The Neuroscientist’s Protocol

A routine that
fits your life.

Inspired by Andrew Huberman’s public protocols.

Test drive this timeline

A sunlit space with a yoga mat, trainers, water bottle and open notebook

Inside the routine.

Simple blocks for your day.

07:00–07:30

Morning light + walk

30 minutes · Morning

Start outside.

Give morning light and movement a place in your day.

07:30–08:30

Reading / ideas

1 hour · Learn

Make space for ideas.

Give reading and learning a place before the busy part of your day.

08:45–10:30

Deep work

1 hr 45 min · Work

Give your focus a time.

Set aside a block for the work you want to move forward.

11:00–12:00

Lower-body training

1 hour · Monday workout

Keep time to train.

A dedicated workout block, ready to move around your commitments.

14:00–14:15

Rest / NSDR

15 minutes · Optional

Pause for a reset.

Make room for a short rest when you need a break.

16:00–16:15

Short walk

15 minutes · Movement

Step away for a bit.

Break up desk time with a short walk.

21:30–22:00

Evening wind-down

30 minutes · Personal

Make room to switch off.

Lower the lights, put screens away and ease into the evening.

Know what’s next,
wherever you are.

The same timeline, ready to follow on your phone.

The Neuroscientist’s Protocol in the Skedzu app, with an afternoon schedule and evening activities

Give tomorrow
a starting point.

Choose the protocol. Make it yours.