Awesome 🎉❤

The question is - is this based on neuro science studies done on male or female brains? Hormones, general physiology and body biology as well as and brain reactions to certain stimuli are pretty different between biological sexes.

This was very helpful! I love the reminder to see how far you've come on a project. I need to do that today.

I listened to this Huberman episode when it first came out and while some bits were good, I was instantly lost at the "wake up and note down time" thing. Like, I wake up when my alarm goes off, so its the same time every day! I know he uses that metric to understand his "temperature minimum" but if you're artificially woken up, surely the data is skewed. This only works if you have a regular, reliable body clock and wake up naturally every day (I would probably sleep 2-3 more hours every morning if i could).

Huberman(and nobody else for that matter) never talks about women and fasting. We live in a patriarchal society and need to consider where we are at in our cycle.

Im a mom who works second shift so my 30 minutes of sun exposure is on the drive to work 😂

I'm about buy my first hobonichi techo but idk which one I should get?? I'm debating between all of them since they are all good options 🤔🩷

I live in an apartment and leave just as the sun rises lol rip I literally can’t do any of these except drinking water

Loved the video, so useful! Thank you

Just stumbled across this brand (strling Ink). How's quality and duration? I am used to Hobonichi.

Incorporating daily NSDR has been a game changer for me and caused me to feel more rested, alert, *and* I sleep better. Getting sun first thing has also been incredibly helpful.

Did you give 40 hours of work/meeting time to your employer this week? For those of us who must meet a weekly minimum hourly requirement Huberman’s system is impossible. He doesn’t actually begin working until after lunch. Most people don’t have that luxury. Even a 30 hour week plus commute is more than can be done.

I am an insomniac, and I started walking every morning when sun rises, only one cup of caffeine,and I bought blue light glasses for the evenings, I also stopped eating after 6pm, I will say I have slept deeper since doing these things… going to sleep at 11 and waking up at 4:30 am…. Which is good for me…Hopefully I will only improve doing this.

When does the sun come out at 6 am?

Rachelle, you did a great job at researching and applying to your own schedule! Nice to meet you! Subscribed 😊

I don’t understand how this is not like all the other routines. These are all clearly people who don’t go to the office/regular work and can decide to work when they feel like

Yes to a dumb phone tutorial!

I think that especially videos 2 & 3 of this series were done with me in mind ☺️ especially post severe concussion- from some years ago. things are just harder for me so I dread doing those things, then the dread turns to anxiety- etc. and I spiral… my brain used to automatically break tasks down and now when it comes to myself I don’t even think to

I think my takeaway from this video, and many other of your recent videos, is that what I really need is crisp white paper and some colorful sharpies. Am I doing this right?

Your nails look good.

Introversion and social anxiety aren't the same. Some introverts feel confident socially.

Thank you! One of my favourite parts of your channel is seeing you write out stuff like this. #3, taking action, is the hardest for me.

Those canned Yerba Mate drinks have a ton of sugar in them which kinda defeats the point of it being a health benefit I would think. They’re a delicious treat for sure, but I’d think that either drinking brewed Yerba Mate tea or just having a coffee would be better overall.

The most realistic planning video on the internet ❤️ you have changed my life and shown me that this is possible for me 😃 I shall forever be helpful to you Rachelle.

Great to see someone take the time to demonstrate this - think I’ll start dropping the link to this video at the productivity gurus who assume everyone trying to improve their wellbeing and productivity has the luxury of full control over the time in a work environment. One thing I did put in place a while ago though at work is ring-fencing time for the focused work. It’s often 2 hours, but can be two 1-hour blocks. I bookend these with email and chat checking sessions of only 5 to 10 minutes, using the GTD method for working through an inbox. And then I ignore email and teams chat till my focus period is up. We use MS teams at work, so it’s easy to use focus mode which automatically stops the notifications. It’s in my calendar and I’ll occasionally let them know in chat or a team meeting, so if folk have an urgent need they can call me, otherwise wait an hour or so.

