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Morning Protocols for Mental Discipline | Andy Stumpf & Dr. Andrew Huberman

Huberman Lab Clips05:04Added Aug 31, 2026

Andy Stumpf and Dr. Andrew Huberman discuss the importance of building discipline through small daily actions, highlighting how consistently choosing the "sl...

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Contributed by 刘嘉琪

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  1. Building a Disciplined Routine

  2. 00:00I can imagine that many people are
  3. 00:02thinking, "Okay, g give me the program."
  4. 00:04I know you're anti-hacks. I am too. But
  5. 00:06what would that look like? What can they
  6. 00:08do? Start with the bed. So, wake up in
  7. 00:10the morning. Let's let's walk through
  8. 00:12it.
  9. 00:12Yeah. The bed. Do the bed. Don't do the
  10. 00:15bed. I would say start as early as you
  11. 00:17can with some semblance of a disciplined
  12. 00:19act. If you don't want to do the bed,
  13. 00:21drink a drink a 16 glass of water in the
  14. 00:23morning before you have a cup of coffee.
  15. 00:25Not many people enjoy doing that. uh
  16. 00:28especially if it's not flavored with
  17. 00:29something. But I tell you what, I
  18. 00:31implemented that and it's kind of
  19. 00:33amazing how much better you feel when
  20. 00:35you hydrate a little bit after you sleep
  21. 00:37with your mouth tape, of course, on your
  22. 00:40sleep metrics because you have to have a
  23. 00:41competition with your wife on who's
  24. 00:42winning the sleep score. Not a big deal.
  25. 00:44And I I hate being prescriptive. And so
  26. 00:47just broadly, I tell people to pick the
  27. 00:50choice as often as possible that is
  28. 00:53slightly more difficult. And the reason
  29. 00:54why the bed doesn't work for some people
  30. 00:56is that you have somebody you care about
  31. 00:57deeply still sleeping on the other side.
  32. 00:59And maybe your day starts at a time
  33. 01:00where they're not ready to get out of
  34. 01:01bed, right? So you don't want to
  35. 01:02negatively impact somebody else's life.
  36. 01:04So you can have this, I have to do this
  37. 01:06to get started. To me, it's the small
  38. 01:09stuff that nobody sees that makes the
  39. 01:11biggest difference in the world. It's
  40. 01:12the choice to have the water before your
  41. 01:14coffee. It's the choice to the night
  42. 01:17before you go to bed, if you're, you
  43. 01:19know, you're going to have a busy day,
  44. 01:22meal prep. or if you're going to have a
  45. 01:24breakfast that is other than ready to
  46. 01:26eat or complicated, do all the prep work
  47. 01:28beforehand so it makes it, you know what
  48. 01:29I mean? It's just the small things that
  49. 01:31nobody Oh, great. posting on Instagram.
  50. 01:33Look, I'm cutting up asparagus so I can
  51. 01:34put it into my omelette. But in the next

