Andrew Huberman
3 HN recommenders · recommended in 3 months, 2021–2023
2:07:01 · 813K views · Jul 12, 2021
A long Huberman Lab episode laying out science-based daily tools for focus, sleep, exercise and mental and physical health, organized around a 24-hour day.
Commenters credit it for practical routines, such as morning walks and circadian timing, and for helping with burnout recovery.
4 comments from Hacker News
I've gone through two burnouts in my career. The first time around, I tried CBT (Cognitive Behavior Therapy), with limited results. Recently, I followed the Huberman protocol for sleep [1] and daily tools [2], with profound results. Recovery time was respectively 12 months (CBT) and 3 months (Huberman). YMMV [1] [LINK] [2] this video
I'll start with things that really worked for me last year: I began every day with a short daily walk in the morning. 15 minutes. It's a fairly easy goal so it's possible to stick to it, and it made a surprising difference in my mood. Got this one from this episode of the Huberman podcast [1]. Then I changed from doing hot yoga/HIIT three times a week to doing it daily at 6:30am, which requires going to bed at 10pm. This was harder to get in to, but I suffered for a couple weeks and it's now a habit. This year, I'm continuing with the above but adding cold showers. Note that these are all physical rather than mental improvements, but their impact on my mental health has been huge. [1] this video
Temp minimum and productivity are regulated by your circadian rhythm and there are many works on the topic. E.g., [LINK] , [LINK] . You also may want to listen to Dr. Andrew D. Huberman, a neuroscientist and tenured professor in the Department of Neuroscience at the Stanford University School of Medicine. He perfectly describes how it works in one of his YouTube videos: this video Will be great to hear back if you try this approach!
The most recent episode[1] of the Huberman Lab Podcast[0] talked about this briefly, in the context of alertness and focus: ...I haven't figured out yet how to develop a workstation where the computer is above me. I think the only way to really do that is actually to tilt one's body back, but actually that's not a good idea either. They have done studies recording from areas of the brain associated with alertness. Areas like locus coeruleus in the so-called reticular activating system. What they found is that depending on how reclined you are or upright you are, you will decrease with reclining and increase with sitting forward your levels of alertness. So body posture and whether or not your upright or reclining will impact your levels of alertness in the predictable ways. And where you position your eyes, whet her or not your eyes are upright, so to speak, looking up or directly forward or looking down, will dic tate whether or not you are feeling more alert or more sleepy, respectively. So try and arrange a work station or a position of your body in your chair or your standing desk, whatever it is, that allows you to work with a heightened state of alertness. (text pulled from Youtube captions) [0] [LINK] [1] this video