Science-backed steps to boost focus, regulate circadian rhythm, and jump-start your day — directly from neurobiologist Andrew Huberman, Ph.D.
Get 10–30 minutes of outdoor light right after waking. This shuts off melatonin and locks your body clock for better sleep tonight.
Drink 300–500 ml of water immediately. Rehydration jump-starts metabolism and cognitive performance.
Walk, stretch, or do mobility drills. Gentle movement raises core temperature and signals your nervous system that it’s time to be alert.
Wait 60–90 minutes before coffee. Let cortisol peak first to avoid afternoon crashes and preserve caffeine sensitivity.
Try cyclic sighing (double inhale, long exhale) for 1–3 minutes to lower stress hormones and sharpen focus.
A 1–3 minute cold shower or plunge spikes dopamine by up to 250 %, boosting mood and motivation for hours.
Write down your top three priorities and visualize completing them. This primes the brain’s prefrontal cortex for goal-directed action.