  52. Physical Activity & Sweat

  53. 01:36morning when it's ready to go and you
  54. 01:37actually have a healthy breakfast over
  55. 01:40something far less healthy, the
  56. 01:42difference in your life and the
  57. 01:43difference in your energy and your
  58. 01:44thought process and all those things
  59. 01:46continue to build.
  60. 01:48I try to get people or advocate sweat or
  61. 01:51get as close to sweat as you can once a
  62. 01:53day. For some people, that's just
  63. 01:54getting off the couch and walking
  64. 01:55around. And I get it. I have limited
  65. 01:57time just like everybody else does. If I
  66. 01:59push my physical exertion until later in
  67. 02:02the day, I am far more likely to push it
  68. 02:04off until the next day. So, I try to
  69. 02:05bring it a little bit earlier into my
  70. 02:07day. The jiu-jitsu training for me
  71. 02:08usually occurs around midday. So, that's
  72. 02:10a nice setup. And that's based off a
  73. 02:11class schedule, not my own creation.
  74. 02:13Are you working out early day as well?
  75. 02:16Uh I will either do jiu-jitsu or
  76. 02:18workout. I generally don't do both. Um
  77. 02:21as I am getting older as well. I see the
  78. 02:23utility in both and the lack of utility
  79. 02:26in doing both very hard in the same day
  80. 02:28because man you can augur yourself in
  81. 02:31with a little bit too much. So I'll do
  82. 02:32one of the other. But also sweat could
  83. 02:34be and again this I mean they can get as
  84. 02:36far out there as you want. It could be
  85. 02:37sitting in the sauna for 30 minutes if
  86. 02:39that's all you got and you don't have
  87. 02:40you know what I mean? Figure it out.
  88. 02:42which in your case is an ice bath.
  89. 02:45Well, I'm just using 80. Yeah.
  90. 02:48Set the sauna to 105, which is the
  91. 02:50perfect temperature for sauna. Easy. I
  92. 02:52mean, you could put one in the other.
  93. 02:54You could
  94. 02:55ice bath and sauna. How much research
  95. 02:57has been done on that, Andrew? Not
  96. 02:58enough. You know,
  97. 03:00we could create the world's first ice
  98. 03:01bath sauna.
  99. 03:03I don't think it's going to sell.
  100. 03:04Called the stump.
  101. 03:05It's not going to sell.
  102. 03:06It's not going to sell.
  103. 03:07Yeah. It would just be at 90° for both
  104. 03:08of them, which I think actually would be
  105. 03:10perfect and delightful. Everybody knows

  106. Choosing the Harder Choice

  107. 03:14the harder choice versus the easier
  108. 03:17choice. Everybody to include myself will
  109. 03:22look externally and say what do I need
  110. 03:25to do? I know what I need to do and so
  111. 03:28do they. They need to do the thing then
  112. 03:31even if it's microscopic that they want
  113. 03:33to do less more often than they do the
  114. 03:35thing that they want to do more. That's
  115. 03:36the And I know that's broad and I know
  116. 03:38people want more of a prescription than
  117. 03:40that, but that over time is the juice.
  118. 03:44What I like about it so much is that it
  119. 03:46it transcends circumstances and it
  120. 03:49transcends the kind of moment to moment.
  121. 03:52So there's always an opportunity to do
  122. 03:54something slightly harder and then you
  123. 03:55find yourself in that friction point,
  124. 03:56that laziness point of like I'll do this
  125. 03:58later or you know like leave that dish
  126. 04:00in the sink and you know
  127. 04:01how many times you realize, oh I
  128. 04:03got to go and you got a coffee cup in
  129. 04:04your hand.
  130. 04:05Finish it off and the sink's right there
  131. 04:06and so is the dishwasher. This is a
  132. 04:09perfect example. Easy one. Put it in the
  133. 04:10sink which you have to deal with later.
  134. 04:12Crack the dishwasher opener, put the
  135. 04:13thing in there, close it up and be on
  136. 04:15your way. That is an example to me of a
  137. 04:18small victory. That's making the
  138. 04:20slightly harder choice. Is that in and

  139. Compounding Small Wins

  140. 04:21of itself going to change your life? No.
  141. 04:23But what if you make that choice a
  142. 04:25hundred times in your day? You're
  143. 04:27telling me it's going to look the same
  144. 04:28as it did yesterday? No way in hell. No
  145. 04:32way in hell. Pair that out over a week,
  146. 04:34over a month, over a year. Your life's
  147. 04:36not going to look the same. Yeah. I
  148. 04:38think the the social pressure to
  149. 04:42not do that stuff is the new
  150. 04:45counteracting pressure and the draw to
  151. 04:46to the phone and all these things. But
  152. 04:48look, it's just all more opportunities
  153. 04:50to grow your anterior mid singulate
  154. 04:51cortex size uh
  155. 04:52without somebody sticking I'm assuming a
  156. 04:54thing in your head. That doesn't sound
  157. 04:56fun.