Andrew Huberman’s Viral Morning Hack: 2 Steps to More Energy and Focus

While some are certainly "morning people" who love waking up at 6-7 am every day, that's far from the case for everyone. In fact, many people struggle to wake up early and start their day that early, while others fall more under the category of "night owls." Regardless of your personal mindset and approach, the longtime neuroscientist and host of the Huberman Lab podcast outlined a 2-step approach to help you alter your morning routine. The results? According to Andrew Huberman, improved focus/alertness, early morning energy and motivation at times you'd typically struggle to find it.

Andrew Huberman's 2-Step Hack to Alter Your Morning Energy, Focus and Entire Schedule

Although some people who dislike waking up early may have found their own way to shift their schedule and kickstart their day in the early hours, for those who haven't, there's some good news. As Huberman explained, if you wake up and work out early in the day, it accelerates the rise in your body temperature, making you feel more alert.

Even more than that, Huberman highlights that if you can push yourself through the first three days of waking up early in a row, by the fourth day, your circadian clock will naturally start waking you up at that time.

"If you work out early in the day, before 8 or 9 am, it's going to accelerate that increase in body temperature, and you'll feel more alert," Huberman said. "There's also this beautiful phenomenon in circadian biology called entrainment. Let's say you're not a morning person, you hate mornings. If you force yourself to get up and exercise at, say, 6 am for three days in a row, by the fourth day, you'll naturally start waking up around that time."

"Because the circadian clock of the brain…the main inputs that drive when you're alert and when you want to be asleep are sunlight, exposure to the eyes, physical activity, when you eat and social engagement. If you start getting some morning light, some exercise, maybe even before the sun comes out, some caffeine, hydration and then a meal in the early part of the day, your body will start to anticipate all of those activities."

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— Mindset Machine  (@Mindset_Machine) October 29, 2025

It's an extremely beneficial approach if that can alter your entire day from the start. Personally, when I wake up at random, various times in the morning and just roll out of bed, it takes a decent amount of time to kickstart my energy. In short, if you can navigate the first three days of the painful early wake-up period and exercise, things should shift quickly when the fourth day rolls around.

Huberman's Morning Routine to Improve Alertness, Energy & More

• Force yourself to wake up early three days in a row
  This alters your circadian clock Your body will start naturally waking up earlier after three consecutive days
• Exercise in the morning
  Increases body temperature to improve morning alertness Add in morning sunlight This is also key to morning alertness, and if you're exercising outside or going to the gym, you should get morning sunlight as soon as possible.

Huberman's two key alterations to your morning routine won't be easy right out of the gate. However, the benefits for those attempting to target a shift in their morning approach with the hopes of improved alertness, energy and motivation should take effect within just a few days.

Related: Andrew Huberman Explains Caffeine’s Surprising Impact on Focus and Performance