Source-derived protocol · Andrew Huberman
Morning Sunlight Viewing
Get outside and view sunlight with your eyes within the first hour of waking, ideally, but certainly within the first three hours of your day. View the maximum amount of sunlight you can reasonably get in the early part of the day.
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Maximize sunlight exposure to your eyes in the early part of the day.
Get outside and view sunlight with your eyes within the first hour of waking, ideally, but certainly within the first three hours of your day.
- View the maximum amount of sunlight you can reasonably get in the early part of the day.
Recurring · on your cadenceDone when: You have viewed sunlight with your eyes within the first three hours of waking.
Why it works
What Andrew Huberman says this builds. Their framing, not ours — every line links to where they said it.
Understanding the four neuromodulators lets you build a toolkit for any mental state
If you understand the four neuromodulators and the tools that tap into them, you can create a grab bag of tools to create the states of body and mind you want in any context. All protocols for focus, energy, motivation, or relaxation play with the same neurochemical ingredients: dopamine, epinephrine, acetylcholine, and serotonin. Rather than deciding any one tool is most useful, use the information as a kit of versatile tools to figure out what levels and augmentation are appropriate and necessary for you.
View in the full analysis →Establish baselines through diet and behavior before acute interventions
Ensure sufficient baseline levels of dopamine, epinephrine, acetylcholine, and serotonin through diet and regular behaviors before using supplementation, prescription drugs, or behavioral protocols for acute increases.
View in the full analysis →Never replace prescription drugs with supplements; consult your physician
No supplement added or withdrawn from a protocol should ever be used as a direct replacement for prescription drug treatments from a physician. Always talk to your physician anytime you remove or add something to your drug or prescription protocol.
View in the full analysis →
Source-derived protocol
Based on “Control Your Brain Chemistry for Focus, Motivation & Well-Being | Huberman Lab Essentials” by Andrew Huberman.
- Source fidelity verifiedPassed · Oct 16, 2026
- Protocolability reviewedPassed · configurable template
- Editorially reviewedNot yet
- Supported by independent sourcesNot evaluated
Source fidelity means each creator-worded element was checked against the exact statements it cites. It says nothing about whether the approach works.