Critical Period 1 — Morning Routine
The set of cues used within the first ~3 hours after waking to trigger cortisol peak, raise core body temperature, and anchor the circadian clock.
Assembled by Cited from Andrew Huberman's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
6-
In a protocol
View bright sunlight outdoors within 30-60 minutes of waking to trigger cortisol peak and set circadian timing.
“view bright sunlight within the first 30 to 60 minutes after waking
HL▶ 13:50Dosage~5 min clear day, ~10 min light cloud, 20-30 min heavy overcast; no sunglasses; not through window/windshield; do at least 80% of daysCaveatsDon't stare at sun if painful; blinking fine; corrective lenses OKCertaintyexplicitstrong endorsementView sunlight within 30-60 min of waking -
In a protocol Alternative
If waking before sunrise, flip on bright indoor artificial lights, then go outside once sun is up.
HL▶ 18:00DosageTurn on as many bright artificial lights as possible until sunriseCaveatsArtificial light alone insufficient to fully replace sunlight cortisol triggerCertaintyexplicitrecommendationIf waking before sunrise, turn on bright artificial lights until sun is up -
In a protocol Alternative
For people in very dark locations, use cheap bright ring lights or LED drawing tablets as a substitute for morning sunlight.
HL▶ 21:30DosagePlace on desk in morning hoursCaveatsNo affiliation; cheaper than dedicated daylight simulatorsCertaintypersonal onlyrecommendationFor very dark climates, use ring light/LED tablet as substitute -
In a protocol
Cold shower or ice bath 1-3 minutes in morning to release adrenaline/dopamine and raise core body temperature for alertness.
HL▶ 28:20Dosage1-3 minutesCaveatsStaying in too long will lower core temp insteadCertaintyexplicitrecommendation1-3 min cold water exposure to raise core temp and release adrenaline/dopamine -
In a protocol Alternative
Light exercise (walk, jog, skipping rope, calisthenics) in the morning to raise core body temperature and increase alertness.
HL▶ 29:30DosageE.g., 10-20 min skipping rope; can combine with sunlight viewingCertaintypersonal onlyrecommendationLight morning movement/exercise to raise core temp; can be layered with sunlight -
In a protocol
Delay caffeine intake 90-120 minutes after waking to clear adenosine and avoid afternoon crash.
“delay their caffeine intake for 90 to 120 minutes after waking
HL▶ 32:30DosageDelay 90-120 min after wakingCaveatsAnxiety-prone people may skip caffeine entirelyCertaintyexplicitstrong endorsementDelay caffeine 90-120 min after waking