Jordan Peterson and Andrew Huberman changed my life. I watched...
Stijn Noorman@stijnnoorman
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Feb 18, 2025
~3 min read
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Jordan Peterson and Andrew Huberman changed my life.
I watched hundreds of their videos over the last few years.
Here are the 20 best habits I learned that will change your life:
I watched hundreds of their videos over the last few years.
Here are the 20 best habits I learned that will change your life:
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1. Caffeine Use
How to use caffeine properly:
• Don’t take caffeine within 90-120min of waking up
• Don’t take caffeine 10 hours before going to bed
• Don’t take more than 3-4 cups of coffee per day
Use this as guidelines, not rules.
How to use caffeine properly:
• Don’t take caffeine within 90-120min of waking up
• Don’t take caffeine 10 hours before going to bed
• Don’t take more than 3-4 cups of coffee per day
Use this as guidelines, not rules.
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2. Overcoming Procrastination
Procrastination is a trick of your brain to save energy.
This is good for survival but not for your goals.
Do what you actually need to do.
Procrastination is a trick of your brain to save energy.
This is good for survival but not for your goals.
Do what you actually need to do.
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3. Sleep Optimization
Sleep is the number 1 productivity hack.
• Avoid screens in the evening
• Get 8 hours of sleep per night
• Have a consistent sleep schedule/rhythm
Sleep well to perform well.
Sleep is the number 1 productivity hack.
• Avoid screens in the evening
• Get 8 hours of sleep per night
• Have a consistent sleep schedule/rhythm
Sleep well to perform well.
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4. Walking
Walking is extremely underrated.
• Improved mood
• Improved sleep quality
• Improved cognitive performance
Start taking daily walks.
Walking is extremely underrated.
• Improved mood
• Improved sleep quality
• Improved cognitive performance
Start taking daily walks.
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5. Deep Work
Our brains work best in 90-minute cycles.
• Set 1-3 goals
• Remove distractions
• Fully focus on working
Repeat this a few times per day for maximum productivity.
Our brains work best in 90-minute cycles.
• Set 1-3 goals
• Remove distractions
• Fully focus on working
Repeat this a few times per day for maximum productivity.
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6. Overcoming Anxiety
Anxiety is an illusion
It grows when you don't confront it.
But it vanishes when you do.
Slay the dragon in its lair before he comes to your village.
Anxiety is an illusion
It grows when you don't confront it.
But it vanishes when you do.
Slay the dragon in its lair before he comes to your village.
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7. Dopamine Control
Dopamine is the molecule of craving and pursuing.
You optimize it with:
• Nature
• Exercise
• Journaling
• Cold exposure
• Social connections
Optimize your dopamine.
Dopamine is the molecule of craving and pursuing.
You optimize it with:
• Nature
• Exercise
• Journaling
• Cold exposure
• Social connections
Optimize your dopamine.
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8. Clarify Your Goals
Write down:
• Who do I want to become?
• What do I want to achieve?
• What do I want to do?
Define what success looks like so you can pursue it.
Write down:
• Who do I want to become?
• What do I want to achieve?
• What do I want to do?
Define what success looks like so you can pursue it.
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9. Supplementation
Take the right supplements to optimize your body:
• Omega 3
• Vitamin D
• L-theanine
• Magnesium
• Healthy diet
• Ashwaganda
• Multivitamins
Garbage in, garbage out.
Take the right supplements to optimize your body:
• Omega 3
• Vitamin D
• L-theanine
• Magnesium
• Healthy diet
• Ashwaganda
• Multivitamins
Garbage in, garbage out.
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10. Don't Trust Everybody
Be careful who you share good news with.
Not everyone will be happy for you.
Only share it with good people.
Work and win in silence.
Be careful who you share good news with.
Not everyone will be happy for you.
Only share it with good people.
Work and win in silence.
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11. Intermittent Fasting
Fasting is extremely underrated.
