Growth Mindset Psychology: The Science of Self-Improvement 5 Rules for Mental Health and Clarity - Andrew Huberman's simple formula for success
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Dec 23, 2025 Discover the essential five rules for mental clarity and health. Prioritize quality sleep, aiming for 7-8 hours. Embrace daily movement with at least an hour of walking and some high-intensity workouts. Let in morning sunlight to regulate your sleep patterns and minimize evening blue light exposure. Focus on a diet rich in unprocessed foods, while also recognizing the power of social connections. Don’t forget hydration, an often-overlooked key to well-being. Master these basics for lasting success!
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Prioritize Sufficient Sleep
- Aim for 7–8 hours of quality sleep most nights to optimize recovery and cognition.
- Prioritize regular, sufficient sleep over specific bedtimes to make other health strategies effective.
Make Daily Movement Nonnegotiable
- Move for at least one hour daily with activities you enjoy, and include occasional vigorous intervals.
- Add resistance and higher-intensity sessions over time to protect cardiovascular health and improve sleep.
Use Morning Light To Set Your Clock
- Get bright sunlight in your eyes soon after waking to entrain hormones and improve sleep timing.
- Reduce bright/blue light before bed and use red lights or blue-blocking glasses when needed to wind down.