In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, you’ll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs. Thank you to our sponsors AG1 (Athletic Greens): 🤍athleticgreens.com/huberman Thesis: 🤍takethesis.com/huberman LMNT: 🤍drinklmnt.com/huberman Eight Sleep: 🤍🤍eightsleep.com/huberman Virtusan: 🤍virtusan.com/huberman Supplements from Momentous 🤍🤍livemomentous.com/huberman Social & Website Instagram: 🤍🤍instagram.com/hubermanlab Twitter: 🤍twitter.com/hubermanlab Facebook: 🤍🤍facebook.com/hubermanlab TikTok: 🤍🤍tiktok.com/🤍hubermanlab LinkedIn: 🤍🤍linkedin.com/in/andrew-huberman Website: 🤍hubermanlab.com Newsletter: 🤍hubermanlab.com/neural-network Articles Acute Stress Improves Concentration Performance: 🤍bit.ly/3wVuJoh Human physiological responses to immersion into water of different temperatures: 🤍bit.ly/3ep6Z5x Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators: 🤍bit.ly/3ai0X4D Books Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body: 🤍amzn.to/3wXsKj8 Resources Huberman Lab Toolkit for Sleep: 🤍hubermanlab.com/toolkit-for-sleep BrainWave (App Store): 🤍apple.co/3QavGzO Brain Waves (Google Play): 🤍bit.ly/3enO8HP White, Pink vs. Brown Noise: 🤍youtu.be/aiyh2j-BfkQ Madefor NSDR: 🤍youtu.be/pL02HRFk2vo Reveri: 🤍🤍reveri.com Anna Park Yerba Mate: 🤍amzn.to/3wzvfrV Examine: 🤍examine.com Timestamps 00:00:00 Focus Toolkit 00:04:25 Momentous Supplements 00:05:38 Thesis, LMNT, Eight Sleep 00:09:37 The “Arrow Model” of Focus: Epinephrine, Acetylcholine & Dopamine 00:15:15 Modulation vs. Mediation, Importance of Sleep 00:18:11 Tool: Binaural Beats to Improve Concentration 00:20:54 Tool: White, Brown & Pink Noise, Transition to Focused State 00:22:55 Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity 00:26:14 Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing 00:31:22 How Many Daily Ultradian Cycles Can One Perform? 00:34:14 AG1 (Athletic Greens) 00:35:35 Virtusan: Mental & Physical Health Journeys 00:36:52 Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis 00:45:52 Tool: Foods to Improve Focus & Regulating Food Volume 00:47:53 Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness 00:52:55 Tool: Stress & Improved Concentration 00:55:46 Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine 01:00:39 Layer Focusing Tools & Design Your Own Protocols 01:01:19 Tool: Short Meditation & Improved Ability to Refocus 01:07:40 Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods 01:12:13 Tool: Hypnosis & Focus/Deep Relaxation States 01:16:07 Optimal Time of Day to Use Specific Tools 01:16:46 Tool: Overt Visual Focus & Deliberate Gaze 01:20:42 Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work 01:24:43 Tool: Omega-3 Essential Fatty Acids 01:27:28 Tool: Creatine Monohydrate 01:29:10 Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic 01:33:52 Tool: L-Tyrosine Supplements & Food 01:34:47 Combining & Choosing Focus Tools, Variability 01:36:50 ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage 01:39:19 Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency 01:42:56 Tool: Phenylethylamine & Dopamine 01:44:50 Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine 01:46:46 Behavioral, Nutrition & Supplement Tools for Focus 01:49:12 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter Disclaimer: 🤍hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - 🤍🤍blabacphoto.com
Does a combination of 40 hz beats and white noise/pink noise work ? In fact what does the science say on combinations such as fasting+ white noise or say, glucose enrichment+binaural beats+cold shower?
@andrew Huber man do you have any tips for stay at home moms with focus who homeschool with multiple kids for focus when there is so much noise stimulation and things to do
Dr. Huberman, would you be able to point me to research I can reference in support of the 90 minute focus bouts? Thanks for an awesome podcast! You are making a tremendous difference in peoples' lives.
What about eye focus after brain surgery?
"Alexa, remind me in 13 minutes to stop meditating."
Good evening, Dr. Huberman,
I hope your evenings going well. I've been following your channel for quite some time and can say that everything I've seen has been nothing short of exceptional. I have a question regarding suspension training, in this past week I've started, and have noticed my focus go through the roof (Metaphorically that is I don't want to be the one calling the insurance company saying fitness came a knocking) my question is to whether it makes sense mechanically that this type of training could be offloading some of the mental overhead that the neocortex would typically do to orient ourselves in a particular environment.
So dopamine is like a rocket engine behind the arrow?
Momentous sounds good but they charge over 60 $ to ship to where I live.
Thanks for the amazing content that you make! I wonder if you could make an episode on brain fog. What causes it (I have some ideas on this) and most importantly, how to quickly get out of it once it occurs (no clue).
your podsact seems more like an advertisement, lost interest within first 5 min.
Man, thank you.
i love u
That brainwave software is not free.
Awesome info. Kids and grand kids as well as myself could have used this years ag due to varying degrees of adhd and or add! Thank you!
Came for TOOL, stayed for Binaural Beats.
Question: How come that you haven't taught your brain to focus yet, and are still relying on tons of supplements and behavioral tools, Andrew? :)
Gust suggestion (obvious one): Cal Newport
i would like to hear your thoughts regarding doctors doing 36 hours tour of duty. if it is better shortened or as it is.