We’re excited to share with you, "Dr. Andrew Huberman’s Daily Blueprint: Science-backed Tools and Protocols to Maximize Your Productivity, Physical, and Mental Health".

This guide outlines behavioral protocols that you can integrate into your daily routine, inspired by how Dr. Huberman uses these techniques to boost his productivity and improve his physical and mental health.

Each section of the guide covers a different period of the day:

• Waking and Early Morning: We detail protocols such as how to prioritize light exposure and caffeine, how to use breathwork to increase your energy, and how to optimize your workspace for productivity.
• Midday Through Evening: We discuss tips on food and hydration, exercise, napping, adjusting to natural light and nutrition tips for brain function and mood.
• Bedtime and Sleeping: We share tools for how to improve your sleep quality, fall asleep faster and prevent nighttime waking.

You'll also find an appendix, a glossary and links to referenced material, including related podcasts and YouTube videos.

While the guide offers a valuable reference point, we remind you that it is not medical advice and everyone's best daily routine will differ. Dr. Huberman does not adhere to every single one of these protocols daily, but uses them as tools to optimize his routine when needed.

​Download Dr. Huberman’s Daily Blueprint​

We hope you'll find these science-backed tools and protocols enlightening and beneficial, and we’re confident that the strategies shared in this guide will improve your productivity and boost your physical and mental well-being.

Along with this guide, we look forward to sharing email updates on neuroscience, health and science-based tools from Dr. Huberman — designed to further your understanding and inspire your daily routines.

Thank you for your interest in science!

The Huberman Lab Team