✦ Daily Protocol

For better sleep, energy, and focus. It was heavily inspired by @Andrew Huberman Morning Protocol.

Notes from Huberman Podcast #28

• The notes
  • Ultradian cycle - 90 minutes or less of focus time for any kind of deep or challenging work, be it learning, physical exercise, skill learning, having a tough discussion. Followed by 20 minutes of rest. 5-10 minutes transition time, 70 Mins of focus, 10 minutes deliberate de-focus. To decompress and not focus on any one thing.
  • The sleep and waking states are also divided into 90 minutes cycles. It's biological.
  • Protocols
  1. Record wake-up time to know the average wake up time and calculate the temperature minimum (2 hours before average wake-up time).
  2. Forward Ambulation or taking a walk (10–60 mins). It focuses or lower activity in amygdala which helps to relax and focus. Outdoor is preferred. It helps to balance between focus but not anxious. Relaxed, but not sleepy.
  3. Get sunlight exposure
  4. Get salted water 1L
  5. Delay caffeine 90 – 120 mins after waking up to avoid afternoon crash caused by adenosine started to get back to its receptor.
  6. Fast until noon (11:00 / 12:00) increase adrenaline, retain information better, help to focus better.
  7. Do an ultradian cycle (90 minutes deep focus followed by 20 minutes), no toilet, no white noise, no distraction.
  8. Optimal work hours is 4-6 hours after temperature minimum. when the temperature start to increase steeply (helped by cold shower.)
  9. Pre and Post Exercise Hydration 1L
  10. Exercise with 3:2 ratio for strength: endurance. after deep work for 1 hour. for 5 days straight, then 2 days rest.
      1. 80% reps oriented, 20% intensity oriented
      2. i.e 3 set with normal weights, 1 set with above weights
      3. or 30 mins 12 inclination, and 10 mins intense run.
  11. First food around noon. high protein, fat, less starch (only if exercise) eat to 80% full (about 600 Kcal), nuts, greens
      1. Starches release serotonin which induce state of sleepiness
  12. Brief walk after meal (15 – 30 mins), preferably outside to update self on light information.
  13. Rest or Reset or Nap (15 – 90 mins max)
  14. Mid day Hydration 500ML
  15. Non-Linear Deep work (90 Mins)
  16. Walk, View Sunset recalibrate light information after 4pm (5 – 30 mins)
  17. Have high carbs dinner
  18. Warm shower to accelerate lowering the temperature.
  19. Have a different schedule for the weekend

Deliberate morning 04:00 – 09:15

• 22:00 – 00:00 / No Bright Light, Exercise, or Caffeine
  • Sleep will be disrupted if you view light, exercise, drink caffeine, or all of the above in the 2–4 hours before your temperature minimum.
• 02:00 / Temperature Minimum
  • Temperature minimum is the lowest body temperature of the day. It usually occurs around 2 hours before our average waking up time. Some of the timing of the protocol will be based on the temperature minimum, hoping to catch it when it starts to rise, such as when is the best time to do deep work.
• 04:00 – 04:30 / 💡 Wake-Up Protocol
  • Breathing regulation
  • Turn on bright lights, and see lights.
    • @Andrew Huberman strongly emphasizes seeing sunlight and basking our body with sun rays to signal the start of the day.
  • Dink Electrolyte 1 L
  • Bathroom
  • Blood Pressure Check
  • No distraction until 09:00
• 04:30 – 06:00 / ✍🏻 Predictable and Trackable Practice
  • Journal
  • Linear Work (Planning, Reading, Organizing). Try to do one mentally challenging work, not try to finish it.
  • Bathroom
  • Tidy up, light chores, or day prep.
  • Brisk Walk 15 Mins.
• 06:00 – 06:15 / ☕️ Caffeine & Cold Shower
  • Get a good coffee. "Delay caffeine intake for 90 to 120 minutes after waking up to avoid afternoon crash caused by adenosine starting to get back to its receptor."
  • Cold Shower. "Cold showers help build resilience, increase adrenaline, reduce inflammation, and help with metabolism."
  • Brush
  • Weigh
  • Sunlight Basking for 2–10 minutes or 20–30 minutes if cloudy. "Try and get outside, ideally within the first 5 minutes of waking, or maybe 15 minutes, but certainly within the first hour after waking."
• 06:15 – 07:45 / 🎧 90 Mins. Optimal Ultradian Linear Deep Work (Goal-oriented)
  • 4 – 6 Hours after Temperature Minimum. "You want to catch when the body temperature starts rising on a steep angle."
  • No Distraction
  • No Toilet
  • Low-Volume White Noise
  • Last 10 Mins. for deliberate decompress
• 07:45 – 08:45 / 🏋️‍♀️ 60 Mins. Exercise (3 Strength, 2 Endurance, 2 Rest)
  • Sunlight Basking
  • Workout with the 80-20 rule (e.g., 3 sets with normal weights, 1 set of pushing to failure weights. For endurance, try 30 mins. of walking with an inclination and 10 mins of intense running).
  • Pre and post-workout hydration 1 L.
• 08:45 – 09:30 / ☀️ Day Prep
  • Warm Shower
  • Catch up with the internet and emails.
  • Commuting

Phase 1 09:30 – 13:45

• 09:30 – 11:00 / 🎧 90 Mins. Ultradian Semi-Linear Deep Work
  • No Distraction
  • No Toilet
  • Low-Volume White Noise
  • Last 10 Mins. for deliberate decompress
• 11:00 – 12:00 / 💻 Light Work
  • Email, chats.
• 12:00 – 13:00 / 🥙 Fast Break: Lunch
  • Preferably high protein, quality fat, and low carbs (only add starch if working out)
  • Add leafy greens and nuts to the mix.
• 13:00 – 13:30 / 🚶‍♂️ Walk Around
  • Preferably outside for another sunlight basking
  • Light work (Email, Chats).
• 13:30 – 13:45 / 😴 Nap or Reset
  • If you take a nap, do it at max 90 Mins.
  • Mid-day hydration 500 mL.

Phase 2 13:45 – 20:30

• 13:45 – 15:15 / ☕️ Second Caffeine & 🎧 90 Mins. Ultradian Semi-Linear Deep Work (open-ended work)
  • No Distraction
  • No Toilet
  • Low-Volume White Noise
  • Last 10 Mins. for deliberate decompress
• 15:15 – 16:00 / 🥙 Last Meal
  • Opt-in for a more starchy food (i.e., high in carbs).
• 16:00 – 16:15 / 🚶‍♂️ Fast, Walk Around, & Sun Viewing
  • 5–30 Mins. sunlight viewing in the afternoon helps recalibrate circadian information, prepare for melatonin to kick in, and signal the body to start preparing to sleep.
• 16:15 – 17:30 / 🙏 Ease Out
  • Light work (Email, Chats).
  • Plan for tomorrow
  • Be outside if possible.
• 17:30 – 19:30 / 👨‍👩‍👦 Transition Time
  • Family time
  • Tidy up
  • Light chores
• 19:30 – 20:30 / 🛀 Downtime
  • Last media/distraction time
  • Bedtime prep
  • Warm shower to accelerate decreasing body temperature
  • Brush teeth
  • Blood pressure check
  • Review journal
  • Youtube down time
• 20:30 – 04:00 / 💤 Bed Time
  • Light Off
  • Phone Off
  • Zzz