11 Wellbeing Practices Inspired by Andrew Huberman| Blog 116
Discover 11 simple wellbeing practices inspired by Andrew Huberman, with personal reflections on breathing, movement, rest and prayer, plus a short quiz.
Introduction
Simple Wellbeing Practice for Busy Humans
Do you ever feel like looking after yourself has become another thing on your list?
You know movement matters. You know you need nourishing food, water and sleep. But between getting the kids ready, work, dinner and remembering what everyone needs, where do you fit in?
This week, I listened to Andrew Huberman's conversation with Steven Bartlett on The Diary of a CEO. I loved it so much that I listened to the whole conversation twice within 48 hours.
There was so much in this conversation that I wanted to share with you. I've gathered 11 ideas, including Andrew's personal experience with prayer, with simple explanations and ways you can try them yourself.
Please don't feel you need to do all eleven.
Take what resonates, leave what doesn't and make it your own. I hope one small thing here gives you a little more support today.
1.Begin Your Morning with Water
When you’re getting everyone ready for the day, it’s easy to forget something as simple as drinking water yourself.
Could you make it a little easier the evening before?
Fill the kettle so you have warm water ready in the morning, if you like. Or leave your water bottle somewhere you’ll notice it. If you’re heading out, take a water bottle with you.
Water helps our bodies function well, including supporting concentration and regulating temperature. That first glass is a simple place to begin; then keep drinking throughout the day.
I find I drink plenty of water during the week when I’m working. On weekends, though, I seem to drink less. My routine changes, and I don’t always remember.
Knowing this about myself helps me pay a little more attention on those days.
I also find my Lily watch helpful for recording how much water I’ve had. Do I remember to log every drink? No. I forget here and there, but it helps me notice how I’m going.
You might prefer a marked water bottle or simply keeping a glass nearby. Choose something that makes it easier to remember.
2. Step Outside for Morning Daylight
Before the morning gets away from you, could you spend a few minutes outside?
Andrew recommends getting outdoor daylight soon after waking, ideally within the first 30 to 60 minutes. Morning light helps set your body clock, supporting when you feel awake and when you become sleepy later.
On mornings when I don’t have PT, I often go outside and do 100 jumps, followed by some gentle tapping. It takes me no more than five minutes and has become a familiar part of my morning.
I’m sometimes out there around 5.45 or 6 am. If it’s still dark, I can enjoy my movement, then get some daylight once the sun is up.
Your morning doesn’t need to look like mine. Maybe take your warm water outside, sit for a few minutes, or take a short walk.
And if the first hour is already full, find a moment when you can.
Cloudy mornings count, too. You don’t need to look directly at the sun, and you still need to practise sun safety.
3. Move Your Body in Different Ways
How do you speak to yourself about movement?
Is it, “I ate that pizza, so now I need to work it off”? Or could it be, “I want to move because I care about my body and want to feel good”?
That is the relationship with movement I want to keep building. Moving because I enjoy it, want to feel stronger and want to keep doing the things I love as I get older.
Andrew talks about including both strength training and cardio across the week. Strength helps us maintain muscle and manage everyday tasks. Cardio builds endurance for walking, climbing stairs and being active.
A gentle reminder: Recovery deserves a place in your week, too.
He suggests exercising earlier where possible, but it needs to fit your life. An afternoon workout or lunchtime walk still counts.
Lately, I’ve been thinking about joining One Playground near work. For now, I’ve decided to leave it and revisit it early next year.
What I’m loving right now is walking during my lunch break on days I don’t have lunch plans. I aim for a 45–60-minute walk three days a week. It doesn’t happen every day, but I really look forward to it.
I also love having some silence in my day, so these walks give me space for that, too.
This week, I walked down to Lavender Bay, near Luna Park. One day was a little chilly, but I still really enjoyed being outside and walking quietly.
Your movement might look different. Perhaps you enjoy dancing, swimming, Pilates, weights or a walk around your neighbourhood. Start with what feels manageable and give yourself room to build from there.
What movement do you enjoy? Perhaps there is a little room for more of that this week.
4. Give Your Own Meals Some Care
Have you ever organised everyone else’s food and then realised you hadn’t thought about your own?
It happens easily, especially when the week is full.
A simple starting point is to include some protein- and fibre-rich foods. Protein supports muscle maintenance and repair, while fibre supports digestion. Both can help make meals more satisfying.
Think eggs with wholegrain toast, yoghurt with fruit, or chicken, fish, tofu or legumes with vegetables.
And if you know a busy week is coming, could you do a little preparation over the weekend?
