0:00 thank you to hellofresh for sponsoring
0:01 this video this is Andrew huberman the
0:05 internet's favorite neuroscientist
0:07 Andrew huberman Andrew huberman Andrew
0:09 huberman through his research at
0:10 Stanford University in his excellent
0:12 podcast he has become the go-to expert
0:15 on the best habits and routines for
0:17 living a successful and fulfilling
0:20 life and this is me while I don't think
0:25 I have the worst habits in the world
0:27 lately I've been in a slump less energy
0:30 throughout the day slacking off in
0:32 healthy habits and an inability to focus
0:35 on my work leading to a constant feeling
0:38 like I'm going through the motions at
0:40 half speed so for the next 30 days I
0:42 want to try Andrew huberman's
0:44 science-backed morning routine to see if
0:46 it can pull me out of the rut that I'm
0:48 in but what is Andrew huberman's morning
0:51 routine for me I tend to wake up
0:54 sometime around 6:00 a.m. 6:30 and I
0:57 write down the time in which I woke up
1:00 the second thing I do after I wake up is
1:02 I make a beine for sunlight so getting
1:04 outside for a 10minute walk or a
1:06 15minute walk is absolutely vital to
1:09 mental and physical health we get back I
1:12 start craving caffeine but I purposely
1:14 delay my caffeine intake to 90 minutes
1:17 to 120 minutes after I wake up so for me
1:20 I just drink water I also put a little
1:22 bit of sea salt in the
1:25 water and I also drink my athletic
1:28 greens which is compatible with fasting
1:30 so I don't eat anything until about
1:32 11:00 a.m. or 12: noon next I would do a
1:37 90minut bout of work and that's
1:39 typically phone off and out of the room
1:41 you'd be amazed how much you can get
1:43 done in 90 minutes if you are
1:45 focused after I finish that cognitive
1:47 work bout I do some form of physical
1:49 exercise for about an hour very last but
1:52 certainly not least deliberate cold
1:56 exposure and that's what I do each
1:59 morning and I'm certain that these tools
2:03 work on day one I wake up craving coffee
2:08 however instead I get ready and I head
2:11 out from my morning walk and while it's
2:13 definitely no morning coffee it actually
2:16 is really really nice and I feel pretty
2:19 good
2:20 afterwards what doesn't feel so good
2:23 though is drinking salt
2:25 water but I don't want to rely on how
2:28 I'm feeling to evalu my progress on this
2:30 goal as feelings can change pretty
2:33 quickly I don't want to do this I don't
2:34 want to do this here we
2:39 go to track my progress with this
2:42 challenge I'm going to be conducting
2:43 three tests the first is I just took a
2:46 blood test for day one that's going to
2:48 measure things like my testosterone
2:49 levels and judging by how scared I was
2:51 to prick my finger oh I can't do it I
2:54 can't do it I'm worried they might be a
2:56 little low ow test number two is by
2:58 tracking my energy and my my mood levels
3:00 at the end of each day I've already been
3:02 doing this for the past month so at the
3:04 end of this I'm going to compare my
3:05 numbers and see if I've made any
3:07 improvements finally I'll be testing my
3:09 work productivity to help me evaluate
3:12 that I've asked for help from the one
3:14 person who knows my work habits better
3:16 than anyone else my name is Brendan I am
3:19 Cam's brother and his boss you're not my
3:22 boss I'm evaluating how you do it your
3:26 job that makes me your
3:28 boss just talk about my work
3:31 habits sure you procrastinate get
3:34 distracted procrastinate more just a
3:37 Serial scroller bad communication bad
3:39 time management Miss
3:42 deadlines yeah I think that sums it up
3:44 and sadly he's not wrong I am terrible
3:48 at focusing and in my first week in this
3:50 challenge that seemingly has not changed
3:54 even with a science back checklist to
3:56 help my brain is still struggling to get
3:59 into the zone
4:00 and work effectively and even though
4:02 it's still early into this goal I really
4:05 need to figure this out for a bit more
4:08 context I work from home most days and
4:11 if you come through here just got to
4:14 come through the bathroom past the
4:15 toilet and
4:17 voila this is where I work staring at a
4:21 screen in a storage room closet that is
4:25 connected to my bathroom now I have done
4:29 the the best to make this space feel
