What happens when you try the Andrew Huberman morning routine for 100 days? What is this routine exactly? This is what you are about to find out.
In our relentless quest for peak productivity and optimal well-being, it’s all too easy to find ourselves trapped in a vicious cycle, where the pursuit of one often comes at the expense of the other. How often do we find ourselves pushing our limits to achieve extraordinary productivity, only to realise our health and well-being are languishing in the background? At the same time, immersing ourselves in a state of Zen-like tranquillity can sometimes mean watching our productivity dwindle to a mere whisper.
Of course we turn to options by those people more knowledge than us to find a way to increase productivity without hindering well-being. And this is where Andrew Huberman’s morning routine comes along and the story of Derek DeMike.
Andrew Huberman, Ph.D., is a neuroscientist and tenured Professor in the Department of Neurobiology at the Stanford University School of Medicine. He has a YouTube channel named Huberman Lab with over 3 million subscribers where he talks everything about the brain and, often enough, how to improve one’s health and fitness with it.
Derek DeMike is a social media marketing expert who likes to live life full of excitement and joy. While he is no expert in fitness, training or health issues, he is a regular Joe and that is why his story can resonate with most of us who are just trying to get healthier, fitter, more productive.
This is when DeMike stumbled upon Andrew Huberman’s morning routine and began to see a glimmer of hope in striking that elusive balance between work, creativity and well-being. Dr. Andrew Huberman is renowned for his insightful explorations into human biology and its profound impact on our daily lives. His recommendations aren’t just academic; they are practical, actionable strategies designed to enhance our daily performance and well-being.
So let’s check out what happens when you try the Andrew Huberman morning routine for 100 days, as this is exactly what a video shared by Derek DeMike is all about.
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What Happens When You Try the Andrew Huberman Morning Routine for 100 Days?
So, Andrew Huberman’s morning routine begins in the early hours, from 6 am to 10 am, where the morning rituals set the stage for the day ahead. A burst of natural light jump-starts our circadian rhythm, paired with the unconventional but effective intake of salt water to ignite our neural activity. The exposure to morning light isn’t just about waking up; it’s about setting a natural timer for our bodies, ensuring we’re energised throughout the day and ready to rest when night falls.
Then comes the cold plunge, a practice that might send shivers down your spine just thinking about it. Yet, its benefits are profound, offering a sustained dopamine rush that eclipses even the most intense pleasures, fostering focus and motivation that lasts all day.
One of the routine’s game-changers is the strategic delay of caffeine consumption. By waiting 90 to 120 minutes after waking up, you allow your body’s natural processes to unfold, sidestepping the mid-afternoon crash and maintaining a steady level of alertness throughout the day.
Integrating light exercise into your morning routine doesn’t just cater to your physical health; it sets a domino effect of positive energy and focus that carries you through the day.
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For a full detailed explanation of Andrew Huberman’s morning routine that sets up the day, we at BOXROX covered it before. Click here.
But in short, here it is what you need to do:
- Get natural light in your eyes within 1 hour of waking up (5-10 minutes without sunglasses) – if you wake up before the sun rises, turn on some lights around you and get natural light as soon as it is available (even when it is cloudy you should do this)
- Delay intake of caffeine by 60-90 minutes – if you are feeling sleepy when waking up, delaying taking caffeine can hinder the “caffeine crash” you might get in the afternoon
- Exercise in the morning – this can clear out adenosine which is what might be giving you the feeling of tiredness in the afternoon
- Keep the room with a relatively low temperature – this will allow your body to rest easier and you will fall asleep faster
- Try cold showers every once in a while – aim for very cold showers (45 Fahrenheit / 7 Celsius) for about 1-3 minutes regularly. This will increase dopamine and epinephrine release, an adrenaline rush, that is similar to feeling ecstatically happy.
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Delving Deeper into the Linear and Non-linear Phases
To fully harness the power of our daily rhythms, understanding the intricacies of the linear and non-linear phases is crucial. These segments of our day are not just arbitrary blocks of time; they are scientifically grounded periods designed to align with our natural cognitive and creative cycles.
The Linear Phase: A Sanctuary for Deep Work (10 am – 2 pm)
The linear phase is your stronghold of concentration and productivity. It’s the time to dive deep into tasks that require intense focus and minimal distraction.
