Morning Anchor
10-20m
Outdoor sunlight within 60 minutes of waking.
Huberman Protocol Blueprint
Chronobiology dashboard — tune wake time, caffeine delay, and training type, then read the exact day structure.
Protocol Scoreboard
Deep Work Capacity
3 Blocks
Two mandatory 90-minute blocks, one optional.
Caffeine Timing
90-120m
Delay after waking to reduce crash risk.
Sleep Window
7-9h
Consistent wake time is non-negotiable.
Schedule Controls
Adjust variables and regenerate the timeline.
The schedule below is the primary execution target.
Your daily schedule
24-Hour Focus Readiness Map
Visual estimate of cognitive readiness over the day based on your wake anchor.
Why This Works
Cortisol pulse alignment
Morning light sets circadian timing and supports alertness without artificial stimulation. This is the anchor for the entire schedule quality.
Ultradian deep work cycles
90-minute focused cycles map better to real neurobiology than all-day grind sessions. It protects output quality and reduces burnout probability.
NSDR and recovery windows
Memory consolidation is recovery-dependent. Midday NSDR and evening downshift are part of performance, not separate from it.
Exercise timing and cognition
Placing training after major deep-work blocks helps preserve cognitive sharpness while still extracting physiological benefits.