4:31 cozy however it is still kind of a
4:34 shitty place to work no pun intended and
4:38 with that I've become really good at
4:40 getting out of this room and distracting
4:42 myself at any chance I can get even with
4:44 my phone out of the room I am getting up
4:47 constantly to top up on coffee or look
4:49 for snacks that I can't even eat because
4:52 I'm fasting and with each of these
4:54 interruptions I'm killing my momentum
4:57 when I try to dig into a task and I'm
5:00 falling further and further behind in my
5:02 work and this is definitely the area I
5:05 need to improve the most or at least
5:08 that's what I thought
5:10 testosterone that's your ideal range
5:14 2.49
5:17 2.4 I'm below
5:20 average
5:24 gosh I am speechless I am speechless
5:30 so one week in and I am failing in two
5:34 categories
5:35 great with the discouraging week one
5:38 complete I really want to hone in on
5:40 improving my work sessions for week two
5:43 so I decide to revisit some hubman lab
5:45 episodes to see if there's any tweaks I
5:47 can make to improve my focus couple of
5:50 things for optimizing workspace that are
5:53 grounded in neuroscience and physiology
5:55 so what I do is I prop the computer up
5:58 such that it's at least at at eye level
6:00 when our eyes are directed upward it
6:03 creates a state of heightened alertness
6:05 in addition I use low-level White Noise
6:09 turned on at a low volume not with
6:11 headphones most of the time puts the
6:13 brain into a state that's optimal for
6:16 Learning and workflow the one single
6:18 perk of working in a
6:20 bathroom white noise is easy to come by
6:24 I'm hoping that if I compare as much of
6:26 huberman's advice on focus with the rest
6:29 of my morning routine that it can put me
6:32 in the best possible position to lock in
6:34 on my work and really start to see some
6:37 progress this feels crazy to say this
6:40 early into a challenge but I feel like
6:43 I'm already noticing benefits from this
6:45 strictly from like an energy and mood
6:47 standpoint I used to wake up every
6:49 morning and just like Doom scroll
6:51 Twitter and now I like I genuinely look
6:54 forward to these walks but get some
6:56 natural light in my eyes get some fresh
6:58 air some steps I'm like halfway through
7:00 an audio book that I started this
7:02 week things are going well even with my
7:06 cold showers while they're definitely
7:08 not fun during I do feel energized
7:10 afterwards and it feels like it fuels
7:13 the rest of my day this next blood test
7:15 it's about to
7:18 be so much
7:20 better but as much as I've seen
7:23 Improvement in my energy and in my
7:25 health my work sessions still seem to
7:28 come up short if I'm being honest there
7:31 hasn't been as much improvement as I was
7:33 hoping it's hard to point to anything
7:36 and say you've accomplished more than
7:38 you normally
7:41 do determined to improve my performance
7:44 I opted to switch where I was going to
7:45 be working and hopefully get myself into
7:48 a better zone for focused
7:51 [Music]
7:53 work but after 3 days working out of my
7:56 house my work still hasn't improved and
8:00 it's starting to look more and more like
8:01 the problem isn't where I'm
8:04 working the problem is me yet another
8:09 day where I am not as productive as I
8:13 should just feels like the story of my
8:15 life at this point ever since I started
8:17 working for myself ever since it's just
8:20 me and my computer in my
8:22 house like it is like pulling teeth it
8:25 it it just feels like my brain cannot do
8:30 this and I don't know what that is but
8:34 it feels like I've been fighting against
8:35 the same thing number one problem in my
8:38 life is being able to work for myself be
8:40 disciplined be focused in my own work
8:43 and I like it's been 8 years of fighting
8:47 the same
8:48 thing like how does it make any sense it
8:51 starts to just feel like like it just
8:53 starts to feel like
8:55 this is who I am like this is
9:01 like maybe I'm just like not the person
9:04 that I thought I was maybe this is just
9:06 like it you know and that's that is
9:09 scary and I just feel like I'm leaving
9:11 so much potential on the table for
9:14 myself for my future and that like that
9:19 thought is like horrifying you know
9:23 goodness gracious
9:31 feeling defeated my only hope now is to
