11 Habits Of Highly Productive People

Andrew Huberman - The smartest scientist in the world.?

?Ph.D. in neuroscience

?Won numerous awards and recognitions

?Professor at Stanford School of Medicine

?Millions of lives saved and improved

?100 million+ YouTube views

?6'1" 225 lbs - lean

Here are 11 lessons you can use to level up your productivity game.

But before the lessons, let's go for a quick story:

While shark diving he got caught with no air (airline failed, backup tank empty)

He had to decide:

Go for the surface and die (no air, shark), or Wait for a fellow diver to share oxygen

He waited and survived.

What did he do the next day?

He got back in the water and Swam with the sharks

Why?

Because he knows how the brain works. He put himself right back in the same environment to purge the trauma, allowing him to heal.?

That’s badass.?

Onto the lessons:

1) Hydrate

?You tend to get dehydrated at night.

?Drink 16+ ounces of water in the morning. Add a little sea salt/electrolytes

?And delay caffeine consumption for 90-120 minutes after waking to avoid an afternoon crash. "Hydration is essential for mental performance."

2) Cold Exposure

A cold plunge or shower will:

? Increase mental resiliency

? Boost adrenaline helping you wake up

? Increase dopamine to help you tackle your day

Aim for 11+ minutes/week of cold exposure for the best benefits.

3) Forward Movement

Optic flow (visual images moving by the eyes) decreases neural activity in the amygdala (reducing anxiety).

You can: Run/Bike/Walk

The goal is to be alert but not anxious so that you can get to work. Outside is better than inside.

4) Morning Sun

Sunlight indirectly in your eyes helps you wake up.

? No sunglasses

? Contacts/glasses ok

? If up pre-dawn, use artificial light

Morning sun starts a 12-14 hour clock for melatonin release (helps sleep).

5) Fasting

Delay (most) food until late in the morning.

Depending on your recent eating history/insulin sensitivity you can have small amounts of food without breaking your fast.

Fasting increases norepinephrine improving your ability to focus, learn, and do deep work.

6) Deep Work

Increase alertness:

? Sit (stand) upright

? Keep eyes at eye level or above

? Don't use the bathroom if you can

? Turn on white noise

? Avoid distractions

Timing: begin 2-4 hours after waking. "Get into a tunnel of quality work”.

7) Exercise

Duration: 60+ min, Frequency: 5x+/week

? 50% strength training and 50% endurance training

Adjust the ratio for your goals.

8) Nutrition

Timing: late morning, Volume: 80% full feeling

Lunch: protein, vegetables, limit carbs

Dinner: higher ratio of carbs (to aid sleep)

Make sure you are getting the (micro) nutrients you need. Take a brief (5-30 min.) walk outside after eating (if you can).

9) Non-Sleep Deep Rest

Shift your state towards deep relaxation for 10-20 min to improve brain and body function:

? Hypnosis

? Meditate

? Short nap

? Yoga Nidra

Hypnosis has been shown to increase neuroplasticity. Afterward, enter another period of deep work.

10) Evening Routine

Late afternoon/evening sunlight for 5-30 minutes keeps your melatonin rhythm appropriate.?

Dinner: include starchy carbohydrates to support serotonin release helping you transition to sleep.

Dim lights and keep them at eye level or below (if possible).

11) Sleep

Take a:

? Sauna

? Hot bath

? Hot shower

The heat exposure causes your body to cool itself off faster, aiding the transition to sleep. Keep the room dark and cool.

Bonus: Do Something Hard

Not just hard, but something you DON'T want to do.

This activates and grows the Anterior Mid-Cingulate Cortex (AMCC), an area of the brain responsible for building willpower and even perhaps the will to live.

Hope it helps. Thanks for reading.