Build a morning routine from evidence-based protocols
Turn protocols from Huberman, Attia, Walker and others into daily habits: morning light, protein-first breakfast, deep work and more.
5 min read
Start from protocols, not from scratch
A protocol is a routine with the research behind it: what to do, when, how much it costs and where the evidence comes from. Liberture's catalog has 53 of them across six pillars (work, sleep, nutrition, mind, exercise and finance), from researchers and practitioners like Andrew Huberman, Peter Attia, Matthew Walker and Cal Newport.
A simple morning routine
A routine that most people can keep, built entirely from catalog protocols:
- Morning sunlight exposure: 5 to 10 minutes outside soon after waking.
- Hydration on waking: a glass of water before coffee.
- Delay the first coffee by 90 minutes.
- Protein-first breakfast: about 30 g of protein before anything else.
- Deep work block: one 90-minute undistracted block on the hardest task.
Add them to your tracker
Open a protocol, read it, and press Add. Its habits land in your tracker with a sensible time and schedule: daily for morning light, weekdays for deep work. Change anything you like; adopted habits are ordinary habits.
Or ask your assistant
If ChatGPT or Claude is connected, say "suggest a protocol for focus" or "add the morning light protocol". It searches the same catalog, sends you the link to read first and adds the habits when you ask.
Keep it small
Start with two or three habits. After two weeks, the week view shows which ones stuck. Add the next protocol only when the first ones feel automatic.
Related guides
How to read your habit statistics: streaks, rates and trends
Completion rate, streaks, weekly consistency and pillar balance: what each one tells you and what to do about it.
How to track your habits with ChatGPT
Connect ChatGPT once and it can read your habits, mark them done and tell you how your week went.
Log habits by voice with ChatGPT or Claude
Hands-free habit tracking: say it out loud while you make coffee, and the tracker updates instantly.