based on publicly reported routines. General wellness information, not medical advice. Check with a doctor before big changes to your training, sleep or eating.

Optional goal

1. Milestone 1

   Set your clock (Weeks 1–2)

   Same wake time and daily light

   • Pick a wake time you can keep on days off
   • Get outside within an hour of waking every day
   • Move your first coffee 90 minutes later
   • Swap bright overhead lights for lamps in the evening

2. Milestone 2

   Add training and rest (Weeks 3–6)

   4 sessions a week

   • Complete three strength sessions every week
   • Do one 60-minute easy cardio session each week
   • Try a 10-minute NSDR or yoga nidra recording
   • Rate your sleep each morning and compare with week 1