I appreciate the way she broke down the necessary changes for a regular person to use this routine - and that is, as other commenters have mentioned, an office worker without children. As an early childhood teacher starting as early as 6.45am and as late as 10.30am, I'll have to try separate schedules for each type of day. As for morning work blocks, we get a couple hours each week for our paperwork and we don't get to choose what time or day that is, so no dice there. :)

You caught me i was self soothing…. Which is the link for the quiz?

this might be really random, but i love how “real” your flat lays are. my intense need to be perfect would have re-filmed this every time i made a mistake. the black lines not meeting up and fixing spelling errors on screen weirdly gives me permission to accept my mistakes in every day life. thank you! love your videos 😊

Social anxiety making someone think they're an introvert makes a lot of sense. If you spend the whole interaction being stressed, it could drain more energy than you (general) get from the interaction.

great info thanks! I’ve heard snippets of these tips before but you’ve helped me so much putting it all together. I’m a huge fan of James Clear but this book by Ali Abdaal, I think I need to get my hands on it! Love your content ❤

Immediately out at sun exposure right after waking up - it's winter in Melbourne right now, and the sun hasn't risen yet when I need to wake up for work 🙄

;>.> get sun exposure right away... this already isn't working for me right out the gate I get up at 4:40am... there is NO sun to expose myself at 4:40am. I actully have a REALLY GOOD insillated cup I keep on my bedside tatbe it will keep ice mostly frozen for 2 days I kid you not do the hydration part is easy it's part of my wake up to have an alarm that makes me do a puzzle then drink my water while my body starts to acclimate to being concious i could add meditation for this. I could drink my caffine later.I'm doing 30 min excersize that increses my heartrate TOPS 1) it's all I have time for 2 it meet the requirement for both my psycological needs and the american heart associations guidelines and FUCK COLD EXPOSURE my nurodivergent ass can barely tolerate the sensory stimulation of water falling on my body as is let's not make it cold ass water. I mean with my ADHD I forget to eat half the time anyway. There is no chance of me not having screen time before bbed it's not going to happen.

Where does art journal fit in? It’s not decoration it’s right brain activity.

This is brilliant, so many wonderful tips ☺☺

For #2, what about overcoming the fears of long-term goals that will impact the rest of your life like getting a driver's license?

Half the year the sun is not up for a while after I get up.

Hey Rachelle, Really nice video! I was wondering if I could help you with high-quality editing for your videos better than your editor at competitive prices. I can also create highly engaging thumbnails that will help your videos reach a wider audience. Please let me know what you think!

I love watching these as a shift worker that mostly works until 1-2am with a sleep disorder. If it’s so hilariously unrealistic for a person with a regular 9-5 it’s gonna be impossible for people like me.

Can you please help me with the application name which you are using?

He's such a huge fan of intermittent fasting, but I wonder how he feels about the new study that shows that practicing intermittent fasting over several years increases the risk of cardiovascular disease and premature death. I know one study isn't enough to make a consensus and I am sure the bros will say "you gotta do it right, bro, you can't just eat whatever you want, bro", but it certainly seems too good to be true and we know in science that adage is often correct.

Just once I want someone to do a "get your life together routine for educators who only have 20 mins in the morning to get ready because getting up before 6am is stupid and going to bed before 10:30 is NAHT GONNA HAPPEN and also I have ADHD and my meds leave my body by 7 or 8pm so don't even bother after then". I mean, is that really asking for the moon? ;) I have to say that I don't do caffeine until I get to work (so about 90-100 minutes after I wake up) and I don't feel at all like I have to rely on it. Coffee is just for enjoyment for me.

I was going back and watching old videos, and this one is a really good one, I enjoyed it Thanks

Sun exposure at 6am? Not happening.

I will also add that this may not be as suitable to women, yes some of it is just connected to circadian rhythm which relates to everyone but this definitely follows a man's daily hormone cycle clearly rather than a 30 days cycle

Teachers laughing. I have to be at work at 7 am. Then it’s go go go. 10 min lunch while grading papers. More go go go. 😢

This is a fantastic idea! I don’t know if I have ADHD, but I have been struggling at work lately; pushing off projects and tasks to the next day when "I'll do it later/tomorrow" I opened my work planner right away and wrote in what's been going on. It also helps me to actually use the monthly section of my work planner 😂 I like being able to spot these patterns and stop the procrastination early. Thank you again!

And where is my 90 minute drive to office?

It's also hilarious that he expects people to be able to do deep work 30m after waking up 😂

So much productivity/wellness stuff that claims to be "science based" is so flimsy. Like they are, but based on it so far distantly that the routine (or whatever) has no actual testing and whether or not the actual routine will help is just conjecture. SO MANY apps have this problem. Or like, OK, it's been tested, and it will reduce xyz by 10% - which will have little to no actual impact on people's lives.

What is the website for the test for the 5 values