Balancing Huberman’s Daily Routine: A 9 to 5 Journey

Gautham Dinesh
4 min readDec 5, 2023

Everyone aspires to be as smart (and jacked) as Andrew Huberman but with a corporate 9 to 5 (or 6), this may seem impossible to attain. But fear not! You can still reap the benefits of Huberman’s wise words with a busy schedule. Let’s break down my daily routine where I try to cram in as many of the positive actions that support the six pillars of life: morning sunlight, daily movement, quality nutrition, stress control, healthy relationships, and deep sleep.

Take this with a grain of salt as many factors can disrupt my routine, however I try to stick to it as much as I can.

Wake up @6am

I usually wake up at 6 AM aided by my trusted phone alarm and lamp. I have set up my lamp to turn on 10 minutes before my alarm goes and get gradually brighter so it mimics the sunrise. To overcome sleep inertia, I jump right out of bed and flood my room with all the lights as I get ready for work.

I mix about 6 grams of creatine, and half a scoop of pre-workout with some water to get some caffeine before my workout. A jar of overnight oats for breakfast provides my morning glucose boost and I take my Vitamin D supplement. I tend to reserve my phone use until I’m done with breakfast to connect with my family and loved ones. I grab my packed lunch, and a post/pre-workout snack and head to the gym.

Gym @7am

I’m currently following a powerlifting workout so I tend to spend around 1.45 to 2 hours at the gym. I have a warm shower and turn it to cold just before getting out except some days where I just don’t have the willpower (which is when I should be doing it btw).

Work @9am — 6pm

According to Huberman, you should try to abstain from coffee 90 to 120 minutes after waking to allow your body to clear all the adenosine that causes sleep except if you are working out in the morning. So if I didn’t have my pre-workout, then this is the time I usually have my morning caffeine. Engaging in deep work is a habit that I’m trying to cultivate after reading Deep Work by Cal Newport so I tend to lock away my phone during work.

At noon, I go into a focus room to do a 5 to 10 minute meditation to clear my head and get reset for the rest of the day.

I tend to have a protein bar or yogurt just to get me going till my high-protein lunch I often eat away from my desk with colleagues in my team or outside my team to socialize and debate on interesting topics. I’m usually energized to get back to work after this since I’m not too full and not too hungry either. At the end of the work day, I reflect on the tasks that I would have to tackle the next day and make a to-do list on my sticky note.

Back home @7 30 pm — 10 pm

I tend to get home by 7 30 pm after which I have my dinner while either calling family or watching something for the duration of my meal. I have made it a daily habit to read utilizing my Todoist habit streak so I pick up whatever I’m reading and try to get through it. I set a goal to read at least one month every month this year and so far I’m killing it! I will usually then browse YouTube, read some articles, and get updated on the latest developments in software engineering (and AI). And of course spend some time watching reels but I’ve drastically reduced the time I spend on my phone over the week.

Bedtime @10pm

I try to get my full 8 hours on most nights so I try to hit bed by 10 pm after flossing, brushing, and doing my skincare. I have been refraining from using my phone before bed but that’s still a terrible habit that I need to break.

Now you’re wondering if I missed out on all the benefits of journaling, this is something that I do on Sunday as part of my weekly review.

Closing thoughts

This is just what works for me and what I do. But I do think that taking action on the points that Huberman preaches has resulted in a better physical and mental state for myself. I plan to continue implementing these practices daily and share what works and what doesn’t with you.

Thanks for reading and see you next time.

--

--