• Improved focus
• Improved weight loss
• Improved productivity
An 8-hour feeding window seems to be the sweet spot.
Fasting is extremely underrated.
• Improved focus
• Improved weight loss
• Improved productivity
An 8-hour feeding window seems to be the sweet spot.
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12. Rules For Life
Don't compete with others.
Outcompete your past self.
Compete with your potential self.
Don't compete with others.
Outcompete your past self.
Compete with your potential self.
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13. Sunlight Exposure
Get sunlight exposure.
• 5-30min morning walk
• Resets your internal clock
• Improves mood and energy
Make sunlight part of your morning routine.
Get sunlight exposure.
• 5-30min morning walk
• Resets your internal clock
• Improves mood and energy
Make sunlight part of your morning routine.
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14. Positive Emotion
Dopamine is released when we move to a desirable goal.
The bigger the goal the more dopamine gets released.
So aim high, break it down, and reap the dopamine.
Dopamine is released when we move to a desirable goal.
The bigger the goal the more dopamine gets released.
So aim high, break it down, and reap the dopamine.
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15. Physiological Sigh
Breathing can relieve stress.
Huberman recommends the physiological sigh.
Here's how you do it:
Breathing can relieve stress.
Huberman recommends the physiological sigh.
Here's how you do it:
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16. Cold Exposure
Cold has positive effects on:
• Fat loss
• Dopamine
• Metabolism
Worth it for 1-3min of discomfort.
Cold has positive effects on:
• Fat loss
• Dopamine
• Metabolism
Worth it for 1-3min of discomfort.
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17. Exercise
Exercise multiple times per week.
Do 150-200min of zone 2 cardio per week to stay healthy.
Lift weights +3x times per week to feel good and look good.
Exercise multiple times per week.
Do 150-200min of zone 2 cardio per week to stay healthy.
Lift weights +3x times per week to feel good and look good.
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18. Mindfulness Meditation
A lot of stress comes from focusing on what we can't control.
Mindfulness helps you to focus on what you can control.
Here's how you do it:
A lot of stress comes from focusing on what we can't control.
Mindfulness helps you to focus on what you can control.
Here's how you do it:
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19. Aim Low Enough
It's hard to make big changes.
But anyone can make tiny changes.
Stack micro wins to change your life.
It's hard to make big changes.
But anyone can make tiny changes.
Stack micro wins to change your life.
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20. Gratitude
Last but not least: be grateful.
Science has proven that there are countless benefits.
Thanks for everything you're doing! @jordanbpeterson and @hubermanlab .
Last but not least: be grateful.
Science has proven that there are countless benefits.
Thanks for everything you're doing! @jordanbpeterson and @hubermanlab .
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@jordanbpeterson @hubermanlab Habits that will change your life:
• Fasting
• Sunlight
• Exercise
• Gratitude
• Deep work
• Meditation
• Caffeine use
• Supplements
• Cold exposure
• Caffeine timing
• Physiological sigh
• Dopamine control
• Sleep optimization
• Aim up but low enough
• Fasting
• Sunlight
• Exercise
• Gratitude
• Deep work
• Meditation
• Caffeine use
• Supplements
• Cold exposure
• Caffeine timing
• Physiological sigh
• Dopamine control
• Sleep optimization
• Aim up but low enough
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@jordanbpeterson @hubermanlab One other habit that changed my life is writing online.
I have a free newsletter that'll help you build a meaningful writing business that gives you freedom.
Join 5,100+ digital writers below (free):
stijnnoorman.com/newsletter
I have a free newsletter that'll help you build a meaningful writing business that gives you freedom.
Join 5,100+ digital writers below (free):
stijnnoorman.com/newsletter
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@jordanbpeterson @hubermanlab If you enjoyed this thread:
1) Follow @stijnnoorman
2) RT the post below to help more people to optimize their habits. Thanks!
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1) Follow @stijnnoorman
2) RT the post below to help more people to optimize their habits. Thanks!
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