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Daily Routines - Daily routine flashcards

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25 questions
Jun 24, 2025

Question 1

What is the ideal time to wake up according to the morning routine?

Answer

6:00–9:00 a.m.

Question 2

Why is waking up at a consistent time important?

Answer

It regulates your circadian rhythm.

Question 3

What does morning sunlight exposure boost?

Answer

Cortisol rhythms.

Question 4

What should you do after waking up to hydrate?

Answer

Hydrate + Light movement.

Question 5

What is the benefit of avoiding screens for the first 30–60 minutes?

Answer

It prevents stress spikes and preserves cognitive bandwidth.

Question 6

What activities can calm the amygdala in the morning?

Answer

Meditation, journaling, or gratitude.

Question 7

What is the recommended duration for cold exposure?

Answer

~1–3 minutes.

Question 8

What is the peak alertness time after waking?

Answer

90–120 minutes.

Question 9

What does task switching reduce productivity by?

Answer

Up to 40%.

Question 10

What should you eat for a balanced lunch?

Answer

A protein-rich meal.

Question 11

What is the benefit of a 10-minute walk after eating?

Answer

It helps digestion and glucose control.

Question 12

What type of tasks should be done in the early afternoon?

Answer

Less demanding, creative, or collaborative tasks.

Question 13

What is the optimal duration for a power nap?

Answer

10–20 minutes.

Question 14

What should you do if you exercise in the evening?

Answer

End at least 2 hours before bed.

Question 15

What is the effect of late eating on melatonin?

Answer

It disrupts melatonin production.

Question 16

What should be done to reduce cortisol before bed?

Answer

Engage in a low-stimulation wind-down ritual.

Question 17

What is the recommended sleep duration?

Answer

7–9 hours.

Question 18

What do cognitive load matching and chronotype personalization help with?

Answer

Boosting output without burnout.

Question 19

What should be avoided to maintain long-term motivation according to Dr. Andrew Huberman?

Answer

Overstimulation.

Question 20

What is the purpose of AI-assisted planning tools?

Answer

To automate schedule optimization.

Question 21

What is the first habit listed for the morning routine?

Answer

Wake up at a consistent time.

Question 22

What is the effect of blue light on melatonin?

Answer

It suppresses melatonin.

Question 23

What is the benefit of time-restricted eating?

Answer

It improves metabolic health.

Question 24

What should be done during the wind-down period before sleep?

Answer

Engage in reading, stretching, or journaling.

Question 25

What is the significance of circadian regularity?

Answer

It is more important than total hours of sleep for mood and longevity.

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