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Hey my friend!

About two weeks ago, I came across a video featuring Stanford professor of neuroscience, Dr. Andrew Huberman, who claimed that you can become a morning person in just 3 days by using his science-based system.

Obviously, I wanted to test it out to see if it would work. I suggested to my wife that we use Huberman’s routine to start waking up at 5:30 a.m., and she agreed.

I made a video showing our experiment and how it went. It didn’t go as we expected:

You should definitely check out the experiment and see for yourself whether it’s worth trying. But I didn’t want to leave you without an immediate action plan—and a bonus that didn’t make it into the video (exclusively for y’all ❤️).

The Routine

Andrew Huberman, after extensive research, outlined two anchors for your biological clock that regulate circadian rhythms in your body.

In other words, your biological clock is your natural timing device that regulates your body’s behavior over a 24-hour cycle. One of the most important mechanisms influenced by circadian rhythms is sleep.

To set your 24-hour cycle the way you want, you need to anchor it in the morning and evening by doing the following:

Morning

In that video, Dr. Huberman presented 4 "timekeepers," as they’re called. By stacking these actions immediately after waking up at your desired time, you reset your biological clock and become a morning person. He stated it takes about 3 days.

1. Morning sunlight – Get sunlight by looking toward the sun (NOT at the sun) within 30–60 minutes of waking. Circadian rhythms follow sun.

2. Exercise – Do some form of physical activity.

3. Caffeine and food – Consume caffeine and eat something (optional, but helpful).

4. Social interaction – Start your day with interaction (yes, dogs count).

To get the best result, you should stack all of them together. Watch my video above to see how we did it.

Evening

Evenings serve as the second anchor for your circadian rhythms. If you miss a morning or your routine gets disrupted, your internal clock won’t be totally off—as long as you stick to the evening routine. It’s simple:

Get outside for 10–15 minutes just before sunset and look toward the sun (NOT at it).

Sunset light informs your brain that it’s time to wind down. It also helps your eyes adjust to be less sensitive to artificial light, which affects sleep quality.

Bonus Value

Here are two interesting tips I also learned from Dr. Huberman:

Caffeine Ain’t Worth It :)

If you’re the kind of person who gets tired in the afternoon and feels sleepy, try avoiding caffeine during the first hour after waking up.

Imagine a pocket in your brain. When you fall asleep, it gets filled with adenosine (the neurotransmitter that keeps you asleep). When you wake up, adenosine starts wearing off. If you drink coffee immediately, the caffeine acts like a cap over that pocket—so you feel more alert. But by 3 or 4 p.m., that cap wears off, and the leftover adenosine makes you tired again because it didn’t fully clear out earlier.

So, this might be a solution for you—avoid caffeine during the first hour. Go for a walk, read your Bible, or work out, and then enjoy your coffee (or any caffeine drink you like).

(If you can’t... then ummmm… addiction? hahaha)

Burn All Your Artificial Lights

Or at least dim them to follow the sun’s natural rhythm :). This is a super simple and quick way to improve your sleep—dim your lights as the sun goes down, or use red lighting in the evening. It helps your body produce melatonin naturally.

You can buy red “party” lightbulbs or wear red light glasses (though they can be pricey).

So I want to leave you with this—the best medicine for almost anything is sleep. And the best thing you can do in your journey to build a business or personal brand is to sleep better and wake up early. You literally get extra hours! But more importantly, you can use that time to spend with God and pray—Jesus did the same.

Alright, that’s it for today! Go and sleep better! Thank you for reading!

Praise God!

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