9:34 try and work backwards through the past
9:36 two weeks to hopefully try and figure
9:39 out what has been holding me back why is
9:42 it that everything feels like it's
9:44 working except for this one
9:48 thing ever since it's just me and my
9:51 computer in my house it is like pulling
9:53 teeth just a Serial scroller halfway
9:56 through an audio book that I started
9:58 this week and I just feel like I'm
9:59 leaving so much potential on the table
10:02 for myself for my future like that
10:05 thought is like
10:07 horrifying even though I've been working
10:09 with my phone off and out of the office
10:11 I am still constantly using it
10:13 throughout this routine on my walks
10:16 before I get ready to work and after my
10:18 90 minutes are up I immediately go to my
10:20 phone and if I'm constantly distracting
10:23 myself before I sit down it feels like I
10:26 just keep craving that distraction when
10:28 I'm working
10:34 [Music]
10:35 the next morning I decided to try
10:37 keeping my phone powered down until it
10:39 was time for my lunch break to see if it
10:41 would help me Focus the moment you sit
10:44 down to do some serious work and you
10:45 flip off the internet all of a sudden
10:47 it's as if the phone has a voice but we
10:50 all are familiar with the fact that if
10:52 we are focused on something that we all
10:54 that just kind of melts away so I'm
10:57 creating this space I'm funneling my
11:00 brain into a state where I set up a
11:02 relationship not just between me and the
11:04 work that I'm doing but between me and
11:07 my ability to control my own State of
11:11 Mind the more I avoided using my phone
11:14 the more focused I felt allowing me to
11:17 move throughout my mornings faster and
11:20 more
11:21 productively and on the days where I
11:23 really wanted to use my phone the
11:26 most I straight up stashed that sh in my
11:28 car because I need to
11:31 focus and I have to say that while it
11:33 can be a challenge to try and achieve
11:35 this state and this tunnel of work some
11:37 days you start to get kind of addicted
11:40 to it it feels really good it's like a
11:42 workout for the mind I don't remember
11:45 the last time I had an experience where
11:46 I I feel like I was in a flow state
11:48 twice today twice oh and it feels good I
11:54 cannot say it enough that felt so good
11:57 today
11:59 as strange as this may sound I feel like
12:01 the habit of jumping in the cold showers
12:04 and drinking those awful salt water
12:06 drinks has actually made me more
12:08 resilient when it comes to distraction
12:10 because just practicing that daily habit
12:12 of doing something hard that I know will
12:15 be satisfying once it's over it's
12:17 literally the exact same thing with
12:19 getting in focused work it's hard it's
12:22 challenging but I feel so much better
12:26 than I have in some time we got a 10
12:28 energy in a tenin mood that is the first
12:31 perfect day of this challenge today was
12:34 a good day a really really good day and
12:37 when I tally up my numbers from the last
12:39 30 days there's been Improvement in both
12:42 my energy levels and my mood with my
12:45 reported energy levels increasing almost
12:47 two whole points it's not just that
12:48 you've turned in everything on time this
12:50 week which I appreciate it's that it's
12:53 really good work which leaves just one
12:56 final test here we go
13:00 day one day 30 let's
13:05 go I'm
13:07 average vitamin D got better my
13:10 cholesterol got
13:12 better everything is better things have
13:15 been going so well I even started
13:17 putting my friends onto the routine I've
13:19 been doing the huberman morning routine
13:21 and how did you hear about it you told
13:23 me about it hey things have been going
13:26 so well that I am honestly going going
13:29 to continue doing this and I'm so
13:31 thankful that I gave this a try and to
13:34 celebrate on the final day I invited my
13:36 brother and my friend Matt out to go for
13:38 a cold plunge to finish this off by
13:41 doing something challenging that I know
13:44 will feel good afterwards and my hope is
13:46 that going forward after this challenge
13:49 that I can do that more often that I can
13:51 force myself to do difficult things that
13:54 I know will pay off in time
14:00 oh let's go
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