- Deep Work Commitment: From 10 am to 2 pm, your environment should be primed for deep work. This is when you tackle the most challenging projects, the kind that demands your full attention and intellect. It’s about quality, not just quantity, ensuring that the work you do in these hours truly matters.
- Pomodoro Technique Application: To maintain high levels of focus without burning out, the Pomodoro Technique is invaluable. By working in concentrated bursts (typically 25 minutes) followed by brief interludes of rest (5 minutes), you create a rhythm that fosters sustained attention while preventing fatigue. This method isn’t just about working hard; it’s about working smart, ensuring each minute of effort is as productive as possible.
- Strategic Breaks: The importance of taking breaks cannot be overstated. These short pauses are not mere interruptions; they are opportunities to reset and recharge. Stepping away from your workspace, even briefly, can provide fresh perspectives and renewed energy, allowing you to return to your tasks with a clearer mind and sharper focus.
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The Non-linear Phase: Cultivating Creativity (2 pm – 10 pm)
As the day progresses, we transition into the non-linear phase, where flexibility and creativity take centre stage.
- Creative Work Exploration: From 2 pm onwards, it’s time to shift gears from the analytical to the creative. This period is ideal for tasks that benefit from a more flexible, open-ended approach. Whether it’s brainstorming, strategising, or engaging in any form of creative output, this is your window to think outside the box and explore new possibilities.
- Non-sleep Deep Rest (NSDR): Embracing periods of non-sleep deep rest is a powerful way to enhance focus and foster creativity. During NSDR, you’re not sleeping but entering a state of profound relaxation, allowing your mind to wander and your body to rejuvenate. It’s a practice that can spark innovation, providing the mental clarity needed to tackle complex problems from fresh angles.
- Outdoor and Social Engagements: Finally, enriching your evening with outdoor activities and social interactions provides a perfect counterbalance to the day’s focused work. Engaging with the world around you, connecting with others, and immersing yourself in different environments can stimulate new ideas and perspectives, feeding back into your creative processes.
By mindfully dividing our day into these phases, we create a framework that not only maximises our productivity but also nurtures our well-being and creativity. The linear phase sets the foundation with focused, deep work, while the non-linear phase allows us to explore, innovate, and connect, creating a harmonious balance that fuels both our professional achievements and personal growth.
Small Habits, Big Impact
The transformational power of small habits in our daily lives cannot be underestimated. While the overarching phases of linear and non-linear productivity are foundational, the incremental addition of small habits can lead to profound changes over time.
Embracing Individual Habits for Substantial Change
“Even a single habit, when integrated consistently into your routine, can act as a catalyst for profound transformation,” DeMike says. Whether it’s basking in morning sunlight, adjusting your caffeine consumption, or embracing cold showers, each small habit contributes to a larger pattern of wellness and productivity.
The Compound Effect of Habit Stacking
Stacking habits—integrating multiple small routines into your day—can amplify their effects. “When you stack habits, you’re not just adding, you’re multiplying their benefits, creating a synergy that propels you toward your goals.”
Sustainability and Well-being: The Heart of Personal Development
The ultimate goal of integrating these habits is not just to boost productivity but to enhance overall well-being. Personal development is about creating routines that are sustainable and enjoyable, fostering a sense of fulfilment and happiness that transcends mere productivity metrics. “True progress lies not just in achievement, but in finding joy and sustainability in our routines, ensuring they uplift rather than deplete us,” DeMike explains.
By focusing on these small but impactful habits, we set the stage for a life that balances achievement with well-being, ensuring that our pursuit of productivity is both enjoyable and enduring.
While Dr. Huberman’s routine offers a solid foundation, the true magic lies in adapting these principles to fit your unique lifestyle and needs. Whether it’s the discipline of a morning routine, the exhilarating challenge of a cold plunge, or the mindful distribution of your daily tasks, the key is to find what resonates with you and make it your own.
In conclusion, the journey to becoming ‘limitless’ isn’t about finding a miraculous pill or a one-size-fits-all solution. It’s about embracing a set of well-founded, adaptable practices that align with our individual lifestyles and goals. By integrating Dr. Huberman’s insights into our daily routine, we can navigate the path to enhanced productivity and well-being with confidence and grace.
Watch Derek DeMike’s video below about what happens when you try the Andrew Huberman morning routine for 100 days to see the positive impacts it can have on your life as well.
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image sources
- pexels-gustavo-fring-6285182: Gustavo Fring on Pexels
- Muscle IQ test: Scott Graham / Unsplash