You don’t need to prepare every meal. Maybe check what’s in the fridge, choose a few dinners, and make sure the ingredients are there. You could marinate something for the next day or cut up some vegetables.
Imagine getting home at 6 or 6.30 pm, tired and ready to eat, only to realise you’re missing half the ingredients. Now there’s a trip to the shops before you even start cooking.
It can feel like such an effort.
Having a few things ready gives you a place to start. Dinner may still need cooking, but there is a little less to think about.
You can order takeaway a night or two. That’s okay, too. Cooking at home gives you more control over the ingredients and how you prepare your meal, but convenience still fits into a busy life.
The preparation is there to support you and make the week a little easier.
5. Let Your Breath Create a Pause
Have you ever reached the end of the day and realised you haven’t really stopped?
Something has been to do, someone needs you, or another thought is running through your mind.
This was one practice from the conversation I was curious to try. Andrew calls it the physiological sigh:
Take a comfortable breath in through your nose.
Add a second, smaller inhale through your nose.
Slowly breathe out through your mouth.
Keep it gentle, without forcing the breath. The longer exhale can help ease physical tension and give you a little space before you respond when everything feels like too much.
I tried this a few evenings before bed this week, and I have to say, I felt more rested. I don’t usually struggle to fall asleep or stay asleep, but my sleep felt deeper, which was a lovely bonus.
I can’t say the breathing alone made the difference, but I enjoyed it enough to keep making space for it.
I find breathing through my nose more comfortable, especially at night. Nose breathing is generally preferable during rest and sleep, as long as your nose isn’t blocked. The mouth exhale here is part of this brief exercise; afterwards, I return to comfortable, natural breathing.
I also love pairing this quiet moment with prayer. It gives me a chance to pause at the end of the day and bring my attention to what I’m feeling and carrying.
You could try it before bed, or during the day when you notice yourself getting tense. See how it feels for you.
6. Find Another Moment Outside Later
Do you ever finish one part of your day and go straight into the next?
Work finishes, but there is dinner to think about, children needing something and all the little things waiting at home.
Could you step outside for a few minutes along the way?
Andrew recommends getting some daylight later in the afternoon as another cue for your body clock.
If you work in an office or at home, perhaps you could take a short walk around 2.30-3 pm.
At home, you might step into the garden or spend a few minutes outside before preparing dinner, while there is still daylight.
It doesn’t need to be another planned activity. Just a chance to notice what’s around you and have a little space before moving into the rest of your evening.
7. Allow Your Evening to Become Quieter
Do you ever feel tired, but keep going because there is still something to do?
Or perhaps everyone has finally settled, and you want a little time to yourself. I think many mums will understand that feeling.
It can be difficult to go straight from doing everything to feeling ready for sleep.
Could you let your evening become a little quieter?
Lower the lights and give yourself some time away from screens before bed. Bright evening light can interfere with the signals that help your body prepare for sleep.
You might read a few pages, stretch gently, put your legs up on the wall, or simply sit for a few minutes without needing to do anything.
Choose something that feels restful for you. The washing, messages, and unfinished jobs may still be there, but some can wait until tomorrow.
A gentle reminder: You can start resting before everything is finished.
8. Make Your Bedroom Comfortable for Sleep
When you finally get into bed, does your room feel comfortable for you?
Maybe light is coming through the curtains, you feel too warm, or something keeps disturbing your rest.
Andrew recommends keeping your bedroom dark and comfortably cool. An eye mask or fully closing the curtains might help with unwanted light. Lighter bedding may feel more comfortable if you tend to get warm.
You don’t need to change everything or buy something new. Start by noticing what bothers you and whether you can make a small adjustment.
It won’t solve every sleep difficulty, but making your space more comfortable is a good place to begin.
9. Keep Learning Something That Interests You
We spend so much time remembering what comes next.
School dates, appointments, work tasks and all the little details that keep family life moving.
But what are you curious about?
Perhaps there is a language you would love to learn, a subject you keep coming back to or something you have always wanted to try.
Andrew talks about giving our attention to learning something that takes a little effort. Could you make a little space in your day to challenge yourself, with your phone put away?
It doesn’t need to be a big commitment. Start with something that interests you, even if you only have a few minutes.
Then imagine what you might learn over the next 365 days by continuing to come back to it. There will be days you miss, and that’s okay. You can begin again.
Afterwards, see what you remember without checking your notes. What could you explain to someone else?
