Cold Exposure, Focus, and Habbit Formation
Additional Practices
1. Cold Exposure
Huberman incorporates cold exposure, such as cold showers or ice baths, into his routine to boost mood, reduce inflammation, and enhance alertness123.
Why? Cold exposure helps build mental resilience by teaching individuals to manage their thoughts under stress. This is due to the release of adrenaline (epinephrine) when exposed to cold, which helps in managing stress better in other areas of life
| Duration and Frequency | 11 minutes per week, divided into several session |
|---|---|
| Tempreture | The water should be uncomfortably cold but safe to stay in |
| Types of Cold Exposure | Different methods include cold showers, ice baths, swimming in cold water, or using commercially available cold tanks. Each method is effective, and the choice depends on personal preference and availability |
| Timing | Cold exposure can be done at any time of the day, but it is often recommended to do it earlier in the day to avoid potential sleep disturbances due to the increase in body temperature post-exposure |
| Safety | It is crucial to ensure that the cold exposure is safe and does not lead to hypothermia |
In summary, a cold exposure, when done correctly, can significantly improve mental resilience, metabolism, and overall health
2. Focus
Journalling
- He spends a few minutes each morning writing down thoughts, goals, and intentions for the day. This practice helps improve self-awareness and mental clarity1.
Setting goals
Huberman sets both short-term and long-term goals and reviews them daily to stay focused and motivated1. He uses a multi-step protocol which helps him keeping dopamine levels by achieving goals.
Andrew`s Huberman for setting goals
- Step 1. Defining and Prioritizing Goals: Andrew clearly defines the goal and its priority. He does it based on its importance and feasibility. He challenges level, measurability, milestones, and action states needed to make progress from start to finish
- Step 2. Selecting the Best Goals. He selected the right goal based on meaningfulness and likelihood of achievement.
- Step 3. Motivation. Andrew Huberman mentions many times in his videos a goal must be followed by his strong motivation.
- Step 4. Visualization. It is the key of his approach.
- Step 5. Lofty Goals. Goals should be challenging but not so difficult that they become discouraging. This balance helps maintain motivation and ensures steady progress
- Step 6. Avoiding Distractions. He focuses on one or two major goals per year to avoid spreading oneself too thin
- Step 7. Regular Assessment and Adjustment. Regularly assessing progress and making necessary adjustments is crucial. This involves weekly assessments to ensure that the goals remain relevant and achievable
- Step 8. Dopamine. Understanding the role of dopamine in motivation and goal pursuit is another critical aspect. Huberman explains how dopamine can be used to gauge progress and maintain motivation through the concept of dopamine reward prediction error
You have to clearly identify, what the long arching ultimate goal is. You have to identify what the milestones will be. You might not know all of them at the outset, but you ought to have some idea about the intervals at which you are going to set those milestones and set your reward schedule for assessing progress in route to those milestones in your ultimate goal
Habit Formation
He emphasizes the importance of procedural visualization and task bracketing to form and maintain beneficial habits while breaking unwanted ones456.
By following this structured routine, Dr. Andrew Huberman aims to optimize his physical and mental performance, ensuring he remains productive, focused, and healthy throughout the day. For more science-based tools, explore the Huberman Lab Podcast and follow ProtocolsHero for getting more content like this. ProtocolsHero is not affiliated with the Dr. Huberman, but we highly appreciate his impact on the well-being industry.
Stay tuned for more insights and tips on optimizing your daily routine! For additional information on Andrew Huberman, his protocols, and supplements, check out articles in New York Magazine or visit the Huberman Lab website.
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