Production is not only a matter of more work, but of better work. And prepare with your brain from their own excitement There is nothing better to start the day than having healthy habits to start the day.
As revealed in several episodes on Andrea Huberman’s podcast; a neuroscientist at Stanford University and the author ‘Protocols: An Operating Manual for the Human Body‘Integrating the ten routines we describe below into your daily routine will improve your physical and mental health and improve your productivity throughout the day.
1. Get up
Although there is something very sorry required for circadian rhythms of each, and chronotypes not for them Getting out of bed in the morning, the neuroscientist recommends waking up in the morning. Ideally between five and six in the morning. As you progress through the text, you will see that there is no shortage of reasons.
According to Andrew Huberman, waking up first adjusts circadian rhythms with sunlight, which helps maintain better sleep health, optimize attention, and keep energy levels high. the rest of the day.
2. go out and sunbathe
For Huberman, waking up to natural light exposure is key, and his recommendation is to direct yourself to sunlight in the first hours you wake up. exposed to ultraviolet light It’s not really.
This exposure activates stimulating processes in the brain and regulates cortisol levels in a controlled manner, helping to maintain a stable level of energy throughout the day. In addition, they also help healthy vitamin D levels.
3. Drink water to stay hydrated
The neuroscientist remembers that, although he slept for a few hours, the body continued to function, it is necessary to replenish the blood levels. put down together to raise recover cognitive function, stimulate metabolism and optimize the digestion process at breakfast.
4. Set aside a moment to meditate
Another habit that the neuroscientist recommends is to do before the day is dedicated a little meditation. Second Huberman, while doing at least ten minutes, helps reduce energy and improve concentration for the rest of the day.
Exercises control of the spirit which are carried out in meditation, to the nervous system, heart rate and autonomic nervous system; He was preparing his body to handle the demands of the day.
5. Extends do not count as an extension
Waking up early doesn’t count as stretching, says Andrew Huberman He recommends something twin before the day Scientific studies from the University of Arkansas shows that more than about 30 seconds per muscle area is enough to improve your flexibility.
In addition, these stretches help relax muscle tension accumulated during the night, improve blood circulation and increase mobility, allowing you to face the activities of the day with less risk of injury or overload.
6. you play
Physical activity is a central element of healthy behavior What do you recommend? Huberman. Exercise of any kind, whether running, weight lifting, or intensity training, improves cardiovascular health, activates the metabolism, and raises dopamine levels.
Something as simple and affordable for anyone walk half an hour every day proved to have a great a positive impact on the health of the body and of the mind, because it generates the feeling of well-being, and makes the cause better.
RA7 To the seventh answer that the meal and warning with proper coffee
The first meal of the day, according to Huberman, should provide nutrition and energy body and mind work to the office in better conditions. Neuroscientist promises that this meal is rich in protein, such as eggs, with healthy fats, such as avocados, and complex carbohydrates in the form of whole grain toast. The information reveals which in Spain we eat at breakfast.
However, the expert adds some warnings: he recommends not having breakfast immediately after climbing, but rather waiting between 60 and 90 minutes, especially if breakfast includes caffeine. This delay allows cortisol to peak naturally and gives the body time to eliminate adenosine, the neurotransmitter that promotes sleep onset.
8. “cooling” shower
As if the cozy warmth of your bed wasn’t enough to wake you up, recommends Andreas Huberman. your podcast Use cold showers and even ice baths to improve circulation, increase mental alertness, reduce inflammation and boost metabolism.
Bathing in addition to the physical benefits of the opposite He has already learned the sciencethe expert attributed to this practice positive effect of the resilience of the mind. The physicist recommends starting with short exposures to cold water between 15 and 20 seconds, to gradually extend the exposure.
9 Write a diary
When the food and body needs have been met, it is time to prepare for the start of the day. An expert suggests starting by building your thoughts on prioritizing your goals. For this, his recommendation is to write a diary.
Huberman recommends spending no more than five minutes in the morning to set goals for the day, and about 20 minutes at night to write about personal experiences, challenges and personal lessons that happened to you during the day. The expert confirms to write a diary Not only does it help with structured thinking, but it also makes it easier to personally track progress and areas for improvement.
10. Give yourself priority every day
The latest daily habit that Andreas Huberman shows highlights the importance set clear goals and priorities at the beginning of the day Setting daily goals provides focus and motivation, and reviewing them at the end of the day encourages a cycle of continuous improvement.
They are many skills to learn to differentiate what is important from what is important, but the intention of neuroscientists is to create a large format in which the progress made can be visually evaluated, thus arranging for personal stimulation.
In Xataka | A simple habit that has an amazing impact on productivity: organizing your workspace before you start
Image | Wikimedia Commons (jamesbrianbounds), Unsplash (The girl with the red hat)