That is one reason I enjoyed trying the podcast quiz. I scored 8 out of 10, and it helped me notice what had stayed with me and what I wanted to revisit. I’ve linked it below if you’d like to have a go, too.
We have so much information available to us. I find it helpful to pause and ask, “What have I taken from this, and how could I use it in my life?”
I’ve also created a short quiz about this blog for us to try together. You’ll find it below.
A question to ask yourself: What would you enjoy learning, just for you?
10. Spend a Little Time Without a Goal
When did you last listen to music without doing something else?
No folding, washing, replying to messages or thinking about what needs to happen next.
Just listening.
As mums, we can get so used to making every moment useful that even sitting down feels like it needs something to do.
Andrew talks about making space away from responsibilities and achievement so we can notice our own feelings, interests and desires.
Could you give yourself a few minutes like that?
Listen to one song you love. Sit outside and notice what’s around you. Draw something without worrying about how it looks.
You don’t need to come away with an answer, a new idea or a plan. You may simply enjoy those few minutes, and that is enough.
Sometimes we need a little space to hear ourselves again.
11. Explore Prayer, If It Speaks to You
Do you ever find yourself worrying about the people you love, even when there is nothing more you can do in that moment?
There can be so much we carry.
Andrew’s experience with prayer was another part of the conversation that stayed with me. He describes praying every night and finding comfort in letting go of the need to control everything. He asks for guidance, humility and the ability to serve others.
This is his personal experience of faith. You may already pray, feel curious about it or connect with something different. There is room for your own experience here.
I normally pray a little before bed. Over the past week, my prayers have become longer, with more space for different areas of my life and the people around me.
As I write this, I am thinking about you, too.
My hope is that you find something in this blog that meets you where you are. Perhaps one small practice that supports you today, or something you would like to share with someone you love.
If prayer speaks to you, you don’t need perfect words. You can begin with what you are grateful for, what feels difficult or where you would appreciate some guidance.
Ask yourself: If prayer speaks to you, is there something you would like to bring into it?
Fancy a Little Quiz?
If you’d enjoy seeing what stayed with you, here are six questions to try before scrolling back.
Andrew spoke about how recalling what we’ve learnt can help us remember it. I enjoyed trying this myself, so I thought we could have a go together.
No pressure to get everything right, and you’re welcome to come back to this another time.
How does morning daylight help your body?
Why include both strength training and cardio across your week?
What are the three steps of the physiological sigh?
What two bedroom conditions might support more comfortable sleep?
What could you do after learning something to check what you remember?
What does Andrew describe prayer helping him release?
You can keep your answers for yourself or email them to me. I’d love to hear how you go.
I’ll share the answers in the next Friday Ritual.
And once you've had a go, ask yourself: Which one of these ideas would I like to try in my own life?
Want to explore a little further?
After listening to the podcast:
If you enjoy testing what you’ve learnt :
The questions cover the wider conversation, so listen to the podcast first.
One Reflection
What part of me needs a little more care right now?
Perhaps it’s movement, rest, a nourishing meal or a few quiet minutes to yourself. Notice what feels right for you.
Three Gentle Reminders to Leave You With
Your needs matter, even on the days when everyone needs you.
You can start small, miss a day and begin again.
You can love and care for your family while making space for yourself, too.
Final Thoughts
I enjoyed this conversation so much that I've already put Andrew's book on my Christmas list. I can't wait to read it from cover to cover.
What I appreciated most was finding ideas I could try in my own life. Some were familiar reminders, while others made me curious enough to do something different.
I'm still learning and noticing what feels right for me. That is part of what I love about sharing this journey with you.
My hope is that you leave with one thing you would like to try.
Perhaps tonight you take a quiet breath before bed. Tomorrow, drink your morning drink outside, or make sure something nourishing is ready for you to eat.
My next blog is out on 1 November, and I’m so looking forward to sharing this special collaboration with Jess Doyle, a women’s health coach.
Jess shares what she’s been through, what she’s learnt along the way and what she hopes other women can take from her experience.
Mark your calendar. I can’t wait for you to read our conversation.
I’d Love to Hear from You
Which practice stayed with you, or do you already enjoy one?
You're welcome to send me a message. I'd love to hear about your experience, too.
If someone came to mind while you were reading, you might want to share this blog with them.
If you would enjoy a gentle two-minute pause each week, I would love to welcome you into Friday Ritual. It's where I share what's on my heart, simple practices and things I'm learning along the way.
I'll also share the answers to our little quiz in the next Friday Ritual. I'd love you to join us.
Live your life on purpose.
Until next time,
Mukti🤍
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