Start Simple: Easy Entry Points into High-Performance Routines

Ever scroll through the wellness routines of people like Bryan Johnson or Andrew Huberman and feel like you're reading the operating manual for a human cyborg? Between 50-supplement stacks, 6 a.m. cold plunges, and red-light face masks, it can feel like there’s no place to start unless you already own a biohacking lab.

But here’s the truth: you don’t need to rebuild your entire life to feel better. You just need an entry point. These science-backed routines aren’t about perfection—they’re about consistency. Even the experts started with one simple habit.

Here are a few low-barrier, high-impact routines you can start this week—no massive budget, no complicated gear, no excuses.

1. Pillow Optimization (The Hidden Recovery Hack)

Time commitment: 0 minutes (you’re already sleeping)
Gear needed: A supportive, ergonomic pillow

Sleep is the ultimate performance enhancer—and optimizing it starts with your pillow. The right pillow can improve spinal alignment, reduce neck strain, and increase deep sleep quality, helping your brain and body recover faster overnight.

✅ Why it works: Proper neck alignment minimizes tension in the cervical spine, improving breathing and circulation while you sleep.
🎯 Beginner tip: Upgrade your pillow before your supplements or sleep gadgets—it’s the fastest, most impactful fix.

Personal note: After testing dozens of so-called “ergonomic” designs, the Onyx Pillow is hands down the best pillow I’ve ever used. Its honeycomb grid surface provides perfect balance between softness and structure, keeping my head cool and weightlessly supported all night.

Check out our new favourite Onyx Pillow, currently on offer for Sleep Month - Price: $99 (Originally $199)

2. The Morning Light Habit (Inspired by Andrew Huberman)

Time commitment: 5–10 minutes
Gear needed: A window

Huberman swears by early morning sunlight to set your circadian rhythm, boost alertness, and improve sleep at night. No fancy tech required—just step outside (or near a window) within an hour of waking and let natural light hit your eyes (no sunglasses).

✅ Why it works: Morning light triggers cortisol release and suppresses melatonin—making you alert now and sleepy later, when it matters.
🎯 Beginner tip: Pair it with your coffee or journaling to make it a ritual.

3. One Consistent Wake-Up Time

Time commitment: None
Gear needed: Alarm clock or phone

Bryan Johnson’s meticulously tracked data reveals one golden rule: regularity. Waking up at the same time each day anchors your internal clock, balancing energy, digestion, and mood.

✅ Why it works: Consistency synchronizes your body’s hormonal systems and circadian rhythm.
🎯 Beginner tip: Start with one consistent wake-up time for 7 days—yes, even weekends.

4. The Supplement Starter Kit

Time commitment: <1 minute
Gear needed: A few essentials

Johnson’s stack may be 80 pills deep, but you can start simple:

Magnesium glycinate – for sleep and muscle recovery

Omega-3 (fish oil) – for cognitive and heart health

✅ Why it works: These are two of the most research-backed and commonly deficient nutrients.
🎯 Beginner tip: Take them with meals and track your sleep and focus for two weeks.

5. Movement Snacks

Time commitment: 2–5 minutes, a few times a day
Gear needed: Your body

Instead of chasing an hour-long workout, sprinkle movement throughout your day—push-ups after meetings, squats while coffee brews, or a walk during calls.

✅ Why it works: Frequent micro-movement improves insulin sensitivity, reduces brain fog, and lifts your mood.
🎯 Beginner tip: Anchor movement to a trigger (e.g., every bathroom break = 10 squats).

6. Digital Sunset

Time commitment: 30–60 minutes before bed
Gear needed: Airplane mode

Both Huberman and Johnson emphasize reducing screen exposure before bed to protect sleep quality.

✅ Why it works: Dimming blue light lowers melatonin suppression, improving sleep latency and depth.
🎯 Beginner tip: Set an “electronic sundown” alarm. Switch to reading or stretching before bed.

Start Small, Stay Consistent

You don’t need an Oura ring or lab data to start improving your performance. The biggest gains come from the smallest, most repeatable habits. Choose one. Commit for 7 days. Notice what changes.

Tiny optimizations compound—and when your sleep foundation is solid (thanks to the right pillow), every other habit becomes easier to sustain.