This man, Dr. Andrew Huberman has changed my life. I have listened to hundreds of hours of Huberman Lab podcast over the last 3 years, and implemented many of the science backed protocols he suggested to improve my daily life. Here are the 6 huberman protocols i have personally used and found to be profoundly useful (Feel free to steal these):
1) Sun Exposure
I have forever struggled to get early in the morning and wake up myself . But, implementing this protocol has solved this problem for me. Huberman suggests to expose your eyes in bright sunlight within the first couple of hours waking up (for 2-10 minutes ). This helps in waking up your brain and body and aligns our body’s circadian rhythm with sun- which helps you fall asleep in night. When i fall asleep on time, i can wake up on time as well. Getting 7 hour + sleep each day has never been easier. So many of my problems automatically went away, after i fixed my sleep.
2) Breathing
Huberman suggests to do breathing exercise everyday. Long inhale via nose and exhale to lungs empty via mouth, 5 minutes per day. I have found this helps me to supercharge my brain, helps me to focus and relieve stress. Also, doing this, after hard workout sessions, have helped me immensely in recovery .
3) Yoga & Stretching
After listening to huberman , i have included some yoga & light stretching in my daily routine (~5 minutes ). Since, i had always been a bookish kid, who wasn’t into any sports in my childhood – i always had issues with my mobility and balance . Just 5 minutes of doing some yoga poses have done wonders to my mobility and spine health. Also, this has perfectly complemented my heavy lifting in the gym . I do not have any soreness after heavy deadlift and squat sessions- thanks to the few minutes of yoga and stretching that i do .
4) Nap & NSDR
If i had a bad night of sleep last night or if anyhow i feel low in energy- i take a nap or listen to some nsdr (non sleep deep rest) music with my eyes closed (instead of a coffee) for 15 minutes . Thanks to huberman , my afternoon energy has never been higher.
5) 90-Minute Work Blocks
Something I learned from Huberman is that our brain waves work in 90-minute cycles.
Now I build my day in 90-minute blocks:

• 90-minutes writing
• 90-minutes working
• 90-minutes training
• 90-minutes studying
  My productivity has never been higher.
  6) White Noise & point focus
  Quite a lot of time, when my monkey mind gives me hard time to focus and get some work/study done, i borrow this 2 tips from huberman on focus.
  -Listening to white noise background music in youtube on headphone, helps getting disconnected from the world and getting in the zone of deep work.
• Staring at one spot for 60 seconds , this really helps in increasing my level of focus as mental focus follows visual focus.